Mindfulness In the Classroom – Spread Positivity!

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Sometimes, despite our best efforts in teaching children (and adults) about mindfulness, using mindfulness strategies and being mindful, we forget about it in the times of greatest distress unless it is truly embedded in our minds. This is why I believe it is important to have visual reminders that support that subliminal message to take control of our emotions and believe in ourselves.

This post is a simple one. It is filled with pictures that I have created over the last year that can be copied, saved and made into printable posters for your classroom and across the school. All I ask is that there is some acknowledgement that it came from Education’s Voice. Otherwise, use as is appropriate for you and your school.

Please note, some pictures are more appropriate for staff than children and we MUST NOT forget the adults in our schools! They need reminders as well.

 

 

 

Mindfulness in the Classroom – Top Test Taking Tips for PARENTS

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As outlined in the post, Mindfulness in the Classroom – Test Taking Tips, despite our best efforts as teachers in preparing children for these tests and ensuring they have the right skills to be successful on them, test anxiety can throw a spanner in the works; causing children to react in ways that sabotages their ability to show all they know.

The use of Mindfulness as we support children in preparing for the test can give them the edge to perform to their best ability and not allow the stress to impact on the greater spectrum of life. The lifelong skills of dealing with stress will support them not only for the test but for the general stresses in life.

We need to remember that Mindfulness is not about not having stress. It is about controlling how you react to the stress.

As parents, we can mindfully support our children before, during and after the test.

Before:
Support any homework:  We know that, at times, the homework can be confusing and frustrating for both the parent and child. This is a good time to practice a simple 10 Second Mindfulness exercise together, STOP.

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10 Second Mindfulness- STOP
This is a simple but effective strategy to refocus our attention.
S– Stop what you are doing.

T– Take a deep breathe. Breathe in for a count of 5, hold for a count of one and exhale for a count of 8.

O– Observe what is happening around you at this moment.

P– Proceed with what you were doing.

Remind your child that it is ok to get things wrong sometimes and not everyone is perfect.

– Discuss How They Are Feeling: Developing emotional intelligence is to get children to understand that their emotions are valid. It is not bad to have emotions, good or bad. It is how they deal with and react to these emotions that makes a difference. Talk about emotions like you talk about the weather- Often and every day!
* What emotion are you feeling right now? How does it feel? Is this a good emotion to have in control? How can we change emotions?

During:

SLEEP! The National Sleep Foundation recommends the following:

Children 6-13 years: Recommended- 9-11 hours Appropriate- 7-8 hours
Teenagers 14-17 years: Recommended- 8-10 hours Appropriate- 7-11 hours

We should never underestimate the power of good sleeping habits. Children who are persistently sleep-deprived seem irritable and overactive, seek constant stimulation, are easily distracted and don’t concentrate well.

To help ease your child to a peaceful sleep, use a Guided Sleep Meditation like one of the following:

Everything Will Be Ok: https://youtu.be/FPdANK5jLWE
Always Do Your Best: https://youtu.be/nRD-vwY95JM
Dealing With Emotions: https://youtu.be/OfeJ91mleFE
Deep Sleep (for teenagers): https://youtu.be/kUEUm0BcgBo

Eat Well! Make sure they have a good evening meal as well as a good breakfast. It gives them the energy to take on the challenges of the day. Add a simple Mindful Eating exercise to get the day started.

First Bite Mindful Eating Exercise

1- Have your LOOK at the food they will be eating. Silent,they are to observe what it looks like? What do you notice?
What colour is it?
Is it small or large?
2- Have your child smell the food.
Does it have a smell?
What does it smell like?
3- Have your child, very slowly, put the piece of food in their mouth but not chew it! Leave it on the tongue.
How does it feel on the tongue?
Can you taste anything?
Does it smell differently in your mouth?
5- Have your child begin to chew slowly; one mindful chew at a time.
Does the taste change?
How does it feel in the mouth?
6- Try to get them notice when they swallow, and see how far you can feel the food into your body.

Be Flexible and Calm: Don’t over plan the days your child will be taking their tests. Follow their lead and do as much or as little as they want on the evenings. Sure, you may have paid for a club on the evening of the tests. But, if they don’t feel like going don’t! Change it up! Go for a walk! Grab an ice cream! Watch a movie! Be FLEXIBLE!

Afterwards:

CELEBRATE! Remind them that it doesn’t matter what they get on the test. There are far more things that the test does not measure, like their love for art, their sporty skills, their kind heartedness, their passion for creativity, etc. Do something that celebrates THEM!

But, MOST IMPORTANT of them ALL is to teach them THIS TOP TEST TAKING TIP:

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Parenting is not easy. But, by adding some mindfulness into your life and the life of your child, you ease the journey you take together as they become adults.

Prepare Now for a New Year of Mindfulness

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Ok, so you had the best of intentions to start the academic year mindfully. After a restful summer, you were determined to be mindful. But, before you knew it, you were knee deep in teaching, marking and new policies, all thoughts of mindfulness went out the window.

It happens! That is ok. Don’t beat yourself up about it. Make the development of your own mindfulness and the mindfulness of your class your New Years Resolution.

But, we all know that doing anything cold turkey can be counter productive. So, in preparation for the new Mindful year, get in a little mindfulness practice. Over five days, complete a new part.

Part 1 – Shoulder Relaxation

Part 2 – Mindful Object Meditation

Part 3 – Morning Mindfulnes

Part 4  – STOP Meditation

Part 5 – Meditation

Then, in January, join me for a #MonthOfMindfulness. Keep active in your thoughts and conversations mindfulness strategies. Like all things it takes practice and nurturing. Even if you have practiced mindfulness for a while, refreshing your practice will support your mental well being as well as the mental well being if your class and family.

 

5 Minute Mindfulness Strategy – Releasing Emotions

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Stress is a part of life. It always has been and it always will be. Trying to find mindfulness strategies to minimise how we react to stress is the key to life-long peace and well-being. The younger we are, the better we will be able to cope with what life gives us and use it to our advantage.

When we are stressed, our emotions overwhelm us. These emotions fight for attention and send our heart rates speeding. The emotions demand attention.

This simple 5 minute mindfulness strategy is a modified Japanese relaxation technique which allows us to give focused attention to various emotions in order to achieve peace and mindful relaxation.

This technique is appropriate for children and adults and requires only your hands and a quiet place.

How to:

Each of the fingers are associated with different feelings or attitudes.
* Thumb: Helps combat emotions like worry and anxiety.
* Index: Can help combat fear.
* Middle: Helps control anger and indignation.
* Ring: Emotions of sadness and depression; helps you to be more decisive.
* Pinky: Helps to calm anxiety, increases optimism.
Using the opposite hand, apply pressure to each finger by holding it tightly, focusing on that emotion and allowing yourself to release the negative energy of that emotion. Allow yourself to be a peace with the emotion without judging yourself. Breathe deeply for 15 breaths as you focus and release. You will begin to notice your pulse in the finger being held.

Complete the meditation, by applying gentle circular pressure to the palm of your hand as you smile and prepare for the rest of the day.

The key to this strategy is that you acknowledge your emotions, you give them some time that they demand. But, you control the way in which they are acknowledged and then put them to rest.

A Teacher’s Perspective of Mindfulness

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Today’s blog is written by Dan, a dedicated Year 1 teacher. At the heart of his teaching is always giving the children what they need to be successful. 
As a teacher there are lots of people who can help you with your job. Admin staff, colleagues and even the children! However there is one job though that no-one else can do and it is the most important thing you can do in your working day. BE KIND TO YOUR MIND. What do I mean by this?

As teachers and just simply human beings our minds have never been so full of things – American presidential elections, parent requests, assessment deadlines, Brexit, planning, childcare, economic recoveries, marking as well as other school and family related duties. The danger is that our minds are becoming very noisy with all the events going on around us. By noisy I mean simply we are ending up in a situation where we don’t even know what we think about anything because our minds are so full!! We can’t even think and we are supposed to be teachers!

STOP. Enter mindfulness. Probably the most vaulable skill I’ve learnt in four years of teaching. Why? It’s had a massive impact on my performance in the classroom and most importantly at home as a dad and a husband. I feel very blessed and privileged to have a Principal who takes the mental well-being of her staff so seriously she gives up 15 minutes every morning before school to allow all staff to come and empty their noisy minds through a guided meditation which she leads. I’ve learnt missing it is not an option. Why? From my own reflections over the past 12 months those 15 minutes lead to greater productivity, increased calmness and significantly clearer thinking in the classroom environment. After our guided meditations I have 15 minutes before opening the door and welcoming the children in . During this time I often change plans or get new ideas because I have been able to stop and hear myself think. The noise has gone. My mind is no longer full. I am calm, happy and ready to face the challenges of the day – thankful, positive and smiling. I make an effort to show that smile as I open the door. It’s a simple equation – calm and happy teacher = happy and calm children.

I hold onto this mantra – the past is history, the future is a mystery, this moment is a gift which is why it’s the present. I tell myself it a lot because my only regret about mindfulness is that I didn’t discover it earlier on in my teaching career as it would saved a LOT of stress and I would have managed situations very differently probably. When I do this though I have to stop that thought because the past is history and the only thing that matters is the present. I need to remember to be kind to my mind.

Why don’t you try mindfulness this week in your school? I can’t think of a more important time for teachers and head teachers to use it on a daily basis in their schools. The demands of working in a school are ever increasing – mindfulness could be the key step your school takes in managing the stress and workload and most importantly ensuring your school is a calm and happy place. You know what the end result is of creating a calm and happy environment? Answer – happy children, and that at the end of the day is what we want to achieve more than anything else. There is nothing like the present moment – seize it! Go on – be kind to your mind – even just for 5 minutes!

Dan

Mindfulness in the Classroom- Mindful Hand Massage

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How many times have you seen an anxious child or adult wringing their hands in their moment of upset? Our minds are amazing things and we naturally revert to movements to calm ourselves down whether it be using sighs to stimulate deep breathing or wringing our hands to calm us down.

Mindful hand and wrist massages allow children to relax their muscles, calm their breathing, improve their mood, reduces pain, stress, anxiety and tension by way of a natural reflex.

Note:  The use of fragrance free oils or creams is optional. Please ensure that if you do use oils or creams that you have checked for all allergies for your class.

Before you begin:

  • Set the mood by lowering the lights of the classroom and putting on some relaxing music.
  • In the beginning, explain to the children how a hand and wrist massage can help them to calm down by focusing on the sensations and encourage the use of deep breathing through the entire session to enhance the effects.

Begin:  (Script)

  • Sit up straight and take three deep mindful breaths as you allow your mind and body to be in this moment.
  • Rub the emollient over the entire hand and wrist area in slow, gentle strokes. (Optional)
  • Use the thumb to rub small, gentle circles around the opposite wrist feeling the small bones located here and the sensations being felt.
  • Then use the thumb to continue to rub in small circles between bones on the tops of the hands. Follow the natural lines along the hand towards the fingers.
  • Take each finger in turn and use the thumb to rub in the same circular motion along each finger from base at palm to fingertip.
  • Pull each finger softly by the fingertip.
  • Clasp hands together, entwining hands (like in prayer) and move hands and wrists back and forth, left to right and in soft circular motions.
  • Turn the hand over and use the same small, gentle circular motions of the thumb to rub the palm of the hand starting at the thumb base and then working your way up the palm to the top near the fingers.
  • Repeat on other hand

 

  • Complete the massage by giving your hand one more rub down like you did in the beginning.
  • Lay your hands in your lap, take three more deep breaths and continue your day.

 

During the massage, continue to remind the children that all the motions need to be soft with focus being on their breathing and the sensations they are feeling when they are massaging their hands.

 

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.