Mindfulness for you
If you do only do one thing this summer holiday, let it be discovering the benefits of mindfulness. It’s been a tough year for all of us and 18 months ago, I would have put myself in the ‘person least likely to practice mindfulness’ category because I don’t have time in my life for that new age rubbish! However, the chain of events in my life over the past year have acted as a catalyst for me to search out more effective ways to de-stress and self-regulate and it is now my number one go to strategy.
I feel that there is a limited understanding generally about what mindfulness and being mindful actually means. It is rather an abstract concept. I envisaged staring into space (which I generally liken to laziness) or mindfulness colouring (I’m bored within 1.5 minutes). However, when I started researching it properly, my world was awakened to the science behind the sitting. I discovered the powerful effects that this strategy has on the brain and its subsequent ability to be able to cope in challenging circumstances. I would now advocate that,
If you don’t have time for mindfulness, you should do twice as much of it.
So this summer, I challenge you to try it out!
Things you don’t need to practice mindfulness: candles, weird yoga positions, an hour a day of dedicated time, incense, om ing, colouring books (unless you like them!).
What you do need: At least 10 minutes a day of uninterrupted time (which I know is still a challenge!), an open mind, a willingness to try it everyday for at least 2 weeks, a chair/floor/bed/garden/beach or any place where you can quieten your mind!
The Science bit:
‘If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties.’ https://www.helpguide.org/harvard/benefits-of-mindfulness.htm . Also take a look at this clip for a more scientific understanding of the concept.
Are you ready to try it out?
It really is simple and so good for your overall wellbeing, yet always a challenge to find even a few minutes in a day to quieten your mind – especially since the iPhone was invented. If you set up a good mindfulness foundation over the summer, then you are more likely to continue it in the Autumn term (although I appreciate that by the 3rd week in September, you may fall off the mindfulness wagon – just keep getting back on!). Here are my top tips to get you started.
Take 10 minutes a day or if that is a challenge, start with 5.
Find a comfortable person and pet free space (there is no way I’d ever do this with an audience unless I was teaching it!).
In this time you could, stare at clouds, close your eyes, listen to music with a beat but no lyrics or find a guided mindfulness YouTube video.
Take note of your breath, breath deeply in through your nose and out through your mouth. If your mind wanders and things about shopping/dinner/cleaning then come back to your breath and refocus yourself by concentrating on breathing in and out.
Whenever a thought comes in (and it’s ok if one does), just refocus yourself on your breath; using it as an anchor to get you back to that mindful state. In this state, your brain can slow down and start to improve neuroplasticity in order to re-wire your itself to support attributes like focus and calm and reduce negative ones such as anxiety.
It will take you a few goes to get to a point where your mind will actually quieten your thinking (no need to stop completely) but like a muscle, the more you do it the better you get and before you know it, two weeks will be over and you’ll be able to sit calmly with quietened thoughts for 10 minutes or more. It’s with this sustained practice that you’ll start to reap the benefits. more benefits listed on this page of Headspace: https://www.headspace.com/science/meditation-benefits
Furthermore, anything else you do which is not staring into space, but does allow your brainwaves to slow has a similar effect e.g. running/walking, painting, colouring and thing that you enjoy but don’t need to think about (e.g. not reading).
Here are some further ideas: Mindfulness for daily life
Real life examples of how mindfulness helps (click names to view the source):
‘With seven years of experience under my belt I can confidently say that mindfulness has changed my life for the better. I’m calmer, less prone to overreacting, not nearly as anxious and I’ve learned to be present’
– Shannon
Raising your awareness you will notice yourself and others more closely. You will understand yourself and your reactions and be able to adjust where things are not serving you. You are able to be present and not run away with thoughts that stress you out or make you afraid.’
– Michael
‘Looking back, I honestly can’t believe how much has changed. Mindfulness has helped me transform my mindset from one of stress and fear and uncertainty, to one that tends to welcome abundance, acceptance, gratitude and positivity. Not every day is easy, but my resilience is so much stronger because I know how to bring myself back into the moment and release tension and stress. I can actually let it go and move forward, unburdened.’
– Rachael
So – I challenge you to put this into practise for 10 minutes per day for 2 weeks! I would love to hear how it goes! Please report back in the comments, on Twitter @Positive_Y_Mind, or my Facebook page @PositiveYoungMind, using the hashtag #SummerMindfulChallenge or just email me!
Anyone who updates me on how they are doing will be entered into the prize draw to win the recently published, Implementing Mindfulness in Schools: An Evidence-Based Guide which is full of current research and practical ideas or Calm: Mindfulness For Kids which has lots of practical resources.
Mindfulness for your family
Once you have mastered your own mindfulness practice, it’s time to get your family on board whether it be your partner, parents or children. Mindfulness for children is something that should be on the National Curriculum as it’s benefits for SEMH are huge and may also go some way in preventing future mental health issues. With my own children, my 9 year old is more receptive than my 5 year old (who is a bit like a Tasmanian devil), but timings can be reduced and activities amended for different ages and needs. Here are 5 activities that I enjoy with my children to support mindfulness:
Staring at clouds or treetops – just laying on the ground watching the clouds go by and listening to the wind rustling the leaves.
Painting without thinking – just a brush, paper and colour. No need to think about it just go where the mood takes you whether its swirls or stripes. There’s no pressure to produce a masterpiece, just get the paint on the page without thinking.
Sensory activities – whether it’s popping those pop toys or playing with cornflower and water mixtures, all are calming.
Glitter bottle – make one together out of a plastic water bottle. Shake it and watch it settle.
Body scan – lie down and relax every part of your body, one part at a time from your head to your feet.
For further great ideas see:
https://alderhey.nhs.uk/application/files/9815/8515/7280/Mindfulness_activities_for_kids.pdf
https://www.bbcgoodfood.com/howto/guide/10-mindfulness-exercises-kids
Mindfulness for your class
So, I hope if you’ve got this far in the blog that you’ll be keen to give it a try and also once you are converted, take it back to school in September! Having tried this with classes in the past, I know that it can be challenging with the whole class doing it at once, as some individuals may not be too keen! Please persevere. Ask children who do not want to join in to sit respectfully while the rest of the class take part and don’t expect it to go well on day 1 – you are learning together! Try it for at least 2 weeks. You may want to get some pupil perception ideas about what mindfulness is and how it might help before and after the 2 weeks – ideally some children will end up using the ideas outside of the classroom as well as to support their behavior choices and general mental health.
For lots more information about mindfulness in schools see:
https://www.mindful.org/mindfulness-in-education/ ,
and for scripts to use, please download the file below which is from https://mindfulnessexercises.com/meditation-scripts-for-kids/