“The mind is just like a muscle - the more you exercise it, the stronger it gets and the more it can expand.” -Idowu Koyenikan
60 Seconds a Day for 60 Days...
What: Mindfulness Challenge
When: 60 seconds of mindfulness practice a day for 60 consecutive days
Our elementary school set out this year to develop our understanding and practice of mindfulness. We are discovering the power of mindfulness and we want to spread the love for it. Join us in ONE MINDFUL QUEST.
As a New York State public school, our state assessments begin on April 2. What if we could potentially strengthen the prefrontal cortex, the area of the brain associated with higher order brain functions like awareness, concentration and decision-making and shrink the area (the amygdala) associated with fear and emotion and initiating the body’s response to stress? We have the potential to do this for ourselves and our students by committing to a minimum of 60 seconds a day, for 60 days. Research shows how the brain matter can physically change - that rewiring can occur - with 8 weeks of consistent mindfulness practice. Is more than a minute of mindfulness practice welcome, absolutely. But in an attempt to set a reasonable, attainable goal for groups, we are starting with a goal of 60 seconds. School, athletic teams, families...join us as we use our mind to change our brain, ultimately circling back to benefit the mind creating an infinite path of change. Our school is starting February 1, 2019 and wrapping up the challenge on April 1, 2019. You can join us, or start your own 60 day challenge!
Focus your attention on one thing, such as a sense or the breath. Keep it simple. We aren’t talking about full lessons on mindfulness but rather mindful minutes. Be strategic when incorporating the practice. Try not to make it one more thing to do but consider it as a way to arrive to a particular lesson or activity. For example, “let’s take a minute and tune into any one sound that is around us. Whatever sound your mind gravitates to, keep your attention on that specific sound. This could be a fan, the clock, a timer, a chime or bell...
Wonderful, now we are ready to begin learning about ratios.”
*Check out the 60 Seconds of Mindfulness Toolbox of Ideas on the Resource Page.
As you participate, notice how you feel before, during and after the intentional mindful minutes. How are you feeling as you go through your day, week, month? Share moments and/or feelings on social media using the hashtag #onemindfulquest and be sure to tag us on FB/IG @ahealthymindspace or Twitter @christylynnHMS.
Let’s do this, 60 seconds at a time!
© Healthy Mind Space and contributors 2019
and how to keep it simple!
Many of us start out on the path to exploring mindfulness by asking friend after friend, reading online and jumping from one book to another to learn as much as we can...often ending up with a pile (of usually fantastic, yet overwhelming) resources. I know that was my case! So, I am going to try to keep it simple for ya’ll and offer up some of my favorite ways to kick off mindfulness for yourself - and your kids.
First, gain a basic understanding of what mindfulness is. Mindfulness is a present-level awareness of what is happening within your body (emotions) and around you (your presence in the environment) at any given moment-and accepting that moment without judgement. Jon Kabat-Zinn is THE man who created this secular concept called Mindfulness-Based Stress Reduction back in the late 1970s out of UMass. Much of what you read connected to him will offer you more understanding on the brain training of mindfulness and the science behind its power. He’s simply brilliant and I will be forever grateful for his non-religious offering to our society.
Here are a couple straightforward (less than 5 minute) articles to give you an overview:
Tech-Free Ways to Begin…
Resources to Borrow or Purchase…
Videos to Relax With...
Insight Timer, Simple Habit, Headspace, Calm, Smiling Mind
Note: I do not receive any commission for these recommendations. These are solely my opinions based on personal and professional experiences.
We all make them. Excuses. Especially when it comes to something for ourselves. This is written to my peeps. Yup, I said “peeps.” My tribe. My colleagues in the education industry. My - I’m just swimming enough to keep my head above water - fellow parents of young children.
Things are not easy right now. The daily grind is chaotic. Work is busy. Families are full of energy-because if your weather is anything like the weather here in Western NY, it’s been chilly and rainy for what feels like weeks, which means we are all a bit stir crazy!
BUT this is when we need to tune into ourselves the most. This is when we often have emotional reactions to things that are said to us. In the classroom, if students are short with us or are giving us attitudes, we may find ourselves mirroring a snarky response. When the kids are running in circles whining, “Mama, I want juice!” or “Daddy, I need my crayons!” and we are wondering where our sweet, well-mannered children have disappeared to, the simple tone of our response escalates out of pure annoyance. Or with our partners when they don’t get to unloading the dishes or changing over the laundry like you had asked help with, it’s flipping annoying. But, is the emotional reaction really worth the argument or hurt feelings that would likely follow? This is where the power of restraint - the power of mindful restraint - shines.
How do you cultivate the superpower of recognizing when it’s time to pause, observe, restrain, breathe and respond? Just sit. Everyday. Start with 3 minutes, then treat yourself to 4...5...10 minutes a day. There is no wrong way to give yourself the power of a sit. Focus on your breath, or the sounds around you. Repeat a mantra to calm your mind. Over time, research has proven that your brain will begin physically changing for the better to help you see the big picture more clearly and with more empathy. (For more information on how this is possible, check out this article from Psychology Today)
And before you creatively respond with something along the lines of, “I just don’t have the time right now. The kids have basketball everynight, it's conference and report card time, the holidays are coming...” Pause and think about that response. Is that an emotional reaction to the idea-an anxious reaction? I might have to say so... So, let's regain power. Take emotion out of the excuse and picture yourself sitting in a quiet space. Can you see it? If so, you can do it. Commit to yourself. Commit to your “peeps.” It’s a win for all involved!
the blog space
I'm obsessed. This is fabulous. LOVE that you are doing this. The new way of being a student forces us to think outside the box and approach how we teach more dynamically.
~Derek, Father of 2 and Elementary School Principal
Just a girl with a dream to collectively build a healthy mind space for children, while creating a healthier mind space for ourselves.
Copyright Healthy Mind Space 2019