Me relajo y me calmo con los animales.

A lo largo de esta semana practicaremos en nuestras clases de Mindfulness con los más pequeños, Atención a la respiración con animales.

Os invitamos a que los hagáis en casa, ¡es muy divertido!

Practicando diariamente los ejercicios que os traemos hoy, los niños serán capaces de regular mejor sus emociones y se calmarán con la respiración en situaciones difíciles.

Además, les ayudará a aumentar su capacidad de atención y concentración.

El juego de la serpiente

Sencillo, divertido y efectivo. El juego de la serpiente es uno de los favoritos de los más pequeños y consiste en lo siguiente:

  • Sentaremos a los niños en una silla indicándoles que deben tener la espalda recta.
  • Deben poner sus manos en el abdomen y centrarse en las órdenes que vamos a darles.
  • Deberán coger aire en profundidad por la nariz durante 4 segundos.
  • Después, deben dejar ir ese aire mientras hacen el sonido de la serpiente. Debe ser un siseo sonoro que durará todo lo que ellos puedan.
  • Repetirlo varias veces.

Respirar como los elefantes

Este es uno de los ejercicios preferidos por los más pequeños.

  • Los niños deben estar de pie y con las piernas ligeramente separadas.
  • Les indicaremos que se van a convertir en elefantes y que van a respirar como ellos.
  • Deben coger aire por la nariz de forma profunda y cuando lo hagan, levantarán sus brazos como si estos fueran la trompa del animal, intentando a su vez que el abdomen se hinche.
  • A continuación, es momento de exhalar. Para ello deben hacerlo por la boca de forma sonora y bajando los brazos mientras se inclinan un poco llevando la «trompa del elefante» hacia abajo.

La estrella de mar

– Con este ejercicio los niños aprenden a calmarse y relajarse con más facilidad, respirando despacito.

– Les pedimos que imaginen que están cerquita del mar, que se sienten en el suelo con las piernas cruzadas, la espalda recta y los ojos cerrados. Ponemos las palmas de las manos hacia arriba.

– Les indicaremos que se van a convertir en estrellitas de mar que se van a abrir y cerrar con cada respiración.

– Primero tomamos aire por la nariz y al mismo tiempo juntamos las yemas de los dedos, luego soltamos todo el aire suavemente por la boca separando los dedos y abriendo las manos.

Repetimos varias veces hasta coger el ritmo de la respiración abriendo y cerrando las manos. La sensación que les va a transmitir a los niños será de calma y tranquilidad.

De esta forma tan fácil y divertida podemos ir adentrando a los niños al maravilloso mundo del mindfulness. Con ello aprenderán a regular sus emociones y les permitirá darse cuenta de que los problemas que tienen ahora pasarán, que no son para siempre, entre otras cosas.

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