What is mindfulness? The most common definition of mindfulness comes from the pioneer of secular mindfulness: Dr. Jon Kabat-Zinn. He states that mindfulness is paying attention in a particular way; on purpose, in the present moment and non-judgmentally. This purposeful and particular attention to the present moment can be applied to either outer or inner world. We can practice this purposeful awareness to sensory experiences such as sound, sight, texture, smell, touch, taste, movement, but also to thoughts and emotions. Take a moment and think about your day today. Now try to recall how many times did you engage in purposeful awareness to the present moment without being distracted by either outside world (sensory experiences such as text bings, e-mail notifications, etc) or inner world (thoughts about past or future, judgments). You really needed to think, right? Chances are that you can count these mindful moments on the fingers of one hand. You are not alone. As it turns out these purposeful moments of awareness are rarity in today's fast world. We all are constantly dividing our attention and multi-tasking, going in ten different directions, not noticing world around us, which is not necessarily a good thing. It is like being on the autopilot and feel that half of the time we don't even know what just happened to us, where are we going, what we are thinking and where the time flew. The autopilot mind is unaware, distracted and in the perpetual state of stress. That stress response inhibits our brain from focusing, learning, and reasoning rationally. It is mindful awareness that can prep our brain, settle us in present, help us problem solve, and awake that optimistic, caring, creative, and happy you. This Dr. Oz segment gives excellent tips on how mindfulness tools help us improve our memory. Listen to Cory Muscara, the fellow Mindful Schools year-long graduate, MBSR teacher and Integrative Health Coach, as he guides you through several practices. Try it out and observe the difference!
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What does research say?
Mindfulness based practices and its benefits have been researched for decades, first in the health care system, then as mental health interventions, and only recently in education. The recent explosion of mindfulness research in education indicates that benefits for children are quite promising! The consensus among numerous studies indicate that with mindfulness practice there are improvements in at least three areas: healthier body, better emotional well-being, and sharpened attention. To learn more about mindfulness research and to search for articles go to https://goamra.org/ MediaRadio interview for the NPR affiliate station in Virginia on mindfulness in education.
http://www.hearsay.org/post/Mindfulness-in-Education-7c-Faith-Freedom-Justice-March.aspx Podcast interview for the South Carolina's Center for Educator Recruitment, Retention, and Advancement (CERRA)
http://schollt.podbean.com/e/jelena-popovic-october-2016/ Want to learn mindfulness and use it with youth? Try the fantastic online courses by Mindful Schools. Check them out at http://www.mindfulschools.org/
Here one of my teachers from Mindful Schools, Megan Cowan, shares how mindfulness can help us build compassionate schools. Enjoy! Watch this amazing TEDtalk by Andy Puddicombe on benefits of mindfulness: |
Why should preschool children learn relaxation and mindfulness skills?
The most recent research done at University of Wisconsin-Madison suggests that even preschool students who are taught social, emotional and academic skills through "Kindness curriculum" showed great improvements in attention, pro-social skills and academics. Learn more at
http://www.sciencedaily.com/releases/2015/01/150126124447.htm
Why should school age children learn mindfulness skills?
Teaching mindfulness skills to school children prepares their brain for learning and helps with self-regulation and cognitive skills. Learn more on how mindfulness benefits low-income schools at http://blogs.kqed.org/mindshift/2014/01/low-income-schools-see-big-benefits-in-teaching-mindfulness/ and elementary school students http://www.ncbi.nlm.nih.gov/pubmed/25546595
The most recent research done at University of Wisconsin-Madison suggests that even preschool students who are taught social, emotional and academic skills through "Kindness curriculum" showed great improvements in attention, pro-social skills and academics. Learn more at
http://www.sciencedaily.com/releases/2015/01/150126124447.htm
Why should school age children learn mindfulness skills?
Teaching mindfulness skills to school children prepares their brain for learning and helps with self-regulation and cognitive skills. Learn more on how mindfulness benefits low-income schools at http://blogs.kqed.org/mindshift/2014/01/low-income-schools-see-big-benefits-in-teaching-mindfulness/ and elementary school students http://www.ncbi.nlm.nih.gov/pubmed/25546595
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Watch the "Inside Out" with your children!
It teaches so much about growth mindset, emotions and thoughts we all have and how to deal with them in a healthy way and models positive parenting. Big thumbs up! |
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How do you start?
Start with yourself! Start with yourself! And did I mention start with yourself?
Here are few simple ways to start:
Like Andy Puddicombe said in his TEDtalk start these practices today in order to "experience greater focus, calm and clarity in your life." You might find helpful to start with some of the following apps:
Breathe2Relax (free), Headspace (first 10 sessions free), Stop, Breathe & Think and/or InSight Timer.
I would love to hear how your practice is going! Contact me with questions/comments.
Start with yourself! Start with yourself! And did I mention start with yourself?
Here are few simple ways to start:
- Start with 5 to 10 minutes daily of getting acquainted with a present moment and do absolutely nothing, but breathing in and breathing out. Noticing, but not judging your thoughts and bringing back your attention to breathing in and breathing out.
- Pay attention to at least one bite of food each day. Notice smell, texture, temperature of your food. Close your eyes and enjoy that bite!
- Listen, really listen in conversations. Give attention to the speaker and at the same time pay attention to your own thoughts and feelings of what the speaker is saying and your body. Try to say to the speaker: What you say sounds important. To make sure I understand you correctly, I would like to repeat to you what I think I heard. Let me know if my understanding is correct. Is that O.K with you?
Like Andy Puddicombe said in his TEDtalk start these practices today in order to "experience greater focus, calm and clarity in your life." You might find helpful to start with some of the following apps:
Breathe2Relax (free), Headspace (first 10 sessions free), Stop, Breathe & Think and/or InSight Timer.
I would love to hear how your practice is going! Contact me with questions/comments.