Dave Johnson, PhD, CNS, BC, LMFT, Parkview Center for Healthy Living, takes us through a mindfulness technique.
Moms and dads have been teaching children meditation since the beginning of time. They would say something like, take a slow, deep breath and count to 10 before you say or do something. It’s helpful advice, as when we're anxious, slowing our breathing down is highly beneficial.
Unfortunately, on occasion, we overthink and it's difficult to relax, using slow breathing alone. When that’s the case, I recommend the five-finger meditation.
How to perform the five-finger meditation
- Open your hand.
- Inhale, running the pointer finger from the opposite hand up the outside of the pinky finger.
- Pause just for a moment, then exhale as you run the pointer finger down into the v between the fingers.
- Inhale as you run the finger up the outside of the ring finger.
- Pause for a moment, then exhale slowly down into the v between the fingers.
- Repeat until you’ve worked your way across all the fingers, taking your time and breathing slowly.
More of a visual learner? Watch: Mindful Reset: Five-Finger Meditation
This is a perfect practice for intervention when you or your child are feeling anxious, or as part of your routine before bed, a meal, a busy day or an appointment.