#MindfulFocusChallenge- Day 13: Hand Washing Exercise

Many psychologists believe that our emotions begin with a physical sensation, positive or negative. When we focus on positive sensations that are calming, we can emotionally become calm.

Today, our mindfulness practice will focus on positive physical sensations to mindfully be in the moment and anchor us in the present.

Washing Hands Meditation

When we wash our hands in warm water, it opens the blood vessels and tricks your brain out of a stressful state.

– When you go to wash your hands, be mindful of the sensation of the water and soap as your rub your palms, between your fingers and on top of your hands. Breath deeply allowing your breathing enhance the feel of water and soap.

– How does this moment feel?

– How is it making the rest of your body feel?

Repeat every time you wash your hands today.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

Advertisements

#MindfulFocusChallenge- Day 12: Shoulder Relaxation Exercise

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. The #mindfulmoment for today is to to take a moment, without judgement, to relax our 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.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 10: Smile Exercise

Smiling can change our brain, through this powerful feedback loop. Every day your brain keeps track of your smiles. It knows how often you’ve smiled and which overall emotional state you are in.

On average, children smile over 400 times a day. Whilst happy adults still smile 40-50 times a day, the average, however, is only about 20 times.

So, our mindful focus today is to SMILE a lot!

Smile

– Be mindful of your smiles today.

⁃ Were your smiles self-motivated or due to a reaction from seeing others smile.

– Notice how your body feels when you smile.

⁃ Does your mental state change, even just for a moment?

– Does smiling get easier as the day goes on?

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 9: Face Massage Exercise

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.

Today we will use a simple Cat Whiskers Facial Massage to bring our focus back.

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

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.

⁃ Notice how your face feels against your fingers.

⁃ Notice how your fingers feel against your face.

⁃ Recognise any emotions or feelings you are having.

– Repeat the sequence as many times as desired.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 4: The Smell Exercise


Our world is filled with an overwhelming number of sensory input. Today, we use our sense of smell to focus on ONE thing and consider our emotions during this Mindful Focus activity.

⁃ First, find a comfortable sitting or lying down position.

⁃ Choose a strong scent. It could be your perfume, coffee, an orange, spices, etc. The choices are endless.

⁃ Take two deep, Mindful breaths, play the music and close your eyes.

⁃ Now bring the scent to your nose and inhale deeply.

⁃ Pay attention to what that smell does to your nose or brain.

⁃ What feelings come to the surface?

⁃ Do you have any strong memories attached to the smell?

⁃ How does that make you feel?

⁃ End with a few deep mindful breaths and proceed with your day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

Mindfulness in The Classroom – Mindful Singing

image
Mindfulness is about allowing yourself to be in the moment. It is allowing yourself to accept this moment without judgement and wallow in the present.

When we are teaching children the important life skill of mindfulness, we should endeavour to show children that mindful moments are all around them and that, with a little consideration, can help them to relax and joy life more fully.

Something that we know brings joy to many people is the act of singing and, with it part of the curriculum, this is another way to bring mindfulness to the forefront in an integrated way.

Singing is made up of deep breaths and long exhales which is natural calming strategy. We also know that music itself can have meditative properties. Thus, with just a little tweaking, we can also develop a mindful technique that can calm and relax children while also bringing joy. Many people sing when they are happy. With the right songs, they can make you happy when you are sad.

How to do Mindful Singing:

– Begin by having children sit up comfortably with their hands in their laps. Then have them take three deep belly breaths bringing their attention to their breath.

– Explain to children that while they are singing to ensure nice, deep breaths are taken and focus on how the sound vibrates through their bodies as they sing. How does the sound feel in your mouth? Against your tongue? In your throat? In your chest? How does singing make you feel emotionally?

The key is to bring awareness to the moment of signing and bask in the joy of the sound without judgement.

Some mindful songs for children that reinforces mindfulness can be found here, http://www.youtube.com/playlist?list=PL76Tcrfnqwv4br4i_TG6Z9LlEp0L545tr , or here:

Sing as if no one is watching!

A Teacher’s Mindfulness- A New Year Begins Part 5 Meditation

image

There are three fundamental processes required for mindfulness to occur: forming intention, paying attention and adjusting your attitude (Shapiro, Carltion, Astin & Freedman, 2006). Mindfulness is a purposeful act and, the process of becoming mindful, can seem to be selfish in today’s society that deems multi-tasking to be what successful people do to be successful. This is particularly true for educators in as we juggling children, parents, other teachers and leaders and government expectations. Thus, we have people who can not calm their mind and recognise individual thoughts and feelings which leads to fight or flight reactions that are hard wired into our natural reflexes.

Daily meditations that are about 10 minutes in length on a morning can start a day in a calm, mindful mood that can support the day’s work.

How to set yourself up for a successful meditation?

– Find a quiet space where you won’t be interrupted for 15 minutes. I like using headsets to listen to meditations as it helps me block out other noises.
– Sit or lay down in a comfortable position.
– take a couple of deep, mindful breaths to begin to relax your mind and body.

Some meditations that get my day off to a good start:

Being Present- Day 1 of a 7 day series: https://youtu.be/bi1uioesDdo
For Gratitude- Day 2 of a 7 day series: https://youtu.be/S5BR75ySQOo
For Peace and Contentment- Day 3 of a 7 dauy series: https://youtu.be/eDQxQ8dhfug
Self-Acceptance- Day 4 of a 57 day series: https://youtu.be/g-BjFvbsYqs
Letting Go- Day 5 of a 7 day series: https://youtu.be/f97-gZncxGU
To End the Day- Day 6 of a 7 day series: https://youtu.be/tZAmfVKPBCA (NOT a morning meditation.)
For Inner strength – Day 7 of a 7 day series: https://youtu.be/78MPESZn-V4
Ocean Escape: https://youtu.be/ar_W4jSzOlM (Mini Vacation)

Still find 10 minutes hard?

Why not try these 2 minute meditations. No need to close your eyes. Just breathe deeply and watch the screen.

One Moment: https://youtu.be/RlOZ02HgAnE
Ocean Sunrise Meditation: https://youtu.be/bRjJYh_7ZzI

* Note: It is likely other thoughts will invade your meditation. Do not become upset with this. The very act of recognising you are having invading thoughts is an act of mindfulness. Accept that you have had the thought and allow that thought to float away. Do not dwell on the thought and allow it to control you. You control the thought. I assure you if it is an important thought, it will come again at a time more appropriate time.