Mindfulness in the Classroom- Top Mindfulness Tips for Supply/Substitute Teachers

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Being a supply/substitute teacher is not an easy gig. Many times you are walking into an unknown classroom filled with children that may find Ann known teacher distressing or a license to test the behaviour waters. A supply/substitute teacher needs to have a tool kit of quick and easy ways to support calm across the classroom. Many mindfulness activities can do just that!

Here are my Top Mindfulness Tips for Supply/Substitute Teachers:

1- BREATHE! Within the first few minutes, teach the children how to do Deep Mindful Breathing. Start off by explaining you are teaching them how they can trick their brain to believe they are calm. Explain the science of this technique. The strategy can be found here.
(You could even tell them it is a secret trick and show them one of the themed Breathing strategies.)

2- MEDITATION MUSIC Have a USB drive that you have downloaded a significant number of meditation songs or, better yet, download a 3-4 hour meditation music compilation from YouTube. Keep the music handy to play in the background while children are doing independent work. It will help to keep a sense of calm. More about this strategy can be found here.

3- MINDFUL DOODLING  Children are usually told NOT to doodle. Explain to them that this Doodling is special and will help them to remember what they have been taught today (relaxes the mind to allow the learning make connections in the brain. Play the meditation music in the background. The strategy is explained here.

4- MINDFUL LISTENING Explain to the children that the Headteacher/Principal has a special mission for them today. When they hear a special bell ring, they are to stop, close their eyes and just silently listen to all the things they can hear inside and outside the classroom. Then when you say stop, they are to quietly write the sounds down and go back to work. At the end of the day, all the lists are collected and given to the Headteacher/Principal. (You must give to the Headteacher/Principal as the children WILL as them!) You can find a special bell here.

5- GRATITUDE Throughout the day, get the children to stop, take three mindful breaths and silently write one thing they are thankful for on their special GRATITUDE LIST. By the end of the day, the list will be long and filled with happy thoughts. Send it home with the children to share with their parents. More information on Mindful Gratitude can be found here.

Sometimes it is the simple things that have the greatest impact.

Mindfulness for Children- Top Mindful Sleep Tips For Parents

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A common concern for parents is the lack of their child’s ability to fall asleep and/or stay asleep. According to research by the National Sleep Foundation, sleep deprivation  in children results in:

  • Poor concentration leading to a fall in academic performance.
  • Chronically sleep-deprived teenagers become more impulsive leading to risk-taking behaviours.
  • Sleeping problems increase the risk of disorders such as depression and attention deficit hyperactivity disorder (ADHD).
  • Children start getting negative feelings which may lead to depression.

How Much Sleep Does a Child Need?

National-Sleep-Foundation-recommendations

A study showed that an increase in sleep time by approximately 30 minutes every night for 5 nights had an immediate impact on emotional ability and restless-impulsive behaviors of children in school. (1)

With this in mind, how can you, as a parent, support your child in getting the right amount of sleep each night?

Top Sleep Tips 

  • Bed Time:  Have a set bed time or wind-down time to bed time. Set patterns trigger the habit of sleep.
  • Mindful Breathing:  The breathing changes energy from tension to relaxation. It does this by turning off our sympathetic nervous system that produces stress hormones. This then turns on our parasympathetic nervous system, which turns off the stress hormone pump. So, deep breathing relaxes the body, decreases the heart rates lowers the blood pressure and creates the feeling of calmness.
    • Belly Breathing– Sit or lay comfortably. Place your hands on your belly and take a deep breath in for four counts, blowing up your belly like a balloon. Hold the breath for one count and then slowly exhale for five counts, deflating the balloon in your belly. Continue to do this for a few minutes until you see or feel calm and relaxed. (With young children, have them place their soft cuddly animal on their tummies to do this exercise.)
  • Mindful Gratitude– Once the child has relaxed with the mindful breathing, have them think of one thing they are thankful for or made them happy during the day. Have them imagine what it felt like, encouraging them to close their eyes and see it in their mind and smile.
  • Meditation Music:  Sometimes silence is worse than noise and can keep children awake. Playing soft meditation music can help children relax as they listen and drift off to sleep. (You can find several free options on my YouTube channel that can be found here.)
  • BEDTIME – GUIDED MEDITATIONS for Children:  Turn off the lights and play one of the following guided meditations (or find your own in my library of sleep meditations found here.)

If, after a period of time, this does not help your child drift off into a peaceful sleep and get the recommended sleep time, I suggest visiting your family doctor for support and advice.

(1) Gruber R, Cassoff J, Frenette S, Wiebe S, Carrier J. Impact of sleep extension and restriction on children’s emotional lability and impulsivity. Pediatrics. 2012 Nov;130(5):e1155-61. doi: 10.1542/peds.2012-0564. Epub 2012 Oct 15.

End the School Year with Mindful Gratitude

 

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I’m sitting here on a Sunday afternoon in the sunshine contemplating the last three weeks of the school year. There is so much to do. Reports have been finished but still need to be printed and signed, the end of year performance is in it’s last days of prep, school trips are being prepared along with the million of things to prepare for the new school year that begins in only two months time. Children are tired, staff are tired and parents are waiting anxiously for the “tag you’re it” hand over that will be coming shortly. We can get lost in the whirlwind of the last few days.

Thankfulness leads to increased well-being and, especially, positive moods by increasing our general happiness that is lasting. The residual effects of happiness stay with us, particularly if we are mindful of the happiness and choose to “waddle” in happiness.

Participating in Mindful Gratitude could be a great way to tackle the end of the year. Spending some time reflecting on the wonder of the year, the achievements, the changes and the time that has passed can offer a respite to the chaos the end of year brings.

Take a look through the Gratitude ideas that may be the perfect solution to celebrating the end of an exciting year.

Thankful Wall– Each day until the end of the year, give each child a post-it note and have the children write one thing they have been grateful for his year. It could be big like mastering multiplication or small like getting to be in the same class as their best friend. Watching the gratitude grow gives children a visual link to gratitude.

Gratitude/Thankful diary– Each child has their own diary that they write, draw or glue in things they are thankful for in their lives. In times of upset, they can look through their diaries to remind themselves of all the things that make them thankful.

Thank You cards or letters– Old school! But, it is a powerful tool allowing children a tangible outlet to show gratitude to the people who have made a difference in their lives!

Gratitude Video– Get the children to work in small groups to make a series of videos acting or telling everyone in a creative way the things they have been thankful for this past year as part of a “Welcome to Your New Class” video for the next year’s class.

ABC Gratitude Book– As a class or as small groups, create an ABC Gratitude book with each letter being something they are thankful for. Have the children illustrate and make into a book to share with younger children.

#WeekOfGratitude– This is a five day activity to help yourself and your children mindfully focus on the good things in life. It is all explained here: https://educationsvoice.wordpress.com/weekofgratitude-mindfulness-development/

Maybe you have a great idea! Share it with us in the comments below and help us all end the year being Mindfully Thankful. It will make us all feel good and focus on the important things in life.

Mindfulness in the Classroom- Calm Down Box

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Some children find it more difficult than others when being able to control their emotions. Sometimes they need some additional support in focusing themselves in using mindfulness strategies to calm down.

Calm Down Boxes help to encourage children to a more peaceful state when they are the most anxious by occupying them with tangible, mindful inducing objects. The boxes seem most effective for children with autism (or autistic tendencies), ADHD or Attachment Disorder.

These boxes should contain objects that appeal to the senses; look, touch, smell and sound.

The best boxes are ones that are tailored to the individual child and should have input into what are they have.

You will need:
– A box with a lid that is the size of a shoe box or smaller.
– A variety of sensory objects that the child can choose from. I suggest that they choose 5 different objects to begin with and then, slowly over time, allow them to add to their box later on.

Examples of objects:
– glitter bottle
– soft, squeeze ball
– harder, spiky ball
– stress ball
– play dough
– soft pipe cleaners
– sparkly pipe cleaners
– small, soft cuddly toy (I like to add a few drops of lavender oil.)
– textured cloth
– sea shell
– bendy straw
– small bean bag (add a few drops of lavender oil)
– tangle toy
– chew toy
– smooth river stones (worry stone)
– worry dolls
– stretchy toys
– small pin wheel
– small bottle of bubbles
– tissue paper
– photos of a favourite person or animal

 

How to use:

Encourage its use when the child begins to become anxious. As they are using the objects, encourage Deep Breathing to enhance the effects of the sensory objects and refrain from talking to them until they are visibly more calm and ready to put the box away.

Note: The objects should stay in the box when not being used to calm down.

Mindful Listening – Top Tips For Leaders

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During the day, whether you are the Headteacher, class teacher or office manager, you have many conversations. These conversations with children and adults range from fleeting to lengthy and form important parts of our lives.

Using Mindful Listening strategies can make those conversations more positive and productive. The strategies are not difficult; but, they may take some practice.

Mindful Listening Top Tips for Leaders

1- STOP! What people want from these conversations is to be listened to with full interest and intention. Take a deep breath, look them in the eye and LIsTEN to what they are saying. Don’t allow your mind to wonder and don’t start formulating a response before they finish talking. To them, what they have to say is extremely important and, many times, they don’t expect a full answer straight away and will usually appreciate the pause that will be required to formulate your response when they are finished talking.

2- CONTROL– Control your reactions. Notice your body’s response to what is being said, particularly if what is being said goes against your own feelings about the situation. Notice any rise in your own stress levels and take action immediately. Take deep steady breaths, relax your shoulders and continue to focus on what is being said.

3- NO PROMISES – Never make any promise you are not perfectly sure you can keep. Promises are an easy out of difficult conversations or situations. However, broken promises can destroy trust and make your life as a leader more difficult. What you can promise is that you will continue to listen to them, consider their opinion and make decisions based on what is best for the needs of the children. If you do make a promise, ensure that you follow through!

4- PROCESS– After conversations, allow yourself a moment to process what had been said between the people involved, make your plan of action and then allow the conversation to be put to bed. Obsessing over conversations will not do you or anyone else any good. It will not change what was said and steal time from your busy day. If you find yourself obsessing, take a Mindful Minute and then proceed.

Remember, that, as a leader, you will not make everyone happy with your decisions. However, they will respect those decisions if they know they have been listened to and given the time for consideration.

Take a deep breath, hold it and then exhale slowly. You can do this!

Mindfulness in the Classroom – Mindful Facial Massages

 

DesignThe development of mindfulness has, at its heart, the reduction of stress hormone levels. Teaching children a number of Mindfulness strategies allows children to find the ones that best meets their needs and successfully reduces their stress and anxiety.

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.

Here are some simple personal facial massages that children and adults can do to support their own mindfulness.

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

Chin Massage
– Use your index and middle finger of each hand.
– Begin at the top of your jaw near your ears on both sides at the same time and move in a small circular motion five times.
– Move your fingers down the jaw line and move then in a circular motion five times.
– Repeat the motions as you move down the jaw bone towards the chin.
– At the point of the chin, use one set of fingers and repeat the circular motion five times.
– Repeat the sequence as many times as desired.

Eyebrow Massage
– Use your thumb and index finger on each hand.
– Begin at the area between your eyebrows and softly pinch for a count of five.
– Move your fingers outwards over your eyebrows and, again, softly pinch for a count of fives.
– Repeat the motions as you move towards the temples.
– Repeat the sequence as many times as desired.

Ear Massage
– Use your entire hand and cup the top of each of your ears and gently squeeze for a count of five.
– Move down the ears, continuing to gently squeeze for a count of five.
– Finish by placing your thumbs in the dent behind the bottom of your ear lobe (where it joins your face) and apply gentle pressure for a count of five.
– Repeat the sequence as many times as desired.

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.
– Repeat the sequence as many times as desired.

You can use one massage or a combination of massages. Try out a variety of ways to find what best fits you and your class.
Top tip: Encourage deep, even mindful breathing during all of the massages and have them focus on the feel of their fingers against their skin.

If you like this, try Mindful Head Massage.

Mindfulness In the Classroom – Spread Positivity!

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Sometimes, despite our best efforts in teaching children (and adults) about mindfulness, using mindfulness strategies and being mindful, we forget about it in the times of greatest distress unless it is truly embedded in our minds. This is why I believe it is important to have visual reminders that support that subliminal message to take control of our emotions and believe in ourselves.

This post is a simple one. It is filled with pictures that I have created over the last year that can be copied, saved and made into printable posters for your classroom and across the school. All I ask is that there is some acknowledgement that it came from Education’s Voice. Otherwise, use as is appropriate for you and your school.

Please note, some pictures are more appropriate for staff than children and we MUST NOT forget the adults in our schools! They need reminders as well.