Breathe: Kids can slow down by focusing on the moment

Kids are back in school, which means a return to juggling homework, family time and extracurricular activities.

To help kids stay balanced and relieve stress, parents can introduce exercises in mindfulness, the practice of being present and focused in the moment.

Mindfulness is a good practice for even young children since kids can have very busy schedules, said Dr. Ye Nguyen, a naturopathic physician, yoga therapist and mother of two. "It reminds us to be present to what we are doing and what is before us," she said, which teaches children to appreciate their surroundings.

One of the easiest ways to get kids to slow down and relax is to get them to pay attention to their breathing, she said.

"A very simple way to help them come into awareness of their breath is to tell them to place their hands on their belly either sitting upright or lying down. Tell them to breathe deeply so that they are able to observe their bellies rising and falling."

Nguyen also suggests families take a walk or go for a hike, exposing the kids to the calming qualities of nature.

With busy routines, sometimes families need to schedule quiet time in the home when everyone unplugs, she said.

Family meals provide another opportunity to practice mindfulness. "Take a moment to express gratitude before each mealtime," Nguyen said. "Our family tries to say thank you in as many different languages as we can remember as we hold hands."

Eating meditation — putting down your utensil between bites, eating in silence and chewing each bite carefully — are good practices for older children and parents.

"The benefits of mindfulness activities include an increase in concentration and awareness. A lot of people are unaware of their breath even as adults," she explained.

Here are some exercises Nguyen suggested to help kids unwind:

» Walk barefoot on the grass or beach, focusing on each breath.

» Lie on your back and look up at the sky, watching the clouds pass by.

» Counting your breaths can be done anytime or place. Inhale and count 1; exhale and count 1. Inhale and count 2; exhale and count 2; etc.

Dr. Ye Nguyen can be reached at dryenguyen@gmail.com.

Stretch: Yoga poses teach children to relax and pay attention to their bodies

Every Tuesday afternoon, Saba Polakovic teaches kids to take a breath while learning yoga poses to help them become more focused and relaxed. She teaches the Kids’ Yoga class at the Iyengar Yoga Honolulu studio in Manoa Marketplace from 4:15 to 5 p.m.

Though it’s not always easy to get a room full of kids to focus on their breathing, Polakovic is familiar with the ways of kids as a teacher at Waialae Elementary Public Charter School.

"For children, poses are shorter. They move more quickly from one pose to another," she said. "They don’t have a great awareness of their body yet."

Since it may be difficult for kids to just sit and breathe, stories are incorporated with the poses, to help kids stay engaged.

As students progress, they can hold poses longer and Polakovic sees improvement in discipline and concentration.

By practicing yoga, the youths become more aware of their surroundings, said Polakovic.

Classes cost $30 for four classes. The first class is free. Call 382-3910 or visit honoluluyoga.com/schedule to register.

Create: Producing art may help with stress and concentration

Art can be a catalyst for keiki striving to improve their focus and lower their stress.

"When they sit down and do something, they are totally focused," said Heather Williams, executive director of Art Explorium.

The Kaimuki-based art center offers open studio time from 9 a.m. to noon Mondays, Thursdays and Fridays; 2 to 5 p.m. Monday to Friday; 1 to 4 p.m. Saturdays; and 10 a.m. to 1 p.m. Sundays. Kids can explore the materials and create planned projects or artwork of their own imagination for $5 per person.

"The kids become mindful of the environment while creating art that uses a lot of recycled materials," Williams said. "They choose what resonates with them depending on how they are feeling that day.".

Art Explorium is at 1142 Koko Head Ave. Call 312-4316 or visit artexplorium.org.

Meditate: Early introduction encourages keiki to reflect daily

Children who grow up meditating learn to incorporate the practice into their daily routine easily, said Deirdre Aragon, founder and co-owner of Noble Minds, an organization that offers meditation training.

"Meditation is easier when applied throughout a child’s life," she said.

Aragon offers these recommendations:

» Start as soon as possible; meditate while pregnant. The baby will pick up on the shift in energy when a mother-to-be is in meditation.

» It is easy to forget about meditation once the baby arrives, but it is one of the easiest times to have them meditate. "I used to hold my daughter in my arms and meditate while she fell asleep," Aragon said.

» As a child grows, encourage periods of breathing awareness. Silence is a difficult concept for adults, let alone small children. Have children focus on their breathing to encourage periods of rest and reflection.

» Keep it simple. Expecting a child to enter into a 20-minute meditation is not realistic. Start with a minute, then progress from there. "I was able to meditate easily by the time I was 9 years old, but that does not mean every child can do the same," she said. "Respect the child’s abilities and limitations while working towards meditation."

» Once a child becomes a teenager, it can be difficult to communicate with them, so let them be during this time. Be subtle as you encourage your child to meditate.

» Lead by example. When a child grows up watching someone meditate, they learn that meditation is a normal part of life.

Aragon can be reached at 703-943-8246, or visit noblemindsllc.com.