Marina is a movement expert and combines her expertise in Pilates, Yoga, and Meditation with her passion for holistic education and community. As a mother of two children, Marina brings a fresh perspective to family life and uses playful practices to promote connection, balance, and joy.
The wellness expert shares with us tips that she integrates into her family routine to strengthen connection and well-being.
Breathing Exercise for Calm and Focus
Introducing children early to breathing exercises and meditation in a playful way promotes emotional self-regulation, reduces stress, and strengthens the adult-child connection. The “Box Breathing” is a simple technique that can be used anywhere and anytime to start the day focused, unwind, or tackle challenging situations. The Stapelstein® Mat can offer you this safe and relaxed space to incorporate breathing exercises into your daily routine. Here’s how it works:
- Inhale through the nose for 4 seconds.
- Hold the breath for 4 seconds.
- Exhale through the mouth for 4 seconds.
Start with three repetitions and increase the number as needed. A short, powerful, and effective exercise for a calm mind that connects.
“High, Low, Buffalo” - Promoting Communication and Active Listening
This exercise is a reflection method for children that helps them think about the day and share experiences. It works as follows:
- High: The child talks about the best experience of the day.
- Low: The child reports on the most challenging situation of the day.
- Buffalo: The child shares an unexpected or funny moment of the day.
"We don’t manage it every day – everyday life is often very full and hectic – but when it works, it feels like a gift. These moments are full of laughter, community, and honest conversations and remind us of the importance of truly listening. A small ritual with a big impact."
Family Playlists that Become Memories
As children grow older, they develop their own musical tastes. This prompted Marina to create a communal activity: Creating playlists for different family moods. "This way, it's not just 'their' music or 'our' music – everyone gets a voice," says Marina.
Create playlists together for pizza nights, relaxing Sundays, dance sessions, movement courses, or long car rides. This way, you can creatively promote musical exchange, strengthen family bonds through shared musical experiences, and listen to melodies that become family memories.
With Joy and Honesty to Family Well-being
"I firmly believe that the happiest children are those whose parents are happy and invest in themselves. With this thought in mind, I try to find a balance between my own needs and supporting my family – both as a team player and as an individual. For me, this means healthy (eating) habits, self-care, and leading by example. By continuing to 'work on ourselves', having honest conversations, and leading with love and integrity, I hope to create a foundation for joy and resilience for my family," Marina summarizes.
