Mindfulness from Home

 In preparation for this post I have taken time to explore a lot of resources such as; apps, podcasts, and online resources.  As we wrap up before Thanksgiving and prepare for a week of online learning I wanted to make sure I could fully support, even from my home to yours. I want to take this time to share some resources which will support you personally and help you support your students.

To start I wanted to share a mindfulness from the Inner Explorer newsletter. 

Gratitude Mindfulness

Gratitude mindfulness is an amazing way to start and end your day. It is a great practice to teach your students as well. 

During uncertain times it is more important than ever that we find a place of calm for ourselves, our families, and our students. I encourage you to find 5-10 minutes a day to spend time in quiet and practice some deep breathing. I am not a morning person, no one in my house (except Leila at times) likes mornings. Since mornings are the quietest time in my house I make sure to get up a little early and spend time in peace and quiet. I practice mindful senses. I start by enjoying the quiet and being grateful for not hearing the many sounds that normally fill my home. I move on to smell. I open the coffee and take in a great big deep breath as I smell the glorious smell. Once the coffee is made I take time to slowly sip and enjoy the flavor. This time of year I use my cup to warm my hands as I use the sense of touch to embrace the warmth. I love to sit at the dinning room table and look out the window into the back yard. Over the weekend we were able to see a buck walk out back. 

Sense mindfulness is easy and calming. This mindfulness has become such a part of my morning that it isn't a chore to check off my to-do list, but rather my simple joy that I do just for me. It is my morning self-care. 

I will also utilize this time to work on my gratitude list. I like to take time to be grateful for people in my life. This often leads to Metta (loving-kindness) mindfulness.  As I think about those I am grateful for I will send them loving-kind wishes for the day.

Once you start a mindfulness practice routine it easily becomes a normal part of your daily life, without effort. 

An App I like to use is called Waking Up. This app by Sam Harris is (I think) $99 a year.... however, in an interview last year he shared that he wants it to accessible and if you sign up for the trial and email him that you enjoyed the trial by cannot pay for the app, he will pay for the app for you. I have enjoyed a free year of this app! It pays to listen to podcasts! 

On the topic of Podcasts, there are a couple that have provided me with resources, information, and general entertainment over the years.

Experts on Experts with Dax Shepard. This podcast is how I found out about my Yale course, Sam Harris's trick to getting his app for free, and a wealth of information I have used in my blog and personal life.

The Happiness Lab with Dr. Laurie Santos. The professor from my Yale course has a podcast to help us all with happiness and well-being. These are short episodes I will often put on while grocery shopping, doing dishes, or working around the house (while Leila naps). 

I have tried various other apps over the years too. Mylife, Headspace, Insight Timer, and Calm. Last year Calm gave educators a free subscription. The basic version is free but there are parts beyond that need pay. Recently they have started a series of fairy tales and other stories turned into mindfulness and mediation. I have explored them myself and with students. I have enjoyed, Rumpelstiltskin Learns to Meditate, The Wicked Witch Discovers Mindfulness, and The Big Bad Wolf Learns Anger Management. There is a new one that I am excited to listen to soon, Thomas and the North Star.

As we spend some time at home, staying safe, let's make sure that we continue to attend to our mindfulness and mental health. Mindful.org has shared some short and long meditations for us to utilize.

Mindfulness During the Stay at Home Time

This next resource I really like. It shares ideas for mindfulness, a lot that I love to use, but it also talks about the language to use. It suggests talking with students about their "mindful bodies". Using the same language every time helps build routine and consistency. For many of our students they lack routine and consistency in their home lives. With COVID we all are missing routine and consistency when it comes to work and "play". Mindfulness is a gift we can give our students and ourselves. A gift of clam and consistency. A gift of peace and routine. A gift of focus and kindness.

Positive Psychology Resource

I encourage you to use mindfulness daily in your classrooms and encourage your students to come to my Google Classrooms for mindfulness at home. I post weekly, right now, but will post more as we move into our full virtual learning weeks. My page is also utilized by our social workers and Ms. Viergutz has started to post a book club. We have daily check in/check out meetings. 

My Metta Loving-Kindness Mindfulness today is for all who read this. May you find a time and place of calm today. May you take a few minutes for yourself and enjoy the joys of the world around you. 

Gratitude, Savoring, and Gratitude Visits

 

Writing these blogs while working at home on Wednesdays gives me a whole new perspective on what I share. Working from home can be a blessing and a challenge. I get to spend more time with Leila...but that time isn't always peaceful. Today is meltdown after meltdown. I work from home on Wednesday to help support my two older hybrid children. This means that I am often asked questions on 8th grade work and 4th grade work. I love being able to help and support them, but I often find myself typing and and answering questions at the same time....hoping that I am giving them the right answers and typing here the right things (and not switching them around). 

It isn't always easy to practice my gratitude amidst the chaos and stress.  Then comes a moment like the one where Leila sits with me for my 6-8 grade morning meeting and a student (you may never expect to do so) plays peek-a-boo with Leila. I found a moment to be grateful. Connection. Even through a screen. As much of a struggle as virtual learning can be, I have looked for and taken note of the positive moments.

This school year a middle school student, who showed a lot of attitude at school last year, has shown compassion, connection, and a desire to participate via Google Meets and my Google Classroom. 

I am grateful for a platform which allows students to express themselves in new and positive ways. I am grateful I can be a part of that journey with them and observe their growth and compassion.

As we continue in our month of gratitude I wanted to take some time to review a mindfulness that we have previously learned together. Gratitude lists/journals, Savoring and a Gratitude Visit.

Studies have shown that if we take time to be grateful each day we boost our mental health. The studies have shown that the positive effect is not short term, but can help us for months at a time.

The gratitude practice is simply starting or ending your day making a list of 3-5 things you are grateful for that day. 

The next part is learning to Savor. Savoring a gratitude is a way to continue to increase positive mental health. Practicing savoring is taking a moment to look at your gratitude list and picking out one item to focus on that day. Next you put details to this gratitude. What does it look like? What does it smell like? What does it taste like? How did you feel doing the activity? How did you feel being with that person? Close your eyes, take a deep breath in and put in as many details as you can.

The final part to our gratitude review is a Gratitude Visit. Much like savoring, gratitude visits help us continue to add a boost to our mental health. This gratitude helps boost your mental health as well as the mental health of the person you extend gratitude toward.

A gratitude visit is once a week picking a person and letting them know that you are grateful for them. You can write a short note, a nice letter, draw a picture, or pick out a greeting card. Create the gratitude gift and then deliver it to the person. Taking the time to see someone and express to them your gratitude helps support your positive mental health and their positive mental health. 

Imagine practicing a gratitude list, savoring, and taking time for a gratitude visit and all it can do for your mental health (for months!). 

My challenge is that you try this for yourself the rest of the month of November. 

I would also love to see you sharing this with the students at school and taking five minutes every morning to talk about gratitude. 

Growing Gratitude and Kindness

November is our month of Gratitude. Along with gratitude, on November 13th we have World Kindness Day. Then, of course, on the 26th (fourth Thursday) we have Thanksgiving. The month of November is filled with opportunities to take time to reflect on our kindness and gratitude/thankfulness. 

Last week I took some time to post about loving-kindness mindfulness. I want to continue this week with more loving-kindness or Metta.

There is a great resource on YouTube that can help you work on loving-kindness mediations. The YouTube channel is called FableFy. FableFy has a playlist called Mindfulness Bootcamp. It is a series of 21 mindful meditations that are as short as less than 2 minutes and go up to less than 8 minutes. They are great for all ages and can be easily utilized in the classroom. 

Day 8 of the mindfulness bootcamp is on kindness. FableFy Kindness

This practice is less than 2 minutes and talks about taking a deep breath and being kind to yourself, your friends, and helping others you see in need. This is very similar to our loving-kindness practices from last week.

Today as we sit with great anxiety, waiting to hear the final word on the election, we all need some loving-kindness mindfulness. 

Our students need loving-kindness daily. Remember that over the last few weeks I have shared personal struggles, in hopes that it helps you to think about the invisible battles your students and co-workers are encountering. 

After you explore Fablefy and their Mindfulness Bootcamp take some time to continue to explore this resource. FableFy also has a playlist called 21 days of Compassion and Gratitude. Perfect for November!

Last week in my three Google Classrooms I introduced the students to Fablefy Compassion and Gratitude. The students enjoyed the posts and expressed how calm and happy they felt after engaging in the practice. These practices run from just over 3 minutes to just under 10 minutes. Again, another great way to work on mindfulness for yourself and your students. 

Give the first compassion and gratitude a try Fablefy Compassion and Gratitude. This is a great one to teach children to be kind to themselves inside and out. This is a kindness a lot of our students need to learn. I spoke with a second grader yesterday who was calling himself "stupid" and other names. I asked him if he often hears this from others. He shared that at home his mother often calls him swear words and other mean names. 

Addressing the Social Emotional Learning of  students is a proven way to boots grades. Let's make sure we help grow the whole child.

Our school utilizes another amazing and easy to use resource called Inner Explorer. Please use this with your students. It is CASEL approved, this means that it is great for helping our students with social emotional learning. 

Inner Explorer has several ways to begin exploring being kind to yourself and others, along with gratitude.

There are practices called:

Start with the Heart

Acceptance

Loved Ones/Self

Acts of Kindness

Gratitude

Kindness/Meanness

There are several to explore. Inner Explorer is broken down by grade levels but feel free to explore them all. I find that the high school level also is great for middle school. I have first grade teachers that prefer Grade1-4 level verses the Pre K-1 level. Explore them on your own first and find what you feel is the best fit for your group of students.

Inner Explorer can also connect to home. The Tune In sections allows you to invite parents to sign up for daily emails. When we connect home and school together we support the whole child even when they are not in our school building. 

Our students need support to cover them at school and at home. We need support to cover us at school and at home. Please take time to engage in your own mindful practices. There are great YouTube videos, amazing Apps, and plenty of books to support your personal mindful growth.