#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.

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#MindfulFocusChallenge- Day 7: The Movie Exercise

It is good for us to take more than a few minutes to break away from everyday life and movies are a good way to do this. I always find it relaxing to cuddle up on the sofa and turn on one of my favourite movies. Today, our mindful focus exercise is just that!

⁃ Seat yourself in a comfortable position with your favourite comfort items.

⁃ Select either a favourite movie or a new one you have been waiting to watch.

⁃ Take two deep, Mindful breaths and turn it on.

⁃ While watching a movie, pay attention to how you get engrossed in the movie.

⁃ Observe closely what emotions does that movie bring out in you and take a note of it.

⁃ Once the movie is over, take a few minutes to reflect on the movie and the emotions.

⁃ 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.

#MindfulFocusChallenge- Day 6: Hair/Head Exercise

Have you ever considered how many times you touch your hair and head? Many people, when particularly nervous will run their hands through their hair or over their head, twist locks of hair or rub our scalps. The same goes for when we are happy, excited, sad and more. Today, we will actually pay attention to these movements.

⁃ Seat yourself in a comfortable position.

⁃ Take two deep, Mindful breaths.

⁃ Then, turn your attention to your head. Begin by either running your fingers through your hair or over your scalp.

⁃ Pay attention to how it feels against your hands.

⁃ How does it feel?

⁃ How does it make you feel?

⁃ Take the time to massage your scalp with your fingertips and enjoy the feelings.

⁃ Then, one small bit at a time, concentrate on the tingling of the skin, warmth and feel of the front, middle and back of your head.

⁃ Allow all of your attention to be on your head and hair.

⁃ 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.

#MindfulFocusChallenge- Day 5: Shoe Exercise

This is a middle of the day or end of the day exercise. For most of us, our feet take a beating during the day. Some of us have an easy time and others a more difficult time. We take our feet for granted and don’t actually always focus on the sensory input they provide. Today, we use our feet as part of our mindful focus.

⁃ Take off your socks and shoes and place your feet flat on the ground. It doesn’t matter if the surface is indoors or outdoors.

⁃ Sit up tall and take two deep, Mindful breaths.

⁃ Then, turn your attention to your feet.

⁃ How does the ground feel against your feet?

⁃ Then, one small bit at a time, concentrate on the feel of your toes, tops of your feet, bottoms of your feet and heels.

⁃ Allow all of your attention to be on your feet.

⁃ Wiggle your toes as you bring back focus on your whole body.

⁃ 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.

#MindfulFocusChallenge- Day 3: The Hand Exercise

Today, is a simple mindfulness strategy that helps with mindful focus; The Hand Exercise. Items you need are simple. You just need your hands.

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

⁃ Take a few deep mindful breaths to help you relax.

⁃ Then, hold your hands tightly for about 10 seconds, squeezing tightly,and release them slowly.

⁃ Now, focus on how your hands feel; staying focused for as long as you can or until the feeling goes away.

⁃ Repeat 5 times

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

If you find yourself becoming anxious during the day, give yourself a mindful break and repeat this strategy to help you find peace in your day.

Respond in the comments below, 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 2: The Music Exercise

Today, we use our sense of hearing and consider our emotions during this Mindful Focus activity.

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

⁃ Choose your favourite music.

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

⁃ Listen mindfully.

⁃ Pay a close attention to how that music makes you feel.

⁃ What emotions does it evoke?

⁃ Do memories start surfacing? How do those memories make you feel?

⁃ Where do these emotions take you?

⁃ When the music finishes, endwith 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.

2017 Education’s Voice – Top 10 Mindfulness Posts

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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.

#10100 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.

#9Mindfulness 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.

#8Teacher 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.

#7Teacher 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.

#6Mindfulness 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.

#5Mindfulness 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.

#4Teacher 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.

#3Mindfulness 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.

#2Mindfulness 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.

#1Top 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!