Michelle Fenn Constant Learning, Inspiring Students, Inspiring Teachers, Mental Health, Mindfulness, self reflection, Wellness, wellness, wellness

Mindfulness Tips for Stress Reduction

I’ve recently spent some time with fellow educators and health care practitioners in order to find solutions to an all too prevalent issue.  Burn out, stress, compassion fatigue or empathy fatigue; whatever you call it, it is a reality for those in caring professions like teaching and health care.  The room was filled with women from all over the province.  Although our stories were different, we were all exhausted, overwhelmed, and consumed by feelings of guilt and inadequacy.  We had a common purpose for coming together; to find ways to put mindfulness and stress reduction into our daily living.  
The most common excuse that people use with regards to self-care is that they don’t have enough time.  I used to say the same thing.  Then I realized that if I have had enough time to watch two episodes of something on Netflix, I had enough time to go to the gym or cook a healthy meal.  As I have learned more about mindfulness and meditation I have realized that it doesn’t have take a huge amount of time and it really doesn’t take a whole lot of effort.  You just have to start.
I’m an “all or nothing” kind of person and a perfectionist.  I used to set lofty exercise, meditation and healthy eating goals for myself and then quit when I haven’t met these unrealistic expectations.  Now, I start one thing and do it, slowly and simply.  I try to adopt Nike’s “Just Do It” advertising campaign as my mindset towards mindfulness.  I have to remind myself to be patient, kind and compassionate around my mindfulness practice.  I forget, I get distracted and I feel disappointed in myself sometimes.  The most important thing that I try to remember is I can always begin again.  I can begin again every moment.  The judgment that I have about missing days at the gym or on my meditation cushion is my own.  There is no one that works at the gym that will berate me when I come through the door.  They will welcome me and I have never left the gym or my meditation cushion wishing that I had done something else with my time.  I thought it might be helpful to share some simple and quick ideas that can easily become habits in order to become more mindful and practice self care.

1.  Begin each morning by spending three or four minutes lying in bed awake before getting out of bed.  Pay attention to your breath and set your intention for the morning rather than shutting the alarm off and immediately swinging your legs to the floor.  It seems like such a simple thing, but it can make a positive impact on how you face the day.

2.  While doing any mundane task such as washing your hands you can simply pay more attention to the task.  Don’t try to multitask and don’t be on “auto-pilot”.  Be aware of what you are doing and do it slowly.  Actually enjoy the simple task of hand washing.  It may take you a few seconds longer but it gives your brain and body time to become more grounded.  Pay attention to your breath.  Are you holding your breath?  Are your shoulders tense?  Let the warm water flow over your hands and be grateful for the water we have.  Lather the soap and feel it squish through your fingers.  Dry your hands completely, taking the time to appreciate the act.  We know in the teaching profession how important the act of hand washing for our health and we do this many times a day but how often do we wash our hands mindfully?  Take these few extra seconds, breathe, be aware and be grateful.

3.  Each morning before exiting your car at work take a few minutes to check your breathing.  Be grateful for the day, be aware of your intention for the day at work.  Try to do a quick body scan to see if you are holding any tension and let it go.  If you aren’t really looking forward to the day, force a smile.  The silly act of putting a smile on your face on purpose while alone in your car will often produce a genuine smile!

4.   Be mindful about your cup of tea or coffee.  Over the years we have become accustomed to having our tea or coffee “to go” that we are no longer mindful about drinking it.  In fact, we have adult sippy cups to ensure that we don’t spill it and companies that put warnings on the side of cups to remind us that the contents might be hot.  As a society, we have become pretty mindless about drinking hot beverages.  Our coffee and tea have become caffeine that is fuel to be consumed rather than a comforting and tasty beverage to savoured and enjoyed. So take the time when drinking your hot drink.  Take the time to smell it, feel the warmth in your hands, to really look at it and to enjoy and be grateful for it.  


For more information about “Tea” Meditation and mindfulness visit Tea Meditation – Plum Village

5.  In order to incorporate mindfulness practice into your work life, practice it with your students.  Each day I have a morning meeting with my class.  I use a singing bowl to draw attention to our practice and we sit in a comfortable position.  We only do this for a few minutes each day but we pay attention to our breathing, we close our eyes or choose a spot to land a soft gaze.  The students have said that they can feel the energy in the room become more calm and peaceful.  I do the practice along with them.  I have grade 4 and 5 so we also talk about mindfulness and what it means.  It works hand in hand with self regulation.  If students are mindful about their behaviour then it becomes easier for them to practice self regulation strategies.

I do not claim to be any kind of mindfulness or meditation guru.  I have not painstakingly researched the positive effects of mindfulness from a scientific perspective.  I’m just an elementary teacher and mom trying to bring balance to my life, one moment at a time.

 

Michelle Fenn Communication Tools, Communication with Parents and Guardians, Mental Health, Mindfulness, Modern Learning, Professional Judgement, self reflection, Technology in school, Use of Technology, wellness, wellness

Finding Balance in a Digital World

When I first began teaching, over 20 years ago, I spent a lot of personal money on “resources”.  In teacher’s college I worked part time at The Teacher’s Store and spent the majority of my paycheque on black line master books, “units” and teacher’s guides, which took up space on my book shelves and in large plastic totes in my basement.  Now I can access free downloads, use Teacher’s Pay Teachers, Twitter, Pinterest or any number of educator websites.  It is difficult to deny that the use of technology is a huge part teaching.   I access the curriculum documents online on a regular basis. In fact, I don’t even own a paper copy of the curriculum documents.  Attendance, IEPs and report cards are now web-based.  Student portfolios are digital and parent communication is mostly electronic.  We communicate with our staff on Edsby and post our students’ triumphs using digital platforms such as Seesaw.  When I am away from school for the day, I book an occasional teacher online and send in my plans via email. As a parent, I pay for my son’s school trips online.  Almost everything we do in education seems to involve technology in some way.  It makes our job so much easier!  Doesn’t it?

Herein lies the rub.  As wonderful and “easy” as it all is, digital information and communication can also be suffocating.  For example, it is easy to ask a question of a colleague in my large school something by email or text and get an answer in seconds without having to take ten minutes to walk to his or her classroom.  However, it also may mean that I won’t see my colleague all week.  It is easy for a upset parent to send an email in the middle of the weekend and then I stew about it until I can take care of it when I am back at school on Monday.  It is easy to spend hours following the trail down an internet rabbit hole trying to find the “perfect” lesson plan.  It is easy to look at examples of art lessons on websites like Pinterest and then feel inadequate as an educator because mine didn’t go quite according to plan. It is easy to send an email in the middle of the weekend, just to get it done, when I should be spending time with my family.  It is easy to get into a chat on Twitter with educators around the world and learn all kinds of cool stuff, and then realize that I have missed going to the gym…again.  Digital information and communication is never done.  There is always something to check or answer or post.  Yes, I admit that it is a little ironic that I am writing this on a blog post, but wait…here’s why.

I have decided to try a few things so that digital information and communication will not suffocate me.  I have created “office hours” for communication.  I have told the families of my students that I will only respond to emails or messages on Edsby or Seesaw between the hours of 8 a.m. and 5 p.m. Monday to Friday. If I take the time to communicate something to families outside of office hours, then I will draft it and save it and send it during office hours.  If there is something urgent, families are instructed to call the school.  I have turned off notifications of email on my phone.  I no longer go on Pinterest and have stopped going on Twitter.  I will only check Edsby once a day.  If there is something of urgent importance, I have no doubt that someone will find me and let me know.  My students will update their own digital portfolios. I am going to try to be mindful of the amount of time I engage in digital communication and information for my job in order to maintain a healthy work-life balance.  It will take some practice and I’m sure that I will find myself getting into some old habits.  However, my mantra this year for my class is also for me…strive for growth and progress, not perfection.

Beverly Papove Mindfulness

Giving Mindfulness a Go

I’ve always been impressed with stories of teachers using meditation and/or mindfulness in their classrooms, helping their students to calm their minds and grasp strategies for self-regulation in a way that most people are too busy to attempt. Thinking that it should be something I set up at the beginning of the school year, I just never got around to fully dedicating time and effort to introducing the concept of mindfulness in my classroom. I felt that I was definitely far too busy to try (evidently, I needed some mindfulness) regardless of how I believed it would truly benefit not only my students, but my teaching practice as well. And then, a couple of weeks ago, I finally jumped in and gave it a try.

In a previous post, I wrote about how our students were involved to varying degrees in a brain inquiry. After having poked at the brain for about two weeks, we have now begun leading both classes in exercises of mindfulness. Using the book, “Mind Up!” as our guide, we began the introductory lesson and are amazed at how everyone has become engaged in the idea of thinking about how we think. Mapping the brain helps to identify key areas responsible for what the brain can do. The students have learned about the prefrontal cortex (called the “Wise Leader” in the “Mind Up!” program), the hippocampus (“Memory Bank”) and the amygdala (“Security Guard”). Now, the students are locating their thinking and reasoning for their actions in their heads. If I ask, for example, why they can remember how to count to 20, some students will say that it is because of their ‘Memory Bank’, while many of them, even some of my junior kindergarten students will readily drop the word,  ‘hippocampus’ (because it’s a very cool word). We all smiled today when a jk student came up to me and said cheerily, “I heard a story today and then I put it in my hippocampus!”

We are also finding that giving the direction to “Use your Wise Leader” as they touch their foreheads to show that they remember where that part of the brain is, seems to be a little more meaningful for the students as they begin to explore the idea of self-regulation. Metacognition is a challenge for anyone. Without a means of helping children understand what the brain does and what it allows us to do, simply asking them to THINK about why they’ve done something can be too abstract. Now, they are building the foundation for understanding what their brains are capable of, and by extension, what they are capable of.

On the wall beside our carpet area, there is a poster of the brain with the three key areas highlighted and labeled so that we can refer to it when we gather for stories, the morning message, or knowledge building circles. To get everything started, we slipped the initial lesson about mindfulness into our day just after our morning message – it was a 10 minute introduction. Later in the day, we talked about it again, building on what we had begun talking about in the morning. Now, at any time of the day when the group is gathered together, we are able to have a quick lesson and keep slowly moving through the mindfulness program. It has become a regular aspect of our day, with the students understanding the power of their breathing, their emotions, and all of their senses. Maybe we are imagining things, but the classes seem to feel calmer and the students more grounded. We will definitely continue what we are doing.

There are many resources on mindfulness out there – from books to videos – and they all seem to be worthwhile. The book, “Mind UP” is just one of many. If you have ever considered bringing mindfulness into your classroom, my ECE partner and I can attest that you do not need to be an expert in the field. If you find something that seems like it would be appropriate for your students, I encourage you to take a deep breath, give it a go, and see what happens.