#MindfulMayChallenge: Week 4 – Mindful Touch

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!

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#MindfulMayChallenge: Week 1-Mindful Object

Week 1: 30th April-6th May 2018
Mindful Object– Take time each day to notice something specific about an everyday object.

Before you begin:
This is the first week of the #MindfulMayChallenge. If you are doing this as a whole class or school, take a few minutes to explain what the challenge is about: Developing mindfulness through noticing and observing the world around you in a way that allows you to find calmness in being present.
Explain or remind the children that mindfulness is a life skill that allows us to take control of our emotions rather than our emotions taking control of us.

Now we can get started!

This week, each day we will observe the details of the objects around us; man made and natural environment. We will take the time to note the smaller details of objects. We will spend a Mindful Moment enjoying the awe of the little things that make up the bigger picture.

1. Take a few deep, mindful breaths before you begin.
2. Choose any object from within your immediate environment and focus on it for a minute or two.
3. Don’t do anything except notice the thing you are looking at; relax into watching for as long as your concentration allows.
4. Really take the time to see the object.
5. Allow yourself to visually explore every detail and allow yourself to be waddle in its presence.
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: Mindful Object Meditation 

Using objects as the focus of mindful meditations allow us to root ourselves in the present moment.

If the week has been successful, on the last day try the Mindful Object Meditation. This will take not take any more time, but will be spread out often through the day . Details on how to do a Mindful Object Meditation can be be found here: https://educationsvoice.wordpress.com/2016/08/27/a-teachers-mindfulness-a-new-year-begins-part-2-mindful-object-meditation/

NOTE: This May be difficult for children younger than 8-9 years old.

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!

 

 

Mindful Reflection – A 2018 Mindful New Year’s Resolution

I will admit, I am not a fan of New Year Resolutions. Honestly, I don’t think most people are fans. However, year in and year out we make resolutions, break resolutions and then make them again.

What is a resolution? It is something which a person resolves to change- an undesired trait or behaviour-to accomplish a personal goal or otherwise improve their life.

Last year I decided to look at resolutions differently and make some that allowed me to develop more deeply my mindful practice, thus improving my life. You can read last year’s resolutions here. If you read yesterday’s 2017 reflection here, than you know those simple resolutions have now become my new Mindful Precepts, rules to live by.

I have another confession, my 2018 resolution was decided over a month ago by a kind and thoughtful person whom gave me an amazingly appropriate gift. She gave me a little book called A Sentence a Day Journal. The blurb for the book says, “Put pen to paper everyday to capture unique insights into your life.”

Wow! Amazing right? This is a gift of Mindful Reflection. To take a moment each day to mindfully reflect on one single aspect of your day and allow yourself to be in that moment and allow yourself to solidify it in a few words allows you to take ownership of that moment,the epitome of Mindfulness. When you are reflective, you create a space for yourself that allows you to begin to notice your own internal experiences. It allows you to stay connected to your own passions in life.

My book has 366 different questions which I will use daily for 3 years allowing myself to Mindfully Reflect on my day. But, you don’t need a book or questions to make your own 2018 Mindful Reflection Book.

How to Create Your Mindful Reflection Book:

You will need:
– A small notebook that can hold at least 365/6 sentences!
– A pen
– 2- 5 minutes of time daily

At the end of each day, take a few minutes to mindfully reflect on one or two GOOD things that have happened to you that day. Some days will be easier than others. But, the key is pressing yourself to reflect on the good in each day and OWNING it by writing it down.

Allow yourself to waddle in the gratitude of that moment that has occurred, that it has enhanced your life that day. The more you identify the positives in life, the more positives occur. An attitude of positivity grows positivity (in the same way an attitude of negativity grows negativity).

Write down at least one sentence to celebrate that GOOD moment of your day (date it as well). Then, at least once a month, go back and read all the good things that have happened in your life. Allow yourself to appreciate those times.

By allowing ourselves to Mindfully Reflect daily on positive aspects in our lives, we can begin to improve the quality of our thoughts, reactions and intentions.

#MindfulReflection

Note: You can begin Mindful Reflection at any time of the year. The key is to do it over a long period of time to develop a habit of positivity and gratitude that can improve your quality of life.

2017 Education’s Voice – Top 10 Mindfulness Posts

It is at this time of the year that we can sit back and reflect on the year gone. For me, there have been many highs and a few lows. However, the one constant in my life has been this blog. Sharing mindfulness with others is always one that gives me peace and joy. This year I wrote 30 new posts. So, with excitement, I have looked over the data and can happily reveal the Top 10 Blog Posts of 2017.

#10– 100 Ideas for Primary Teachers: Mindfulness in the Classroom (the book): This Post is a bucket list ticker for me. It is about my book published by Bloomsbury, where it can be bought and a definite high point of 2017.

#9– Mindfulness in the Classroom- Using Play Dough Part 1: Play Dough has been known for its therapeutic properties. The squishing and pounding, pinching and moulding provides a Kinesthetic/ kinaesthetic learning opportunity that can be used to enhance the development of mindfulness. This post gives you a simple recipe, how to do a Play Dough Meditation and how to make a mandala with Play Dough.

#8– Teacher and Leader Mindfulness – Christmas Mindfulness: Christmas is a stressful time of the year for most people. Add 30+ Christmas happy children, several Christmas performances and Christmas parties on top of the normal day to day life of a teacher, and the Christmas time stress doubles. This post outlines four weekly challenges for Christmas to help calm the anxiety and stress of the season.

#7– Teacher and Leader Mindfulness- A Mindful Ofsted- Top 5 Tips: This Post outlines how we can prepare before hand for a more mindful way that allows us to show our schools at their best.

#6– Mindfulness in the Classroom- Colour Meditation: Refocusing without judgement is a positive mindful activity that allows children to take a breather, allow a moment to step back from the work and then continue in a mindful way that allows for maximum progress. This simple Colour Meditation allows for quick refocusing in the Classroom.

#5– Mindfulness in the Classroom- Mindful Assemblies: when developing mindfulness in a school, it is important that it becomes part and parcel of school life, this includes Assemblies. This post is filled with whole school mindfulness strategies to keep a school mindful.

#4– Teacher and Leader Mindfulness – Holiday Mindfulness To Do List: Holidays/Vacations are important times (and much needed) for educators. There is no debate regarding the stress caused by working in schools. So, Taking holidays seriously as a time to recover and refresh is important. This To Do List helps get us back on the right track.

#3– Mindfulness in the Classroom – Top Test Taking Tips: National testing is a part of education systems across the world. Every year, millions of children (and adults) sit down for timed, standardised tests. The anxiety levels hit an all time high. For some people, this adrenaline rush helps them. However, for many more, this stress doesn’t allow them to be at their best. These mindful tips can help make a difference and allow children to shine.

#2– Mindfulness in the Classroom-Using Play Dough Part 2: who doesn’t like Play Dough? You can mash it, hit it, squish it and roll it. In this post, we look at how to use it as part of mindfulness development by making worry stones, finger labyrinths and stone towers.

#1 – Top Tips – Mindfulness and Tinnitus: This Post hit a need beyond just those in education. Tinnitus is a scared and annoying condition. There is no cure. Thus, those that suffer from Tinnitus have to learn to live with it and mindfulness is one way.

This is a fantastic and diverse list that I am proud of.

A special thanks go to family, friends and followers for indulging me and allowing me to share. I wish you and yours an amazing and mindful 2018!