Guided Meditation and Visualization
A great way to promote relaxation and help prepare your child for sleep is through guided meditation and visualization. Guided meditation and visualization uses mental images from nature to help a person calm down and relax. Guided visualization also uses music to sooth the senses and promote feelings of peacefulness. Practicing guided meditation and visualization with your child will help him or her learn to channel anxiety in positive ways. Doing some guided meditation and visualization as part of your bedtime routine promotes relaxation, calms the senses, promotes quality sleep and reduces nighttime wakefulness.
Art Therapy for Children
A Resource for Parents and Carers
The Anxiety-Free Circle
You’ll need a big piece of paper, a pencil or pen, and a paintbrush and paints.
Step 1: Getting out the Anxiety
- Draw a large circle on a piece of paper, tracing a large pot, pan or another object if necessary.
- Write inside the circle “I feel anxious because: ____.”
- Have your child fill in the blank, writing down everything that’s bothering him or her.
Step 2: Bringing in the Solution
- Have your child paint over the words, filling up the entire circle with any colours and patterns he or she chooses.
- Allow the paint to dry while talking about the different characteristics that could help your child deal with the things that are bothering him or her. For instance, if the anxiety was stemming from an upcoming test, dedication to studying could help. Dedication can be one of the solutions. The characteristics can be ones your child has, wishes to have or is working on developing.
- Once the paint is fully dry, write at least one positive characteristic or trait in the centre of the painted circle.
Repeat this exercise as needed or desired, and you and your anxious child will eventually have a gallery full of anxiety-free circles packed with positive traits and phrases you both can learn from and admire.
You’ll also get a chance to deepen your connection to each other, with your child freely sharing his or her feelings and you just as freely lending an ear to listen and a big hug for support.