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Tag Archives: techniques to reduce bullying


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easy centering meditation for all ages

This is an easy way to teach kids how to meditate

Benefits of meditation Begin with breath.

Sit comfortably.

Close your eyes.

Imagine golden light coming in the top of your head and moving down along the interior of your body along your spine with your in-breath.

As you exhale imagine negative energy, stress, fears, or obstacles moving out your feet.

If you like you can think of how the sun feels on your back to get an image of warmth moving through you.

Breathe in so that your tummy gets big and breathe out so that your tummy gets smaller.
Breathe in for a count of 3 and out for a count of 5 (after a while you may want to breathe in for a count of 5 and out for 7 or even long but always have your out-breath be longer by two counts).

You can have you child teach a favorite stuffy to help learn the routine.

In medicine the best strategy to habituate yourself to a procedure is see 1, do 1, teach 1.  So use that strategy here to help inculcate for your child the meditation process.

After 10 to 20 breaths have a strong exhalation and open your eyes; you will feel refreshed.
You can lengthen the time you breathe to 3 – 5 minutes.

Encourage your child to practice in the morning and the evening.

3-5 minutes for younger children is an excellent practice.  As your child becomes more practiced you can increase to 15 minutes twice a day.  Long time meditators may meditate for 30 or more minutes.  Let your experience define what is best for you and your child.

Encourage your child to use this technique when faced with a stressful event.  After practice it will become a natural instinctive method in response to feeling out of balance, feeling fearful or stressed.

You can do this too and it will reinforce your child’s practice.

Enjoy!  in love and light, bg

beth's book No to ONOn April 5, 2014, I will be teaching a course on the use of mindfulness to treat anxiety for coaches, teachers and parents, at the Center for Instinctive Health Medicine…. Mindfulness techniques to reduce anxiety & stress, in children, excellent for counselor, caregivers, coaches, and teachers  tuition $120, April 5, 2014, 9-3, 6 hours of ceu for counselor and therapists— includes applications for children and adolescents for parent/teacher training. [this class can be purchased for training in classroom or counselor site training – modified to fit your needs – contact dr. gineris by email]….. These techniques are great for counselors and I offer CEUs for nm licensed counselors, you can sign up through my website, www.bethgineris.com.

front cover.me2wedr beth gineris is the author of Turning NO to ON: The Art of Parenting with Mindfulness (2011) and Turning ME to WE: The Art of Partnering with Mindfulness (2013).  She endeavors to assist individuals in the process of upleveling their consciousness in everyday interactions to experience profound love, connection and care in their relationships and communities.  You can find her books on amazon.com and through her website.


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Facing Fears, Disarming bullies

Heart pounding in your chest when you look at or think about someone?  It might be love..

or it might be fear.  How you interpret that pounding is context.

To face your fears and disarm the power of bullies you have to shift your interpretation of that pounding from fear requiring flight…..

  • to acknowledgement requiring mindful action…
  • and then to love seeking an opportunity for recognition.

Facing fears is knowing your self and then seeing, understanding, and clarifying how you fit into the situation you are facing.

This is best done, gently and quietly, allowing your heart to guide your actions.

Fears derive from  a lack of knowing…

  • a habit-reaction to another experience that feels similar…
  • control or mis-allocation of energy toward protection…
  •  mis-understandings.. of yourself and expectations, or  of another and expectations (or both)
  • an inappropriate paradigm that doesn’t take into account the whole picture of ‘what is’.

Love is indeed the best treatment for fear.

But getting from the fear to love can be blocked or feel impossible if you haven’t developed your internal path to grace.

To a lesser degree getting from anger or insecurity to forgiveness and gratitude is also difficult.

These steps can help.

  • Set aside time to discover who you are through breath, meditation, journaling. yoga, and other creative pursuits.
  • Practice using the four agreements by Don Miguel Ruiz, to reset your placement of power august 15, 2012 post four agreements plus one (this strongly diminishes your sense of fear).
  • Set your internal personal goals as paramount for your energy and behavior so that you are not spending oodles of time meeting others expectations but rather directly focusing your energy and resources on what brings you joy.  This returns you to empowerment rather than a sense of smallness and disempowerment. It moves you out of reactivity and into proactivity.
  • Accept that your path to ‘greatness’ doesn’t follow the same path as others and embrace your friends’ successes with the sense that this increases your chance of greatness too (rather than experiencing the sense of competition or limited chances to greatness).
  • Focus love and compassion toward yourself and others.
  • Release the need to prove your point.

Be willing to adjust your position as you receive new information.  Be free to grow, change, and uplevel your understanding and consciousness.

  • Receive criticism from others as if it is coming from someone who deeply and truly loves you, this shifts your receptiveness, because it disallows a sense of defensiveness  – then you can ascertain if there is a grain of truth in it or of no value.

The idea of someone trying to overpower you is co-created.  You and she co-create the drama.  You can disarm the overpowering fear by following these steps.  In most circumstances this will free you to create a different more equally empowering situation.  If it doesn’t, if the other person really wants control, just remember you have free will in how you want to participate.

You cannot engage your free-will when you are in a reactive mode.  Pay attention to what causes reactivity in you. Heal that and you can remove the target from your back for those who are consciously and unconsciously engaging in this fear promoting behavior.

This will free up a huge amount of energy for you to create precisely what your heart desires.

Make real efforts to not act as if you are somehow more evolved than another, that actually is a provocative/bullying tactic. in love and light, bg

front cover.me2we

Gineris, Beth. Turning NO to ON:  The Art of Parenting with Mindfulness, 2011; Turning ME to WE:  The Art of Partnering with Mindfulness, 2013.