Mindful Refocus

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There can sometimes be a misconception about mindfulness. Some people believe that mindfulness is a way of escaping from stress or a way of keeping stress away from you. This is untrue.

Mindfulness will not become some magical shield from stress in your life. No matter how little stress we may have in our lives, our brains will always perceive the most stressful event, no matter how small, as being extremely stressful. Mindfulness gives you the tools to deal with the stress of life.

The key to mindfulness is not getting rid of stress, it is learning how to react to stress.

Even with the best will in the world, our lives get taken over by life. We begin the morning with good intentions; we meditate, we take mindful moments while we brush our teeth and make our tea. But, as our day gets into full swing, our old habits set in and our reptilian brains take over. We react without thought or purpose. Our cortisol levels rise and rise until we are an exhausted heap of human mess.

So, what can you do about that?

Mindful Refocus

Mindful Refocus allows you to return your awareness to the present moment. In order to give myself a frequent reminder, I choose a mindful object.

Once you are dressed for the day, choose an object you are wearing to be your mindful object. It can be a ring, your id badge, necklace, tie, shoes, your watch, a button on your shirt, 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, and complete a Mindful Refocus.

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.

Mindful Refocus Activities:

1- Deep Breathing– Take three, deep mindful breaths paying attention to the air flowing in and out your body.

2- Sound Meditation– Close your eyes for a moment, stop and listen to the sounds around you. Focus on the pitch, vibration through your body or distance of the sound.

3- Colour Meditation– Choose a colour that you will decide to notice. Take a deep breath and notice five things with that colour.

4- Shoulder Relaxation– Breath deeply and, on the exhale, allow your shoulders to drop towards the floor as if someone is pressing them downward. Repeat a few times, noticing how your body feels as your shoulders relax.

5- Count Backwards– Take a deep breath and count backwards from 60. Concentrate just on the counting, allowing your body to relax more with each number.

Always remember that mindfulness is not about getting rid stress but how we react to the stress.

Find more mindfulness strategies for children and adults here: www.educationsvoice.wordpress.com or for more ideas for teachers, 100 Ideas for Primary Teachers: Mindfulness In The Classroom published by Bloomsbury. More information can be found here.

 

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Mindfulness in the Classroom Guest Blog – Colour Meditation

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Guest Blogger Gill Hancock – International School Teacher

Never underestimate the power of colour, it can capture memories, places, moments as well as word and pictures. But how do young children view colour? Colours, together with shapes can help encourage children to define and organize the diverse world around them. What about all those colours yet to be given a name? It’s a mindful practice to look carefully at colours and really see them.

Setting my Year 1 class a challenge, I wanted them to take a moment to really appreciate the colours around them. They each chose a colour and when it was time to play outside, they sat for a minute, observing the hustle and bustle of playground games, thinking about the colour of their choice. They then explored the space around them, thinking about objects and people wearing that colour.

Upon returning to class, I asked what they had seen. Each child had a contribution to make :
Soft yellow sand grains, purple crinkly leaves, a turquoise coat, bright purple buttons, a light blue sky, a golden wool hat. The observations were enlightening, I congratulated them for being in the present moment, challenging themselves to observe and then describe the array of colours around them.

How colourful is our world……

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About the Author:  Gill Hancock is a KS1 practitioner, working in an International school. With 20 years experience of KS1, KS2 and KS3 students, Gill firmly believes in the practice of mindfulness to empower students to think about the present moment in the ever increasing pace of modern life.

Follow Gill on Twitter @GillHanock

Find out about Colour Meditation at Mindfulness in the Classroom- Colour Meditation or Other mindfulness ideas in the book by Tammie Prince, 100 Ideas for Primary Teachers: Mindfulness in the Classroom published by Bloomsbury.

A Teacher’s Mindfulness- Colour Meditation

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On my drive to or from work, I can find myself drifting off to the dealings of the day or the things I will need tomorrow. I replay conversations or have conversations that may happen in the future. Before you know it, I can’t remember the drive at all! Not only can this be dangerous, it can make me feel upset and unsettled intensifying the stress you are under.

Has this happened to you? More than likely, yes!

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.

One way to remain focused on your drive is to give yourself a mindful task that allows you to be in the moment of driving home. (This can also be done even if you take the train, bus or even walk to work.)

The Colour Meditation is one way to keep focused.

Colour Meditation

– Choose a colour and decide to notice that colour during your travel time. Take the time to notice the objects and people wearing that colour. (I like to choose colours that I think will be more difficult to come across as it does make me really stay focused in the moment.)

– Have you 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!)

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

With this mindful task, you may find that the world becomes more colourful.

#MonthOfMindfulness Challenge Day 27 – Developing Mindfulness One Day at a Time

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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 refocus 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!)

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .