The Balloon Ride

After a visualization or meditation with children, it is always good to reflect. Give time to the children to express what they are feeling in the moment. Let them tell you if it was difficult for them or easy and enjoyable. Let them tell you what they saw, what they heard, and most importantly how they felt. Allow them to write or draw their experience. For the "Balloon Ride Script" mentioned below, I put together a guided Free Draw Worksheet - great for the little ones!

And just for fun...balloon-asana!

What's that feeling?

It was his first yoga class and he was bouncing all over the place...understandable for a 7 year old! Not a problem at all - it's how children that age figure out to be in their growing and changing bodies!! And you've got to love the energy! At the end of class, like always, we ended in Savasana - deep relaxation. We take this time to slow down our bodies and minds and give ourselves the rest we deserve after what may have been a challenging class.

We closed our class and he approached me polite as can be, "Excuse me - after we laid down and stayed still, why did I feel so weird when I sat up?" as he made his arms look limp along side his body to emphasize the feeling. "Oh," I said "you felt relaxed." Relaxed. "Oh. Okay." he said. And when I asked him if it felt good, he nodded. It dawned on me that this child may have never experienced the feeling of relaxation. So this week, I'm dedicating all my classes to relaxation!

One of my favorite books, "The Relaxation & Stress Reduction Workbook for Kids", is packed full of help for children to cope with stress, anxiety, and transitions in life. And for kids, if you make it creative, fun, and imaginative, then it will be effective.

This week in my classes, I've been using "The Balloon Ride Script" (with my own little twist here and there), which has captured children of all ages (and has even sent some into a light sleep). Relaxing on their backs, hands on their stomachs, they began with some deep belly breathing:

Did you ever see someone just let go of a balloon on a string? Did you watch it float up? It's hard to take your eyes off that.

What if we could let go of our worries, problems, and mixed-up feelings, and allow them to just float away out of sight? That would feel awesome. OR we could take a trip up in a balloon ourselves, the kind you can ride in. We are going to relax our bodies and out minds and see where the wind takes us. Ready?

First, just let yourself get comfy. Feel all your muscles relax and let go. Feel your heartbeat slow down and say to yourself, "I am relaxed." Take 3 long deep breaths.

Imagine you are in a big field, and in the middle of the field is an enormous hot-air balloon. The balloon has so many different beautiful colors and a comfy basket for you to ride in. The basket is safely tied to the balloon, which is controlled by hot air inside it. Just stay relaxed and notice what is going on around you. There is no right or wrong way to imagine this. Do your best to imagine what colors you can see on your balloon. Listen to the sound of the whooshing air filling the balloon. It makes a wonderful sound, long and slow.

You are feeling completely safe and relaxed on this trip, and maybe you will want to go with a friend or grown-up that makes you feel safe. Maybe you want to bring your dog or cat. Or maybe you just want to go by yourself.

As you get into the basket, you can hear the great whooshing sound of the balloon's air, almost like deep, slow breaths in and out. The big ropes are released and you are lifted off, going up, up, up. And you are feeling completely safe and relaxed. The field, the big trees on the ground, the houses, everything below you seems to be growing smaller as you float higher and higher. Can you see anything else below you? Clouds? Birds? Boats on a lake? Just notice it all and say to yourself again, "I am relaxed." It feels so good to just float away. The sky is like a big, blue dream, and you can feel the gentle wind blow across your face. You can feel the warmth of the sun on your skin. It feels good. You can hear the creaking of the ropes and the quiet whoosh of the balloon. As you rise, you feel every muscle become loose and relaxed. Anything the you were worrying about before left, any big feeling you had, any problems are just getting smaller and smaller, and it feels so good to just let them go, and you say to yourself, "I am relaxed."

As you look out over the edge of the basket, you see that you are floating over the tops of the highest mountains. Passing by the tops of the tallest buildings in the biggest cities. Flying over the bluest oceans. There is only wind and air and a light and happy feeling of being safe and free. Notice how this feels in your body. Just enjoy how good it feels.

Now slowly, slowly the balloon begins to gently descend, to get lower. You begin to see shapes on the ground, the tops of trees, and roofs of houses. Cars on the street look tiny, but are slowly getting bigger. Remember as you come back you are bringing that magical, peaceful feeling of relaxation and calm. You see the field beneath you as you gently, gently move nearer, downward toward it.

Finally you are almost on the ground. With a gentle thud, the balloon basket touches, and when you are ready, you step out. (Bend your knees and place your feet on the ground.) Feel the bottom of your feet touching the earth. It's been a wonderful ride. You say to yourself, "I am relaxed." Slowly wiggle your fingers and begin to stretch your arms. Notice how good you feel when your body and mind are relaxed. Remember that anytime you feel worried or feel like problems are too big, you have the power to relax and make them get little. Remember this special balloon ride and what you saw and how good it felt. And know you can return here and go up anytime, using your breath. It's all yours."

Enjoy and share this great visualization with your own kids!

Bonding Through the Tween Years

The time we spend with our children becomes more and more precious as they approach the teenage years. For two Saturday afternoons, I had the privilege to spend time with an amazing group of Alluem Moms and their tweens. Moving through breath work, asana (yoga poses), and communication activities - I loved every second of watching the bonds grow strong between these mothers and their children.

These tween years aren't always the easiest. Our children take this time of their lives in a search to define themselves, sometimes sending emotions to run wild. They form bonds with friends who you may or may not like. Their interests are just starting to set in and their strengths and weaknesses push through. They need independence and we need connection. Fortunately for those of us who practice yoga, we can learn to breathe through it all and find ways to deal from the lessons we learn on our mats.
-Take 5 Breathing: When the emotions start to get out of control, bring it back to the breath. Inhale to the count of 5, exhale to the count of 5. Even the breath and find balance. Deep breathing will automatically lower the level of anxiety in the body. And taking 5 seconds can help us regroup before we react in a way we may regret.
-Tense and Release: Practice creating tension to remind the body that you can in fact let it go. Make fists with the hand, tighten up all the muscles in the arms, raise the shoulders up to the ears, squeeze the eyes tightly shut, take a deep breath in, hold it - then LET IT ALL GO. Relax.
-Partner Stretching: Buddy up and work together through easy seated stretches. Be gentle and communicate with each other. Stretch the muscles and smile.
-Partner Balance: Lightly support each other into challenging balance poses. Be there for your child, palms open trying not to grasp or grab on tight. Let your child learn to lean on you for a little, but know when to let go and let them find their balance on their own. They will fall and you should let them. This is how they learn to get up and keep going. This will make them stronger.
-Mindful Listening: Take time each day to really listen to each other. For 3 minutes each, take turns sharing the reasons why you love them, what traits you admire the most, what makes them a special part of your life. Then let them share the same. Don't talk or interject, let them speak. Just listen.
-Relax: Be quiet and breathe together. Sometimes it's just nice to be there with each other, nothing to do, nowhere to go, just be.

While planning this workshop, there came a point when I started to cry. I was listening to Taylor Swift's "Never Grow Up" and just thinking about my own relationship with my mom - how she was always there for me, always encouraging me, always listening, always lifting me up when I fell. I've learned so much from her and still continue to. Her strength is unbelievable and she is my hero. I am truly blessed to be her daughter. Thanks, Mom.


Thank you to all who attended these workshops. If you are interested in the soundtrack, CDs will be made available upon request for a $20 donation to the Off the Mat Into the World - Seva Challenge Haiti (cash or check - please make checks payable to The Engage Network). Please email alluemyoga@verizon.net.

Create Peace Project

It started in a Sunday morning Alluem Kids class with a talk about how we can spread peace in the world. One of my 9 year old students said to the class, "Wouldn't it be cool if we could tell kids in other countries how we are peaceful and then they could be peaceful, too...after all it starts with one person, right Miss Karen? Why not us?" So right. I started researching online for a program that could make this possible...and I found the Create Peace Project.

So last November the Alluem Kids participated in the India 2011 Peace Exchange. The Peace Exchange is an international exchange of art and messages of peace between students of the world. The Peace Exchange uses peace cards (6 x8 inch postcards) to foster connect and spread peace. By first engaging students in the practices of peace and then asking them to share themselves, their creativity, their wisdom, and their heart, this project connects students to each other, their classrooms, their schools, and across continents as we bridge cultural, religious, and racial boundaries to inspire and enrich the lives of all participants.

In late February a team of three departed for a 3 month trip to India to complete the second half of the 2010/2011 Peace Exchange. Ross Holzman, along with Tara Shorey and Heather Wakefield travelled to India delivering Peace Exchange workshops and delivering peace postcards from approximately 8,000 students in the U.S. and Uganda. This is the second year of this international art for peace project that has brought them on an amazing journey through North and South India to work with a diverse cross-section of the cultural, religious, and socio-economic Indian population.

Today I am happy to announce, the Peace Cards from India have arrived at Alluem Yoga!!! The cards came from an all girl private school in Delhi, India - each with a message of peace, hope, and love. I love that this program is made possible thanks to the good heart of Ross Holzman. Thank you, Ross. Namaste.

To find out how you or your school can participate in the 2012 Peace Exchange, visit: http://www.createpeaceproject.org/current-projects/the-peace-exchange/

"What I Am"

I'm LOVING this!!!

Go Brookstriders!

Congratulations to the participants of the Brookstriders 5K/Fun Run!

The Brookstriders race that took place this past weekend, was a kid friendly 5K promoted to encourage healthy lifestyles in our children. Alluem Yoga was proud to be their Platinum sponsor!

There is nothing we want more then to see our children grow up healthy, happy, and aware of their bodies and their minds. Letting them find a fun way to do this is probably most important! THIS was a fun event and we were happy to be a part of it!

Thank you, Brookside Place Elementary!

Thank you also for your support of our Global Wristband sale! 100% of the proceeds go to Off the Mat Into the World - Global Seva Challenge - Haiti.

Thank you, Troop 40334!

To the Girls of Troop 40334:

Thank you for a wonderful evening of peaceful yoga and Prayer Flag making. The yoga you do on your mat not only strengthens your bodies, but it also strengthens your minds and your hearts so that you can take your yoga off the mat and into the world. Your donation to the Off the Mat into the World Seva Challenge was so generous, but it was your hearts that proved to be twice as big. As your smiles and free spirits lit up the yoga studio, your thoughts and well wishes shine bright for the people of Haiti. You are making the difference in this world.

I am proud to know each and every one of you. You make my heart smile. Namaste.