Quick Mindfulness Strategies for Dealing with Anxiety and Stress- Part 4 Everyday Activity Mindfulness

Getting your day off to a great, mindful start is important for a mindfully successful day.

Many times when I speak to people about practicing mindfulness, they say they “just don’t have time”. That seems even more so during this pandemic for Key Workers. While part of the country went into lockdown, schools around the world continued to care, teach and support the children and families with child care in school, sorting food deliveries, creating and teaching online lessons, creating home learning packs, answering emails from parents and children, advising parents on approaches to take, speaking to children and families on the phone, safeguarding the most vulnerable and caring for their on children and families, their schooling and health and more. We have had to learn, very quickly, how to do new things with incomplete systems at the drop of a hat. While some have been bored, most educators have been anything but bored.

So, time has been at a premium.

Actually, people who practice mindfulness express that they actually gain time over the day the more mindful they are during the day. The reduction of stress, the reduction of energy and time spent on the past/future thoughts and increased periods of calmness allows for more effective time management.

We need to consider how we can bring mindfulness into our morning routines that don’t require extra time or divert us from our normal routines.

Top Morning Mindfulness Tips:

Brushing Teeth

It is simple really. It is about being in the present moment from the preparation of your toothbrush to rinsing your mouth. Here are some prompts to be mindful of while you are going about this everyday task.

– How does your tooth brush feel in your hand? How does it weigh in your hand? Is the grip smooth or rough?
– How does the balance change when you put the toothpaste on the brush?
– Smell the toothpaste. What does it smell like?
– Begin brushing your teeth. How do the bristles feel against your teeth? Your tongue? Your cheek and gums?
– Notice the foaming of the toothpaste in our mouth and how it feels.
– Once finished, how does your tongue feel against your freshly brushed teeth? Can you still smell or taste the toothpaste? How you you feel now that your teeth are brushed?

Shower Meditation

Many people spend their time in the shower thinking about the day ahead. Instead, use this as a mindful time to become present in the moment.

Enter the shower with mindful intention.

-Take a few deep, mindful breaths as the steam begins to rise around your body.

– Allow the warm water to fall against your skin, paying attention to how the water feels on each part of your body, similar to a body scan.

– Then lather up your cloth, sponge or body scrubber and pay attention to the smell of the soap and the feel of the bubbles.

– Take time to notice the feel of the soap against your skin as you slowly clean your body.

– Finally, pay attention to the feel of water and soap you rinse off, paying attention to the sense of well being and warmth of the moment.

Water Meditation

– Pour yourself a glass of plain water. (It can have ice.)

– Sit down with your water and allow yourself to be aware of drinking the water.

– Take a sip. Allow the sip to linger in the mouth. Notice the temperature of the liquid against your tongue, cheeks, gums and palate. What can you taste? Is there a sweetness, bitterness, acidic or even slightly salty taste?

– Notice the sensations of the water being swallowed and flowing down your throat and into your stomach.

– Continue to be mindful of each sip; allowing yourself to be in the very present moment of drinking your water.

Drink at least three glasses of water like this today.

Top Tip

Use what might seem like everyday mundane activities to be present. Don’t allow your mind to wander. Be in this very moment and enjoy the sensations of activity. Allow yourself to be aware.

Quick Mindfulness Strategies for Dealing with Anxiety and Stress- Part 3 Hand Washing Meditation

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. We are going to do it while taking part in what the medical profession says is the #1 infection control method, washing your hands. However, we will do it mindfully.

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.

Quick Mindfulness Strategies for Dealing with Anxiety and Stress- Part 2 Mindful Object

Recently, our days seem to be filled with thoughts flitting between lamenting what has happened in the past to what may happen in the future. Our lives have been turned upside down both at work and at home. The endless decisions and changes are putting us at constant high alert and anxiety.

Mindfulness is returning your attention to this present moment; not worrying about the future and not lamenting the past, just appreciating this very moment and appreciating the breath.

We need to give ourselves a reminder and can do this through the Mindful Object Meditation.

Mindful Object Meditation

Once you are dressed for the day, choose an object you are wearing or keeping in a pocket to be your mindful object. It can be a ring, your id badge, necklace, tie, shoes, your watch, a button on your shirt, an item in your pocket, etc. It doesn’t matter what it is as long as it is something you will see several times.

During the day, at any point you notice your mindful object, touch it, take 3 *deep mindful breaths paying attention to the air flowing in and out your body.

*Deep Mindful Breath- Inhale for a count of 5, hold for a count of 1 and exhale for a count of 8.

This simple meditation takes only seconds but it gives mindful focus for those few seconds and calms the mind so that you can be the best person possible.

Quick Mindfulness Strategies for Dealing with Anxiety and Stress- Part 1 Shoulder Relaxation

I woke up early this morning. It really was too early. I had an odd night with odd dreams and awoke in an equally odd world.

Being a Headteacher of a primary school during a pandemic has been the hardest thing I have had to do in my 12 years doing the job. I am not alone in this statement. Educators around the world have been thrust into the unknown without a parachute and have had to adapt and learn to fly. The mental health and well being of school staff have been pushed to breaking point.

To be honest, most of society is at breaking point. We are angry, tired and fed up. We see this manifesting in the ways that society as a whole has begun to behave and react which, in turn, puts us in more danger.

It is during these challenging times that I realise how important mindfulness is in my life. The little mindfulness strategies have been the best as I have been dealing with the anxiety over a pandemic and keeping children, families, staff and my own family safe. So, I thought I would share some Quick Mindfulness Strategies for Dealing with Anxiety and Stress.

Developing your own mindfulness will be good for your health and well-being and will support the health and well-being of your children.

Mindfulness is an integrative, mind-body based approach that helps people change the way they think and feel about their experiences, especially stressful experiences.

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. During the day, take a moment, without judgement, to relax your 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.

Top Tip: If you think you may forget to practice this strategy, set five gentle sounding alarms on your phone for the day as a reminder to give yourself a time out.

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.

Blog at WordPress.com.

Up ↑