Put yourself first – the mindful breath
If you already have some familiarity with mindfulness, you may know that establishing a regular practice is key to implementing mindfulness in your life, inside and outside your work environment.
Establish a regular practice. To create a mindful classroom, it is important to be anchored in a personal mindfulness practice. You don’t have to go on retreat for a month. Find a few moments each day to sit quietly and focus on your breath. First thing in the morning can be wonderful, but the best time is the time that works for you.
If you’re brand new to mindful breathing, try this. Find a spot where you won’t be disturbed. Sit with feet flat on the floor, and with a relaxed upright back and head. Place your hands in your lap or on your thighs. Close your eyes or lower your gaze to a spot on the floor in front of you. Breathe regularly through your nose, paying attention to each in-breath and out-breath. Thoughts may arise; plans, worries, ideas, ruminations, or stories. When they do, just gently let them go and return to focusing on each breath.
Your mind will wander. It’s what minds do. It’s normal, and it’s OK. Just let whatever image, thought or story arises float away or dissipate. You may find it useful to silently note it when it happens, by saying to yourself, “thinking”, or “planning”, etc.
Try three minutes or so at first. When you finish, take note of how you’re feeling, both emotionally and through your physical senses. That’s all it takes. If you find you enjoy doing it for longer, or more often go ahead. It’s simple, (although not necessarily easy), portable, and free.
You can’t always take time to sit. But you nearly always have time for a few mindful breaths. Like any new habit, a cue can remind you to pause, tune in to sensations and emotions and take three nice gentle breaths. Some people decide to take a few mindful breaths every time they go through a doorway or pass a mirror, or sit down for a meal.
In the next installment of The Pause that Refreshes, I’ll share ideas for bringing mindfulness into your classroom.
