A MINDFUL BEGINNING
Published: 24/01/2012 by LYNDAL PHILLIPS
A MINDFUL BEGINNING:
How Mindfulness and Meditation can support a calm return to school.
February is the month of shiny new school shoes, bright fresh lunch boxes and crisp clean uniforms. It is time to leave behind the shimmer of summer holidays and turn our minds to the new school year ahead.
The transition a family makes from breezy holiday mode to the structure of school routine is not to be underestimated. Mixed emotions abound: relief, excitement, joy, regret, guilt, anxiety, pride, fear, happiness, love and sorrow might be experienced by some or all family members, at different times, or all at once, during this time of transition.
Combine this mix of emotions with the inevitable back to school exhaustion and a dose of hot weather and you have a recipe for a spun out, exhausted family.
A mindful approach to the start of Term One has much to offer families in support of a calm return to school.
MINDFULNESS
Jon Kabat-Zinn is a world renowned teacher of mindfulness and meditation and he defines mindfulness as ‘paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally’.
Mindfulness is the conscious awareness of our current thoughts and feelings. Being mindful allows us to notice our experience without reacting.
The ability to remain attentive and present with what is happening in the moment, and being able to observe what is happening in that moment without casting judgment or investing emotion, is a skill of great value in the creation and maintenance of harmonious family relationships.
PRACTISE
The practise of being mindful can be a positive way of supporting your family – and yourself – during challenging times, including the return to school.
Try these activities and enjoy creating mindful moments with your family:
The What-Went-Well Exercise (WWW)
It’s time to think more about what is going well in your life, and you can encourage your children to do the same. After all, the things we focus on really do become our reality.
The start of the year is a great time to start a WWW journal. Take ten minutes a day to list three things that went well.
For example:
The book I had on reserve arrived at the library, I shared a laugh with a lady in the fruit shop, dinner was delicious.
Encourage your children to do the same. If they are too young to write pick a time each day to ask the question “what went well today?” I like to do this in the car on the way home from school. Be mindful and really listen to the answers you receive. It is a delight to hear the little things that bring joy to our children each day.
Combat Catastrophic Thinking with Optimism
If your child is sad or frustrated it is important to honour their feelings in a genuine and generous manner. This means being fully present and calmly non-judgemental.
When it becomes clear through the language they are using that their thinking has become “catastrophic” it is time to encourage a more optimistic train of thought.
Encourage children to be mindful of using words like “always” and “never”: I’m always the messiest writer, I’ll never have a best friend, I always get put in the stupid group, I never get to sit up the front.
Catastrophic thinking is not grounded in reality; it is often the reflection of an escalation of emotion and can result in a false perception of school life.
Sometimes it might be hard to reason with a child in a catastrophic moment – they may not be able to fathom your attempts to dissuade them from these bleak ideas.
Take a mindful approach and insist the words “never and always” are dropped from the conversation. Optimism can be used to counter catastrophe through language.
Encourage children to be specific: my writing in literacy today was messy but if I look back through my book I can see the times when I was neat. The best friend I would like to meet will be funny and kind. I am in a low group for maths because I have some things I need to improve, but I often win swimming races so I’m in the top team for swimming.
Just as catastrophic language and thought becomes a habit, so too can mindful observance of the reality of the present moment and the utilisation of optimistic language.
Some children have difficulty getting to sleep during the first weeks of school. Meditation and gentle breathing techniques are an effective way of extending your mindfulness practise with children.
Belly Breathing for a calm bedtime (or anytime)
Have your child sitting or lying down in a comfortable position.
Tell them to place a hand on their belly.
Breathing in through the nose feel the belly expand with the breath.
Breathing out through the nose feel the belly contract and empty out.
Breathing in count 1 – 2 – 3
Breathing out count 1 – 2 – 3
Try this for two minutes.
Your child can use this simple breathing technique any time they need to feel calm and safe.
May you and your family enjoy a wonder filled beginning to the school year – and many mindful moments!
www.clearmindsopenhearts.com.au
Did you enjoy Lyndal's article? Please click the Facebook " like" tab.
photos courtesy google images
