Teacher & Leader Mindfulness- Autumn Meditation

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Stop! Take a deep breathe and look! Autumn seems to be firmly here.

The air has a new crispness, the trees are undressing themselves as the technicolor leaves whip around and fall to the ground as the wind blows around you. There is a new earthy scent. Autumn is here.

When did that happen? For those that work in schools, this time is filled with the fast pace of settling into a new school year, Parents’ Evenings, data analysis, resource making and more. We juggle our days either like novices or pros and it all depends upon the day or moment.

Stop! Take a deep breathe! Autumn is here!

Take five minutes now to take part in this lovely Autumn Mediation to help you relax and find peace within your Mindfulness practice.

Autumn Meditation

For this mediation, you will need a fallen Autumn leaf.

Find a space where you can have five uninterrupted minutes. Maybe it is in your back garden, in a local park, or a walk through some woodlands. It may even be that you collect a leaf while out and about and complete the meditation within the comfort of your home. It really doesn’t matter as long as you have your leaf.

– Pick up the leaf and lay it in your hands.
– Notice the colours, the different in shades of colours and fading of one colour to another colour.
– Notice the veins in the leaf, the main stem, the edges of the leaf.
– Feel the leaf. Run your fingers over the top and bottom; along the edges. Notice the differences. Rub it against your face or over the top of your hand. Use nerve endings that normally are not used to feel objects. Notice the difference.
– Smell the leaf. Note the scent. Inhale deeply and notice the memories it may bring up.

Close your eyes and take a minute to breathe deeply and allow yourself to be in awe and wonder of the moment you have had with the leaf.

Proceed with a new found calmness and appreciation.

Happy Autumn!

 

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100 Ideas for Primary Teachers: Mindfulness in the Classroom

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This week is the release of my book, 100 Ideas for Primary Teachers: Mindfulness in the Classroom, published by Bloomsbury. On the 19th October 2017, copies will hit the letterboxes of everyone who pre-ordered and the next step of my journey in supporting Mindfulness development in schools will begin.

The idea regarding the development of Mindfulness in the Classroom was not born out of the desire to write a book. It grew out of a frustration regarding a lack of mental health support for children and staff. My own research and development of Mindfulness in myself has grown from those first small steps to this blog, www.educationsvoice.wordpress.com, promotion of mental health on Twitter ( @Ed_Tmprince ), Facebook page ( https://www.facebook.com/educationsvoice/ ) and now the book.

The foundation of the book is to integrate Mindfulness as part of the school day, taking into account the needs of the class and aiming to develop positive mental health skills for ALL children in the class, including ADHD and autism spectrum disorders. Also, a key priority of this book (as has been with the blog) is that the strategies cost no to little money to implement and that it compliments the blog.

Initial reviews have been extremely positive.

“Full of practical activities, there is something for everyone here – even the sceptic. With clear links to different curriculum areas, mindful practice can easily be embedded using the ideas in this book. A great starters’ guide to mindfulness.” –  Aidan Severs, Member of Primary School Senior Leadership Team, @theboycanteach

“This is a fantastic resource for anyone wanting to weave mindfulness into the fabric of their primary classroom and practice. Full of practical, ready-to-go ideas, and so simple to use, it’s a must-read for the mindful teacher.” –  Sam Collins, Teacher and Founder of Schoolwell, @samschoolstuff

“The ideas and suggestions in this book are easy for any teacher to use and adapt, regardless of how long they have been practicing mindfulness. We thoroughly enjoy the variety of activities and use them both in whole school and class mindfulness sessions. A wonderful resource that should be part of every classroom.” –  Ellen Glynn, Mindfulness Coordinator

You can order the book now in most countries. Here are some links:

Bloomsbury (UK)- https://www.bloomsbury.com/uk/100-ideas-for-primary-teachers-mindfulness-in-the-classroom-9781472944955/

Amazon (UK)- https://www.amazon.co.uk/100-Ideas-Primary-Teachers-Mindfulness/dp/147294495X/ref=sr_1_1?s=books&ie=UTF8&qid=1507960609&sr=1-1&keywords=tammie+prince

Amazon (USA)- https://www.amazon.com/100-Ideas-Primary-Teachers-Mindfulness/dp/147294495X/ref=sr_1_1?ie=UTF8&qid=1507960662&sr=8-1&keywords=tammie+prince

Fishpond (Australia)- https://www.fishpond.com.au/Books/100-Ideas-for-Primary-Teachers-Tammie-Prince/9781472944955

Book Depository (worldwide)- https://www.bookdepository.com/100-Ideas-for-Primary-Teachers-Mindfulness-Classroom-Tammie-Prince/9781472944955

Get your book today and let me know what you think!

Inhale… Exhale… And begin!

Mindfulness In the Classroom – Mindful Language

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The highly respected psychiatrist, John H Reitman, once said that, “It takes an average person almost twice as long to understand a sentence that uses a negative approach than it does to understand a positive sentence”.

Everyday since most of us were about two years old we have spoken a countless number of words. It doesn’t matter which language we have spoken. Just the fact that we use words to convey our needs, wants, desires and emotions.

As a young child my parents taught me the saying, “Sticks and stones may break my bones but words will never hurt me.” However, far too quickly, I learned that words could be even more powerful than sticks and stones and that words could hurt the deep psyche that can leave lasting scars. Those lasting scars lead to powerful emotions for most of our lives.

As educators, we need to be even more mindful of our words and consider what we are saying and why we are saying.

Negative vs Positive

Negative language often:
* tells the person what cannot be done.
*  has a subtle tone of blame.
*  includes words like can’t, won’t, unable to, not to or don’t.
* emphasises the negative behaviour over the desired positive behaviour.
* does not stress positive actions that would be appropriate, or positive consequences.
* Is ambiguous and doesn’t explain what you want them to do. “Don’t spill your drink! ” (How does a child not spill a drink?)

Positive language often:
* tells the person what can be done.
* suggests alternatives and choices available to the person.
* sounds helpful and encouraging rather than chastising.
* stresses positive actions and positive consequences that can be anticipated.

Examples of Positive Mindful Language choices:

– ” Mary is making right choices.”
– “Remember Mary, we make the right choice.”
– “You have two choices.” ( Then give two positive choices which you are willing to compromise on to get the desired behaviour. It allows a child to feel in control but in a safe range.)
– “I wonder why Mary has hit John.”
– “I like it when Mary sits in her place when she comes into class.”
– “Mary, shut the door quietly.”
– “I can tell you are not happy right now. You are breathing fast, your face is red and you have tears in your eyes. Take some deep breaths with me.”
– Give a child time to calm down with other mindful strategies and then discuss what has happened and LISTEN to what they have to say. Ask guiding questions and repeat your appreciation for how it made them feel and refer to how it has made you feel.
– When having lengthier conversations with a child about their behaviour, end with restating what they did well.
– In the Classroom, end the day on a high note by giving a minute to everyone reflecting on what one positive thing happened that day. Let that be their “exit ticket” at home time.

It is also important for you to encourage kindness and positivity in the words the children use to speak to you and others. Give some time to practice HOW we say things, how we use our words and explore how that makes us feel.

At the end of the day, we must remember that positive language leads to positive self-esteem. If a person has positive self-esteem, than they are likely to have a more even temperament and a healthy balance of the stress hormone, cortisol. Negative self-esteem keeps a person at a heightened stress point with high levels of cortisol which keeps them in the constant moment of fight, flight or freeze.

How positive is your language? Challenge your class and yourself this week, change one thing you say in a negative way and make it a powerful positive phrase. Let the child’s actions speak for themselves.

Note: In addition to positive language, one must also consider the importance of body language. (To be outlined in another post shortly.)

A Teacher’s Mindfulness – Mindful Daydreaming

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You may be thinking, ‘How can daydreaming be mindful?’. It doesn’t necessarily fit what we know about daydreaming.

What is daydreaming anyway? It is the state of consciousness that happens when our brain triggers a thought process that is not anchored in the immediate surroundings. It is usually pleasurable and takes us to a place that allows us to relax and be happy. On average, a daydream lasts only 14 seconds!

As children in school, we were likely told to “stop daydreaming” and it was seen as a waste of valuable school time. Along with other natural reflexes like sighing, we have tended to suppress a natural mindful strategy that helps us to relax.

We can make Mindful Daydreaming a part of our mindfulness practise by making the daydreams the object of the mindful focus.

When we are mindful of our daydreams, we are able to:

– Receive feedback on our own conscious or unconscious well- being. Our spontaneous daydreams can help us to know whether we are more positive or negative in the moment, depending on the emotions evoked by the daydream.
– Manipulate our thoughts allowing us to engage with our emotions without physical risk.
– Take a mini- holiday allowing us to explore places that bring us peace and relaxation. This may be a particular landscape, activity or alternative reality.

If we mindfully daydream, we are bringing focus, formality and purpose. Treat these daydreams as a meditation.
– Find a quiet place and sit or lie in a comfortable position where you will not be disturbed.
– You may want to set a timer to give a definite time to this meditation or you can use this as a bedtime meditation to fall into a peaceful sleep.
– Play soft meditation music and take deep, mindful breaths.
– Allow your mind to roam without any specific purpose.
– As the thoughts come through, pay attention to them but do not judge. Just note them and allow them to flow.

So, why not try it right now! Take a deep, mindful breath, close your eyes and allow yourself to take part in a daydream. Relax and let yourself drift off for a few moments. It is good for your health!

Holiday Mindfulness To Do List

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Anyone who works in a school knows the full out relief of a long summer break. Day in and day out the strain of the overwhelming responsibility weighs on the shoulders of each person. Some loads are heavier than others but they all put a relentless stress during school time.

Most of us know all about this before we even enter the profession. We are warned and told the horror stories. However, over the years the stresses of continued curriculum changes, societal changes and ever increasing expectation and accountability puts our health and well-being at risk.

So, it is very important that we take the time during to summer break to look after ourselves and start developing habits that will support us through the rest of the year.

Summer Mindfulness To Do List

1- Gratitude– In the hustle and bustle of the school year, we can sometimes forget to bask in the success that have been achieved. Take some time to write out all the wonderful things you can think have happened this last year.

2- Meditations– Meditating is a habit. When forming a new habit you must:
* Set a Reminder– the trigger that initiates the behaviour. I suggest an alarm on your phone early in the day (after you know you will be awake but before you would go out for the day) that goes off daily.
* Make a Routine– when the alarm goes off stop whatever you are doing and begin your meditation. An overview of meditations can be found here.
* Reward– Once you have finished your meditation, smile and give yourself a mental pat on the back as you recognise how you are feeling in those first moments following the meditation.

A number of guided meditations can be found here:  https://tinyurl.com/EducationsVoiceMeditations

3- Mindful Walks– We all know that walks can clear the cobwebs and make use feel better. This holiday, when you take the walks, focus on one aspect of the walk. For example, decide on a colour you want to notice. As you walk, look for that colour. When you see it, use it as a reminder to take a deep mindful breath and focus on the object with the colour and the characteristics of that object. If other thoughts, like work, come to mind, allow them to float past you like a cloud and not allow yourself to wallow in the thought.

4- Learn Something New– Studies suggest that adult learning has a positive impact on self-esteem and self-efficacy when the learning provided meets the needs of the learner, and when the learner is at a stage in their life when they are ready and receptive to benefit from it. So, basically, if we learn something we want to learn and not because we have to learn it, the positive benefits support our well-being. What will you learn to do this holiday? Knitting, crocheting, making tissue flowers, baking?

5- #RAK – Pledge to do one Random Act of Kindness each day. It doesn’t need to be big. It could be to allow a car to go ahead of you in a traffic jam or it could be paying for the person behind you at the coffee shop. Maybe it is to give a lonely looking person a sincere smile or leaving little positive notes in high traffic areas a rays of sunshine for other people.

During this break, make your well-being a priority. No one can do it for you. YOU have to do it!

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.