#MindfulMayChallenge – Week 5 Mindful Taste

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Week 5: 28th- 3rd June 2018
Mindful Taste–
Take time each day to notice the taste of foods and drinks.

This is the last week for #MindfulMayChallenge and we are focusing on Mindful Taste. In order to mindfully taste, you must eat mindfully.

The key to mindfulness is focusing on the present moment calmly and accepting the feelings and thoughts and bodily sensations. It is our way to taking control of ourselves even when things around us are happening without our control.

In a child’s life, there is little that they have control over. When they get up, what they wear, what they eat, what they watch, etc. controlled or semi-controlled. Then, add the actions and reactions of other children to situations and there is a perfect storm. Our job is to help them realise there are things they can control and giving them strategies be aware and mindful of their minds and bodies; learning how to live in a chaotic world.

Even as adults, we sometimes do not feel like we are in control. Few of us are not accountable to someone. Our jobs, our families, our lives in general demand our attention and demands are put upon us wether we want to or not. So, we even need to develop mindfulness strategies as well.

Mindful eating is one way that allows a child and an adult to become aware of the positive and nurturing foods we eat by using our senses. By using all of our senses in choosing to eat food that supports our bodies growth and development, we are acknowledging the foods we like or dislike without making a fuss about the taste. Additionally, they become aware of signals the body gives us to lets us know we are hungry or we are full. So, in addition to the mindfulness with the eating of foods, we also start to see food in a different way; as nourishment.

As an adult, you may choose to eat an entire meal in a mindful way. However, for children, the process could be very tedious, particularly in the beginning.

Mindful Eating Exercise for the classroom:
(The teacher needs to verbally guide the children through the exercise.)
You can use a raisin, a slice of apple or orange, pomegranate seed, dried fruit or any food you wish. (Be sure your children have no allergies or the food is a chocking hazard.)
1- Have the children LOOK at the food they will be eating. Silent,they are to observe what it looks like? What do you notice?
What colour is it?
Is it small or large?
2- Have the children smell the food.
Does it have a smell?
What does it smell like?
3- Have the children direct their attention to how it feels.
Can You squeeze it?
Is it firm or soft?
Is it smooth, sticky or rough?
Warm or cold?
Does it make any sounds?
4- Have the children, very slowly, put the piece of food in their mouth but not chew it! Leave it on the tongue.
How does it feel on the tongue?
Can you taste anything?
Does it smell differently in your mouth?
5- Have the children begin to chew slowly; one mindful chew at a time.
Does the taste change?
How does it feel in the mouth?
6- Try to get them notice when they swallow, and see how far you can feel the food into your body.
7- Finally, orally discuss what they felt during the activity or turn on some meditation music and allow them to write about their experience.
Try this with a number of different foods either in one sitting or over a period of time.
In addition, encourage them to mindfully eat their first bite of lunch each day. It is lovely to see the children mindfully eating their food.

Additional Suggested Activities
1- Keep a photo record of mindful moments each day.
– create a weekly collage
– Share daily photos or collage with others (don’t forget to add #MindfulMayChallenge)
2- Create a display (classroom, staffroom, workroom) and add your Mindful Moments using pictures, post-it notes, drawings, etc and watch mindfulness literally grow.
3- Use the #MindfulMayChallenge flower sheets to journal each day with a few words or drawings to document the month. (found below)
4- Get families involved by encouraging them to take part at home either before or after school to support greater development of mindfulness for all that are a part of our lives.
Engage with Education’s Voice through each week’s blog post

(www.educationsvoice.wordpress.com), Twitter (@Ed_Tmprince) or Facebook ( https://www.facebook.com/educationsvoice/ ) by sharing where the challenge has taken you that week (at home, at school or work place).

Ensure you use #MindfulMayChallenge in your posts!

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#MindfulMayChallenge: Week 4 – Mindful Touch

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Week 4: 21st-27th May 2018
Mindful Touch–
Take time each day to notice how everyday objects feel

The sense of touch is an integral part of our everyday life. We use it to evaluate and make decisions about all we do in life, from choosing items we want to buy to showing love and care for the ones we love. We use the sense of touch to bring us comfort and to give comfort.

The mindful context of touch changes emotional attachment to the environment around us.

This week we bring focus to our sense of touch. We will take the time to explore the sensations and feelings that objects hold when we take the time to mindfully touch them.

1. Take a few deep, mindful breaths before you begin.
2. Choose any object that encourages the use of touch to explore; examples would be seashells, faux fur, slime, Play Dough, tree bark, textured material, etc.
3. Close your eyes and allow your hands to explore the object, running your fingers softly over the ridges and indentions. Allow time for the object to sit in your hands and notice the weight and the pressure it exerts.
4. Don’t do anything except notice the thing you are feeling; relax into watching for as long as your concentration allows.
4. Really take the time to feel the object.
5. Allow yourself to mindfully touch every detail and allow yourself to be waddle in its presence. Use different body parts like top of your hand, your cheeks, nose, arms, etc.
6. Allow yourself to connect with the object.
7. Make a note of this mindful moment by one of these activities below or one of your own.
8. If this is being done with a class, allow a few minutes to discuss what was noticed and how we can use this strategy to bring calm into our lives.

Taking It Further
Positive Mindful Touch is important for our well-being. Showing care for ourselves helps us show Loving Kindness to a very important person in our lives, YOU!

These two mindful strategies helps to begin to show ourselves the importance of mindful touch.

Mindful Face Massage : https://educationsvoice.wordpress.com/2017/04/01/mindfulness-in-the-classroom-mindful-facial-massages/

Mindful Hand Massage: https://educationsvoice.wordpress.com/2016/10/25/mindfulness-in-the-classroom-mindful-hand-massage/

Suggested Activities
1- Keep a photo record of mindful moments each day.
– create a weekly collage
– Share daily photos or collage with others (don’t forget to add #MindfulMayChallenge)
2- Create a display (classroom, staffroom, workroom) and add your Mindful Moments using pictures, post-it notes, drawings, etc and watch mindfulness literally grow.
3- Use the #MindfulMayChallenge flower sheets to journal each day with a few words or drawings to document the month. (found below)
4- Get families involved by encouraging them to take part at home either before or after school to support greater development of mindfulness for all that are a part of our lives.
Engage with Education’s Voice through each week’s blog post (www.educationsvoice.wordpress.com), Twitter (@Ed_Tmprince) or Facebook ( https://www.facebook.com/educationsvoice/ ) by sharing where the challenge has taken you that week (at home, at school or work place). Ensure you use #MindfulMayChallenge in your postcs!

#MindfulMayChallenge: Week 3 – Mindful Body

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Week 3: 14th May-20th May 2018
Mindful Body
– Take time each day to notice how different parts of your body feel.

As much as our minds may wander into the past or into the future, our bodies always remain firmly in the present. However, we seldom spend time noticing what they are feeling right now; good and bad.

This week we will bring focus to our bodies; one part at a time.

What needs to be clear about this type of meditation is that you need to be focusing on the sensations your body is feeling and not about how your body looks. You will be concentrating on the actual physical sensations.

1. Take a few deep, mindful breaths before you begin; allowing your body to relax.
2. Close your eyes and focus on the body part of choice for the day; arm, hand, leg, foot, shoulders (my favourite), neck, head, face stomach, etc.
3. Begin to take deep Belly Breathes, focusing on that one body part. Continue to take several deep breaths focusing only on that body part and the sensations you feel (tingling, itching, aching, cold, warm, hot, etc) without comment or judgement. There are no good or bad sensations. There are just sensations.
4. Make a note of this mindful moment by one of these activities below or one of your own.
5. If this is being done with a class, allow a few minutes to discuss what was noticed and how we can use this strategy to bring calm into our lives.

Taking It Further: FULL BODY SCAN

If the week has been successful, on the last day do a full body scan. This will take about 5-10 minutes to complete. But, allows full notice of your entire body that is a good tool to have in your Mental Health Toolkit.

Details on how to do a Body Scan Meditation can be found here: https://educationsvoice.wordpress.com/2016/05/07/mindfulness-in-the-classroom-body-scan/

Suggested Activities

1- Keep a photo record of mindful moments each day.
– create a weekly collage
– Share daily photos or collage with others (don’t forget to add #MindfulMayChallenge)

2- Create a display (classroom, staffroom, workroom) and add your Mindful Moments using pictures, post-it notes, drawings, etc and watch mindfulness literally grow.

3- Use the #MindfulMayChallenge flower sheets to journal each day with a few words or drawings to document the month. (found below)

4- Get families involved by encouraging them to take part at home either before or after school to support greater development of mindfulness for all that are a part of our lives.

Engage with Education’s Voice through each week’s blog post (www.educationsvoice.wordpress.com), Twitter (@Ed_Tmprince) or Facebook ( https://www.facebook.com/educationsvoice/ ) by sharing where the challenge has taken you that week (at home, at school or work place). Ensure you use #MindfulMayChallenge in your posts!

# MindfulMayChallenge: Week 2 – Mindful Smell

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Week 2: 7th May-13th May 2018
Mindful Smell- Take time each day to notice a specific smell in your surroundings.

Our sense of smell has its origins in our reflective need to protect ourselves from danger. However, smell also has the ability to bring to the surface deep emotion.

Have you ever had a moment where you catch a scent and it transports you to another time, another memory from your childhood?

In the article, MINDFULNESS MONDAYS-DEVELOPING AWARENESS THROUGH MINDFUL SMELLING BY ANIA MASSAT, it outlines what happens when we smell. ( http://ascendyoursoul.com/mindfulness-mondays-developing-awareness-mindful-smelling-ania-massat/ )

“When the fragrance is inhaled, the molecules travel to the Limbic System where specific impulses are being send to other brain parts that control heart rate, blood pressure, breathing, memory, stress levels, hormone balance. Researches show that sense of smell impacts us on all levels on everyday basis – if we realize it or not… From our dreams, through our emotions, pain, memories, love and affections. It is very important to “train” and develop our smell sensitivity.”

With this in mind, developing our sense of smell mindfully can provide support in our growing mindfulness.

This week, each day we will take time to notice specific smells around us. We will take the time to note the subtle scents in our environment. We will spend a Mindful Moment enjoying the scent and allowing positive, calm memories to be attached to the scent.

1. Take a few deep, mindful breaths before you begin; allowing your body to relax. Focus on letting your shoulders relax.
2. Close your eyes and focus on the immediate environment for a moment.
3. Begin to take deep Belly Breathes, focusing on one scent that you smell. Continue to take several deep breaths focusing only on the smell without comment or judgement. There are no good or bad scents. There are just scents.
4. Make a note of this mindful moment by one of these activities below or one of your own.
5. If this is being done with a class, allow a few minutes to discuss what was noticed and how we can use this strategy to bring calm into our lives.

Top Tip:
If you are doing this with a class, you may want to choose some stronger scents to introduce in the environment. Good scents to use are orange, peppermint, lavender, all spice, Rosemary and vanilla.

Suggested Activities

1- Keep a photo record of mindful moments each day.
– create a weekly collage
– Share daily photos or collage with others (don’t forget to add #MindfulMayChallenge)

2- Create a display (classroom, staffroom, workroom) and add your Mindful Moments using pictures, post-it notes, drawings, etc and watch mindfulness literally grow.

3- Use the #MindfulMayChallenge flower sheets to journal each day with a few words or drawings to document the month.

4- Get families involved by encouraging them to take part at home either before or after school to support greater development of mindfulness for all that are a part of our lives.

Engage with Education’s Voice through each week’s blog post (www.educationsvoice.wordpress.com), Twitter (@Ed_Tmprince) or Facebook ( https://www.facebook.com/educationsvoice/ ) by sharing where the challenge has taken you that week (at home, at school or work place). Ensure you use #MindfulMayChallenge in your posts!