Mindfulness It's Elementary

The American Psychological Association defines mindfulness as a moment-to-moment awareness of one's experience without judgment apa.org. In this sense, mindfulness is a state and not a trait.  The APA tracks the research that indicates mindfulness has many benefits including stress reduction, boost to working memory, less emotional reactivity, relationship satisfaction, and enhanced empathy and compassion. So how can teachers and counselors incorporate mindfulness education into an already overcrowded school day?

Joree Rose wrote a curriculum to teach mindfulness to students comprised of 12 activity-based  lessons that cover the foundations of a mindfulness practice. Each 10-15 minute lesson walks the student through how to cultivate that tool, with the activity sheets offered as a way to deepen the understanding and integration of the practice. The lessons begin with a short breathing practice that sets the tone, mood, and mindset to enter into each lesson. Then the leader guides students through each practice (example: Body Awareness). The lessons have discussion questions to lead a verbal conversation about what was just taught. Each lesson has an exercise sheet that becomes like a journal of their mindfulness journey. These activities were designed to be a fun, more interactive and personal way to connecting to the topic, in a way to integrate the tools. This curriculum will help you provide students with valuable coping skills that work on slowing down, being more intentional (doing things on purpose rather than doing them through habit) and increasing awareness and attention to what is happening in each moment. The curriculum is available here youthlight.com I plan to share this resource with my teachers that are interested in incorporating more mindfulness into their classrooms.

This author also wrote "Squirmy Learns to be Mindful".  The book could be used in conjunction with
several of the lessons (i.e., breathing, gratitude, compassion, mindfulness of thoughts, and mindfulness of emotions).  I know many school counselors will use this curriculum in small groups and they might wish to also purchase "Squirmy" from youthlight.com

Mindful Mantras Series

 

 

This is a terrific series on self-regulation, mindfulness, self-esteem, and problem solving.  I use these books in my self-regulation  and emotion management small groups. Teachers like to borrow them to share with the whole class and we include some of them in out Family Resource Packs we send home for parents to borrow. The books come with a link to go to a web site for a free lesson for each book that also has suggestions for parents. The author, Laurie Wright, is a former teacher and one of my new favorite authors!

Exploring Mindfulness with Kids

Mind Bubbles by Dr. Heather Krantz provides an easy way to introduce children to mindfulness in the classroom or a small groups. Read how Dr. Krantz suggests it be done  /mindfulness-and-self-compassion We use the MindUp curriculum in the classroom at our school so I will be using this book in a small group where I can blow soap bubbles and not have 25 kids get overly excited. The book makes it a SNAP to teach this process and includes a very nice 3 minute meditation to be read aloud by an adult. Parents may want to use this book at home as well so I will include a copy in our Mindfulness Parent Resource Pack that I loan families who want to know more about this topic. The research is showing mindfulness is good for mental health so it is nice to have another resource about it.

Props to teach mindfulness and the brain

Mindfulness is an important but very abstract concept for children to grasp. We also try to teach our students that feelings generate from the back of the brain (amygdala and hippocampus) but that thinking occurs in the front of the brain (prefrontal cortex).  If our brain is totally full of feelings (represented by jar full of sand) then there are is no room for thoughts (represented by bag of rocks). The other jar has rocks and sand- our full mind should be a balance of thoughts and feeling. My students, especially those who are referred for self-regulation and emotion-regulation groups really like props. The like to touch the jars and then they color and label a handout that looks like the chart pictured above.Practicing mindfulness calms the amygdala and allows us to access the prefrontal cortex, so that we can make thoughtful choices for how to respond. Mindfulness helps children regain access to executive functions: the intention to pay attention, emotional regulation, body regulation, empathy, self-calm, and communications skills. This site has a great infographic and cute labels for the various parts of the brain to help children understand the different "jobs" of key parts of the brain mindfulness-and-the-brain-how-to-explain-it-to-children/

Back to School: Part 3 - Counselors Supporting Students with Anxiety

Last year I wrote an article for ASCA "Address Student Anxiety" it provides lots of details about how to help  https://www.schoolcounselor.org/address-student-anxiety It discusses how to work with parents, staff, and students in the school environment.

One of the most useful books for counselors on this topic is Working with Parents of Anxious Children: Therapeutic Strategies for Encouraging Communication, Coping, & Change. The author, Christopher McCurry, outlines the behaviors and symptoms to look for in children with anxiety disorders, and offers a guide for clinicians who work with their families.

When working with children who are reluctant to come to school I try to make a deal with the families, you get them in the building and I will keep them here. Many parents have told me how much they appreciated knowing that if they hung tough and got their child in the door I would work out a plan to make them feel safe inside.

If you have been a counselor very long you have probably had a child brought to you after the bell crying and clinging to a parent. Once you can get the parent to leave the building then you need to start your work with the child with the goal to get them in their classroom ASAP. I generally start by saying, "I am here with you and you are safe." Often I begin by acknowledging that right now their body does not feel OK. This begins the psycho-education of teaching them common body responses to anxiety and normalizing what they are feeling but correcting the misconception that they are "sick". Next I address their emotions and generally have them scale their unpleasant feelings. I have many scales readily available in my office from simple color coded and 1-5 scales for the young ones to 1-10 with a range of emotion vocabulary for older students. Finally their distorted thinking needs to be addressed. I acknowledge that they are telling themselves they are not safe in school (away from parent) but in reality they know they are - it is just their "worry brain" sending a false alarm. Once the student begins to calm down I try to get them to walk with me to class. 

I find small groups to be the most effective place to teach skills to students who need help with emotion regulation. I cannot possibly provide individual counseling to all my students with anxiety issues.  I offer groups for students who need to develop coping tools to students in grade 1-5 using both CBT and Mindfulness.  I typically start my first round of groups in late September or early October which means the first few weeks of school I am probably doing more individual counseling than any other month. Students with anxiety issues are my number one referral reason and this is typical for most school counselors from both elementary and secondary levels according to surveys conducted by ASCA.

Mindfulness Practice in Schools

One of the first things I teach students when introducing Mindfulness is "Anchor Breath." Just like a ship's anchor keeps the boat from drifting away, teaching children to use their breath to anchor themselves in the present moment is an important building block for living mindfully. For young children you should start with a picture of a boat with an anchor attached. They should pick an anchor spot like their heart or belly to place their hand over to feel their body's response to each mindful breath. In The Way of Mindful Education Rechtschaffen  offers a two-part Anchor Breath Script to teach anchor breathing. Listening to a script or a chime helps students begin to pair listening and breath awareness. Learning to breathe deliberately trains students to think first and then plan a response, enabling mindful behavior.

Mindful Movements

If you feel intimated by yoga and mindfulness this simple book, Mindful Movements – Ten Exercises for Well-Being, is a great way to get started. Written by Thich Nhat Hanh, Mindful Movements became so popular, the ten exercises are now an integral part of many retreats. The exercises are based on both yoga and tai chi movements, creating simple yet effective exercises that can reduce mental, physical, and emotional stress.

The ten routines are easily accessible to anyone and can be performed by people of all ages and abilities, whether they’re familiar with mindful practices or not. They can be done any time a bit of refreshment is needed for mind and body. The exercises are an easy way to get acquainted with mindfulness for those new to meditation, as well as a welcome break for current practitioners.

It is suggested that each movement should be carried out three times before proceeding to the next. Body movements should be flowing and graceful, done slowly and mindfully. Each movement is coordinated with the breath. Each movement allows us to practice sensitivity and awareness to the body, the breath, and the interconnectedness between our body, our breathing and our mind. Each exercise is fully illustrated by Wietske Vriezen, a Dutch artist and movement teacher. The print version of the book includes a 35-minute DVD featuring Thich Nhat Hanh and members of his Plum Village Sangha (a devotional group) demonstrating the ten mindful movements. I use them with my anxiety groups.

Mindfulness and Yoga in Classrooms

If you are interested in incorporating mindfulness and yoga in classroom lessons next year I recommend watching this video https://vimeo.com/119439978 There are many other great resources available through this website mindfulmomentsinedu.com

Mindful Moments

The five principles laid out in the book Yoga Calm for Children, are a good way to incorporate mindfulness in schools. Mindful Moments Cards cover a wide range of experience, emotion and imagination. Some help students remember positive events in our lives. Others help students imagine successful futures. All help develop mindfulness, focus and relaxation skills. They can be used with yoga or alone. The cards would work well for a class morning meeting or for a warm-up at the beginning of a lesson or small group session. I use them in my emotion regulation small groups and my class lesson on self-regulation.

Yoga Books for Kids

These are two of the books I like to share with kids about yoga. I usually use them in small groups. They help children understand that yoga can change how they feel on the inside too. Other good books on yoga are: Yoga for Kids (by Lark), Twist: Yoga Poems (by Wong), and You are a Lion and Other Fun Yoga Poses (by Yoo).

Yoga for Small Groups and Classroom Warm-ups

This year I made the effort to incorporate music into small group sessions and classroom lessons. My goal for next school year is to use more yoga to improve self-regulation, body awareness, and focus. I like this book about incorporating yoga into the classroom that applies five principles: Stillness, Listening, Grounding, Strength, and Community. It also utilizes the Hoberman sphere (which I have in my office) to establish the correct rhythm of breathing and for small groups to gather around and hold onto as they do activities like a compliment game. I also plan to use more chair yoga because the students could practice them on their own when they need to regulate themselves once they know how to do the poses. There are free chair yoga resources available at kidsyogastories.com/ My favorite yoga pose to teach children is Eagle because it involves crossing the mid-line which helps children focus, attend, and learn better in the classroom. Learn about mid-line exercises at crossing-the-midline-activities

Mindfulness Resources

At the beginning of this school year all our pupil services staff in elementary and middle schools were trained in MindUp mindup.org At the training they recommended having a mindfulness resource display in our offices. I had all my books on my easel but was very happy to get this "free" rack that was in the teacher swap pile this morning (as we are cleaning and organizing our rooms at the end and beginning of the year we share anything we don't want anymore).  My favorite books to read to students are "Peaceful Piggy Meditation" by Kerry L. MacLean and  "Puppy Mind" by Andrew J. Nance that teach slow down and breathe to become calm. I loan these to teachers and have a smaller set I loan to interested parents. Mindfulness is still pretty new in our school so there are many questions about how it is being taught. In addition to book resources I always recommend these sites:

mindfulschools.org and mindfulteachers.org  These sites have for practicing and teaching mindfulness, compassion, gratitude, and Social-Emotional Skills.

Thumballs

These are 4 of the Thumballs I have in my office. My newest ones are "Catch a Career" and "Mindfulness" from youthlight.com Youthlight offers a reduced cost the more you purchase.  Thumballs can be used in small groups using the basic directions: Throw it. Catch it. Respond to the panel under your thumb. You can vary the level of difficulty by requiring one answer or three to a prompt. Kids love "props" and tools they can touch. I have used Thumballs as an icebreaker and a wrap-up activity for groups in grades 2-5. I have some larger, easier to catch balls, that require less reading for kindergarten and grade 1. My favorite is "Mindfulness" that promotes discussion about key concepts and reinforces awareness including "The Present Is a Gift."

iPad Apps for Stress and Anxiety

I have 2 iPads which I use multiple times a day. The one at the top is a iPad Mini which I actually let kids use in my office and show Apps to parents during consulting sessions. The second is a standard iPad that I use to keep track of my program and also keep me centered. The Apps I recommend the most to families fall into 4 basic categories: a) Mindfulness; b) Breathing; c) Yoga; and d) Sleep. There are so many useful Apps to help people, including children, reduce stress and anxiety. Please comment if you have a favorite, mine is Smiling Mind!

The Power of Mindfulness: What You Practice Grows Stronger | Shauna Shap...

This is such a good overview of mindfulness and how it can be used in counseling. I totally agree with the harmful effects of shame and how it blocks people from growth and development.

A Still Quiet Place

As the school year winds down many of us are already ordering and planning for next year. We have run some mindfulness groups this year which are very helpful for some over stressed students. Since our district bought us MindUp from the Hawn Foundation that was our main resource but it is really designed to be used in a classroom. Next year I plan to use "A Still Quiet Place" which encompasses many dimensions of mindfulness. It is an 8 session curriculum guide by Amy Saltzman. Learn more about the author, her work, and training she offers at stillquietplace.com The curriculum was designed to teach the most basic elements of mindfulness-based stress reduction created by Jon Kabat-Zinn. It includes the mindfulness concepts of: here and now, kindness, curiosity, striving and letting go, and universal. The book outlines home practice that is essential for this group to make an impact. I am thinking how I will implement that part of the program.

New Book on Mindfulness for Young Children

Squirmy Learns to be Mindful by Joree Rosenblatt, a therapist and mindfulness educator, tells the charming story of Bella the butterfly who earned the nickname "Squirmy" for her impatience. Her mother teaches her to be mindful, calm, and focused. Squirmy teaches young children how to be mindful. Read how the author explains mindfulness on her website joreerose.com/tools-for-living This book could be used in a class lesson, in a small group, or with an individual student to explain the value of being mindful. Order a copy of this flexible resource from youthlight.com

Build Program on Evidence-based Social Emotional Learning

Programs like Second Step developed by Committee for Children have research to show the proper sequence and have developed tools and lessons to teach pro-social and emotional skills. Other popular concepts like Grit, Growth Mindset, Mindfulness, Resilience, and Self-regulation are all similar to SEL but not all are skill based and the research on how to teach them and how to measure them is still being developed. According to Committee for Children these terms can be defined as:

Grit “Grit” is having the disposition to pursue and achieve long-term goals with passion and perseverance. It is having the self-control for sustained, focused effort to follow through and endure through obstacles and discouragement.

Growth Mindset “Growth mindset” is the idea that intelligence can be developed through effort. It is having belief in one’s individual capabilities and seeing one’s own control over the present and future. It is having confidence that abilities can improve through hard work and seeking challenging learning opportunities, viewing them as moments to learn.

Mindfulness “Mindfulness” is being aware of one’s own feelings, thoughts, body sensations, and the surrounding environment. It is having a deliberate and conscious focus on the present moment by directing attention to one’s experiences without labeling or judging them in any way.

Resilience “Resilience” is the ability to adapt well to change, recover from setbacks, and keep going in the face of adversity.

Another idea that is getting lots of attention is Self-regulation. “Self-regulation” is the ability to monitor and control our own behavior, emotions, or thoughts, altering them in accordance with the demands of the situation. It includes the abilities to inhibit first responses, to resist interference from irrelevant stimulation, and to persist on relevant tasks even when we don't enjoy them (education.com).

We include all of these concepts in our school counseling program but depend on Second Step as the anchor for the tier 1 and tier 2 components of the program because it is evidence-based. To further teach children about their brains and  develop mindful awareness we use the MindUp Curriculum from the Hawn Foundation because it has been studied in schools. We use MindUp in both tier 1 and 2 but not as extensively as Second Step. We are always looking for evidence-based programs and practices to improve the school counseling program.

Movement and Mindfulness

This group that makes practicing mindfulness and yoga moves for for young children is certainly worth checking out. Many of  their suggested activities are perfect for teaching self-regulation and some for emotion management. A friend did the training and said it had lots of activities that counselors can use in classroom lessons or small groups. Check it out.http://move-with-me.com My favorite is the Mondey Wisdom chant that goes along with doing cross crawl. I am trying to incorporate more movement, music, and rhythms in my lessons and groups that are compatible with the MindUp curriculum from the Hawn Foundation. 

Teaching the ABCs of Attention, Balance and Compassion: Susan Kaiser Gr...

Teaching children Attention: focusing & choosing
Balance: quieting & seeing
Compassion: caring & connecting
Susan Kaiser Greenland explains her approach to teaching mindfulness to children. I love her hand motions!