New School Year Mindfulness “To Do List”

My school year started this week. For many in education, this week brings back a whole host of stress and anxiety. Some of it is self inflicted as we understand our awesome duty of care for the children in our schools. Some is inflicted by government demands, the sudden and rapid changes we face, extreme accountability and funding crisis.

How we tackle the year is important for both our own emotional well-being and the emotional well-being of our children. We can minimise some of our stresses. However, we need to accept that their will always be stress and, for a successful school year, we need to take control.

Learning to take several mindful moments during every day gives our minds periods of time during the day to recuperate. It allows us to be more considerate of our actions rather than those actions becoming unmindful reactions.

Stress, good and bad, is a part of life. It is part of the human condition. The key to a calmer, more peaceful life is how we react to these stresses.

It doesn’t take a lot of time to be mindful, it just takes practice and, sometimes, a few reminders. That is why I have come up with a Mindfulness To Do List that encompasses many different aspects of mindfulness.

–  Take one minute , close your eyes and breathe deeply. Do this several times a day.

– Observe your thoughts & feelings without judgement.

– Focus on the present moment and note one specific detail.

– Think of five things that you are thankful for in your life.

Make several copies of the photo reminder at the top of this post and place them in prominent places as your reminder to be mindful. Then ensure that you tick off ALL the things on the list EVERY day.

Remember, the most important step in educating children in developing their own mindfulness skills, is to be a model of mindfulness.

“You can’t stop the waves, but you can learn to surf.”

– Jon Kabat-Zinn

Find more mindfulness strategies can be found in 100 Ideas for Primary Teachers: Mindfulness In The Classroom, 50 Fantastic Ideas for Mindfulness or on www.educationsvoice.wordpress.com

#MindfulFocusChallenge- Day 14: Colour Meditation

The key to mindfulness is not being in the present every moment of the day. That is not possible and not appropriate for a successful life; you do need some time to reflect in order to improve and prepare for the future. The key is being able to refocus yourself in the present at your will and not at the will of your meandering thoughts.

Refocusing without judgement is a positive mindful activity.

Today, we will focus using a reminder, Colour Meditation.

Colour Meditation

– Choose a colour and decide to notice that colour during the day. Take the time to notice the objects and people wearing that colour.

– Have your noticed something or someone you have never noticed before? How many different things are you noticing? (I always surprise myself when I buy a new car and all of a sudden you notice that car EVERYWHERE!)

This ends our #MindfulFocusChallenge. We hope you have been able to see how mindfulness can help you in your day to day life.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 13: Hand Washing Exercise

Many psychologists believe that our emotions begin with a physical sensation, positive or negative. When we focus on positive sensations that are calming, we can emotionally become calm.

Today, our mindfulness practice will focus on positive physical sensations to mindfully be in the moment and anchor us in the present.

Washing Hands Meditation

When we wash our hands in warm water, it opens the blood vessels and tricks your brain out of a stressful state.

– When you go to wash your hands, be mindful of the sensation of the water and soap as your rub your palms, between your fingers and on top of your hands. Breath deeply allowing your breathing enhance the feel of water and soap.

– How does this moment feel?

– How is it making the rest of your body feel?

Repeat every time you wash your hands today.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 12: Shoulder Relaxation Exercise

Many of us hold stress in our shoulders. As the day becomes more stressful, our shoulders become more tense and creep up towards our ears. It is like a primitive form of contracting our muscles to spring into the fight or flight mode. The #mindfulmoment for today is to to take a moment, without judgement, to relax our shoulders and accept the feeling of restfulness that accompanies the moment.

Shoulder Relaxation

– Breath deeply and, on the exhale, allow your shoulders to drop towards the floor as if someone is pressing them downward.

– Continue to breathe deeply for five breaths, allowing your shoulders to slightly rise on the inhale and then completely drop on the exhale.

– Recognise how the muscles feel in the shoulder and neck. Remember, do not judge the tension. Just recognise it is there and release the tension.

Do this at least five times during the day.

This is particularly useful technique to use when having to deal with situations that are escalating into an argument or emotional situation. I also encourage shoulder relaxation in basic deep breathing as part of the everyday practice.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 11: Mindful Posture Exercise

Today, we are going to focus on your posture. By becoming aware of your posture gives you a chance to quickly be mindful.

Mindful Posture

– Several times during the day, bring your focus to your posture regardless if you are standing or sitting.

-Take a deep mindful breath as you straighten your spine and move your neck and head into a straight line as if their is a string above you pulling you straight.

– Notice any tension in your shoulders allowing them to relax and square with your spine.

– Take another deep, mindful breath and then proceed with the day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 10: Smile Exercise

Smiling can change our brain, through this powerful feedback loop. Every day your brain keeps track of your smiles. It knows how often you’ve smiled and which overall emotional state you are in.

On average, children smile over 400 times a day. Whilst happy adults still smile 40-50 times a day, the average, however, is only about 20 times.

So, our mindful focus today is to SMILE a lot!

Smile

– Be mindful of your smiles today.

⁃ Were your smiles self-motivated or due to a reaction from seeing others smile.

– Notice how your body feels when you smile.

⁃ Does your mental state change, even just for a moment?

– Does smiling get easier as the day goes on?

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 9: Face Massage Exercise

Massage and the power of touch is naturally relaxing and is a way to reduce these stress hormones. Maria Hernandez-Reid is a researcher at the Touch Research Institute. She says that the lowering of stress hormones not only reduces the feelings of anxiety but also supports a healthier immune system.

Today we will use a simple Cat Whiskers Facial Massage to bring our focus back.

Before you begin:

– Ensure that hands have been washed well.

– Play gentle meditation music in the background.

– Sit or lay down comfortably.

– Take some deep mindful breaths to kick start the relaxation

Cat’s Whiskers Massage

– Use your three middle fingers of each hand and make a W.

– Place the fingers on either side of your mouth, applying gentle pressure.

– Gently sweep your fingers across the face with gentle pressure as if you were drawing cat’s whiskers.

⁃ Notice how your face feels against your fingers.

⁃ Notice how your fingers feel against your face.

⁃ Recognise any emotions or feelings you are having.

– Repeat the sequence as many times as desired.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.