Как усыпить ребёнка без слёз и давления?
Иногда ребёнка сложно уложить спать. Иногда — сложно успокоить после насыщенного дня, конфликта или ситуации, которая могла его напугать и/или перегрузить. Есть много техник, которые помогают детям расслабиться. Делюсь одной из них. Я записала подкаст (можно послушать в разделе "Медитации").
У меня главный герой — Единорог. Вы можете заменить его на любимое животное или существо вашего ребёнка — так эффект будет сильнее.И ещё один важный момент.Когда вы укладываете ребёнка, попробуйте мягко спросить:
«Можно я поглажу тебя по спинке или по плечу?»
Обычно дети соглашаются. И это не просто «мамина магия», а нейрофизиология. В нашей коже есть особые рецепторы — С-тактильные афференты. Они активируются медленными, мягкими поглаживаниями. Учёные обнаружили удивительную деталь: самая «приятная» и успокаивающая скорость — примерно 3–5 см в секунду.
Именно при таком темпе мозг получает сигнал не просто о прикосновении, а о безопасности. Эти рецепторы передают сигналы в зоны мозга, связанные с эмоциями и ощущением привязанности.
В теле активируется парасимпатическая система — та самая, которая отвечает за расслабление. Замедляется дыхание, снижается напряжение, тело «разрешает» себе отдыхать. В рамках поливагальной теории Стивена Порджеса это связано с активацией системы социальной безопасности — когда через контакт ребёнок буквально чувствует: «Со мной всё в порядке. Я не один. Я в безопасности».
Иногда именно этого сигнала больше всего не хватает перед сном.
Медленное, согласованное прикосновение + спокойный голос + знакомый образ (любимое животное или герой) — и нервная система начинает выдыхать.
Попробуйте сегодня вечером. Медленно. Мягко. С разрешением.
Иногда самое простое — самое научно обоснованное.
Послушать в разделе "Медитации".
Полный текст в pdf можно скачать внизу:
Записаться на консультацию можно: https://t.me/Anisah_Fayzova
Мой паблик в телеграмме: https://t.me/Anisah_yoga_therapy
How to Help a Child Fall Asleep Without Tears or Pressure
Sometimes it’s hard to put a child to bed. Sometimes it’s hard to calm them down after a busy day, a conflict, or a situation that may have scared and/or overwhelmed them.There are many techniques that help children relax. I’d like to share one of them. I recorded a podcast, and below I’ve attached a separate file for download.
In my version, the main character is a Unicorn. You can replace it with your child’s favorite animal or creature — this usually makes the effect even stronger. And one more important point.
When you’re putting your child to bed, try gently asking:
“May I stroke your back or your shoulder?” Children usually agree.
And this isn’t just “mom magic” — it’s neurophysiology. Our skin contains special receptors called C-tactile afferents. They are activated by slow, gentle stroking. Scientists have discovered an interesting detail: the most “pleasant” and calming speed is about 3–5 cm per second. At this pace, the brain doesn’t just register touch — it receives a signal of safety. These receptors send signals to brain areas involved in emotions and the sense of attachment. The parasympathetic nervous system is activated — the system responsible for relaxation.
Breathing slows down, tension decreases, and the body “allows” itself to rest. Within the framework of polyvagal theory, as described by Stephen Porges, this is linked to the activation of the social safety system — when, through contact, the child literally feels: “I’m okay. I’m not alone. I’m safe.”
Sometimes this is exactly the signal that’s missing before sleep. Slow, attuned touch + a calm voice + a familiar image (a favorite animal or character) — and the nervous system begins to exhale. Try it tonight. Slowly. Gently. With permission.
Sometimes the simplest things are the most scientifically grounded.
Children’s Meditation “My Safe Place”
(Author: Fayzova Anisah)
Contraindications: epilepsy, TBI (traumatic brain injury), neurological or psychiatric disorders.
Indications: anxiety, fears, difficulty falling asleep, psychological trauma related to emotional/physical/sexualized violence (PTSD/C-PTSD), high stress levels, aggressiveness, psychosomatic symptoms, etc.
Age: 4+
Make yourself comfortable. You can sit or lie down in whatever way feels best for you.
Relax your arms and place your hands with the palms facing up. Stretch out and relax your legs.
If you want, you can close your eyes…
And if you don’t feel like closing them, you can simply look at one spot. Take a slow breath in through your nose…
And a calm breath out through your mouth…
Once again. Inhale…And exhale…
Now place one hand on your chest, where your heart is beating, and the other on your tummy.
Feel the warmth of your hands. Imagine that you are traveling to a special, magical place.
In this place, you feel calm.
Everything here is kind and safe.
You find yourself in a large green meadow.
There is lots of light around you, fresh air, and a gentle warm breeze that softly strokes your hair.
Under your feet is green, lush grass.
It is warm and gentle, like a soft, fluffy carpet.
You can feel it with your feet…
You can imagine yourself sitting or lying on this grass.
Above you shines a warm, gentle sun.
The sun softly warms your face…
Your shoulders…
Your tummy…
Your legs…
It’s as if the sun is telling you:
“You are safe. Everything is okay.”
Around the meadow, trees are growing.
And you can hear the leaves quietly rustling in the wind…
This sound is calm.
It helps your body rest.
You can simply listen to it…
Beautiful, colorful butterflies are flying over the meadow.
Green, yellow, blue, pink.
One butterfly may fly close to you…
Another may land on a flower…
They make this place even more magical.
Cross your arms over your chest, like butterfly wings.
And slowly tap your hands: one… two… one… two…
You feel how calm and light you are in this place.
Your body is resting.
Your breathing becomes soft and even.
You notice that a unicorn is walking toward you across the meadow.
It walks quietly and slowly.
The unicorn has a silky mane that shimmers beautifully in the sunlight.
Its eyes are warm and caring.
It looks at you and seems to smile.
It is very kind and strong.
The unicorn comes closer and stops next to you.
It is here to protect you.
With the unicorn, you feel even calmer.
It is always on your side.
You can stroke it…
Hug it…
Or simply stay with it.
The unicorn stays with you for as long as you need…
In this safe place, you are understood.
Here, you are accepted just as you are.
Here, you can be yourself.
If you ever start to feel anxious or scared, you can always remember this green meadow…
The warm sun…
The rustling leaves…
And your unicorn.
Stay here for a little while longer…
Breathe calmly…
Feel how good it is to be safe…
And now take a slow breath in…
And a gentle breath out…
One more breath in…
And out…Feel your hands…
Your legs…When you are ready, you can slowly wiggle your fingers…
And your toes.
Stretch if you feel like it…Try hugging yourself
(right hand on the left shoulder, left hand on the right).
And when you want to, you can open your eyes…
You have returned, and your safe place always stays inside you.