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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A Teacher’s Mindfulness- A New Year Begins Part 1 Shoulder Relaxation

imageEducation has an odd calendar.  When we talk about a “new year”, champagne, confetti and the lingering sounds of “Auld Lang Syne” are not echoing through the corridors. Instead, a “new year” means a classroom of new faces, coffee and the smell of dry erase markers. It is also a time of excitement and hope with additional stress and anxiety.

With only days left of the summer holidays instead of weeks, the signs  are already appearing.  Teachers waking up earlier, planning spread out across the dinning room table and worried looks appearing across faces.

But, this year will be different! Developing your own mindfulness will be good for your health and well-being and will support the health and well-being of your children.

Over the next few weeks, I will share some simple mindfulness strategies YOU can use in order to get your new year off to a mindful start.

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.

 

#21DaysOfSummerMindfulness Challenge- Day 17 – Developing Mindfulness in Children

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Mindfulness is an integrative, mind-body based approach that helps people change the way they think and feel about their experiences, especially stressful experiences. Giving children this life skill when they are young supports their over all social and emotional development.

Many of us hold stress in our shoulders. It is like a primitive form of contracting our muscles to spring into the fight or flight mode.

Today’s challenge is to get your child to recognise the tension that builds up in their bodies, particularly in the shoulders. When they relax their shoulders and accept the the feeling of restfulness that accompanies they become more relaxed and mindful.

Shoulder Relaxation (How to explain it to your child.)

– 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.

Don’t forget to share your child’s #mindfulmoment and successes in the comments, on Twitter @Ed_Tmprince or on Facebook at Education’s Voice – Mindfulness ( https://www.facebook.com/educationsvoice/ ).