Every-body's Got a Heartbeat

The first sound we experienced was our mother's heartbeat. Before our parents knew our name (perhaps), they heard our heartbeat. This universal common experience is a soothing primal memory - like a drum beat.

So when we get stressed out, or our "engines run high" it makes sense to reconnect to the soothing rhythm of a resting heart beat.

When we take 6 nice, long, deep breaths in a minute (count up to 5 on the inhale and back from 5 on the exhale 6 times) we can "sync" our breath to a resting heartbeat and stimulate the vagus nerve. This nerve "turns on" the parasympathetic nervous system. In other words, it creates a physiological condition where we "tend/mend & befriend" or "rest & digest". We experience feelings of peace and ease, as opposed to the typical "fight/flight/flee" responses of stress.

Here is a great song for kids that affirms the universal delight of our shared heartbeats!

The next time you find yourself feeling stressed out - stop & breathe 6 times per minute, placing your right hand on your belly and your left hand on your heart. Let your vagus nerve sync your breath with a resting heartbeat to return to feelings of peace and ease.

Hey Warrior! Naming & Taming Anxiety

I have been teaching young children and mindfulness practices for over 20 years.  Many years ago (prior to 9/11) parents would ask if I'd consider teaching yoga to children. I would always respond, "kids don't need yoga - they should teach it"!  
Fast forward 17 years- our world has become increasingly fast paced, loud and well...just plain scary.  As a result, we are seeing more and more young people suffer with anxiety.
I have recently discovered a children's book that explains anxiety beautifully. It's called "Hey Warrior".  I have created a screen cast in order to share it with you.  If you would like your own copy you can order it from this website - enjoy!

https://www.heysigmund.com/

And here is an article on how to detect and respond to childhood anxiety-

https://www.heysigmund.com/anxiety-in-children-things-kids-say-that-could-mean-im-anxious

May we be peaceful and happy together.

Happiness in Four Pebbles

After learning about the importance of peace related to the life and teachings of Martin Luther King Jr, our class enjoyed a simple peace meditation.

This lovely book outlines a simple meditation technique, inspired by the teaching of the Vietnamese Buddhist Monk, Thich Nhat Hanh, who King nominated for a

 Nobel Peace Prize.

Each student received 4 small stones, representing a flower, mountain, water and space.

While holding each pebble, you breathe out it's unique quality:

Flower - Freshness

Mountain - Solidity

Water - Calmness

Space - Freedom

The students then drew pictures of what each stone represents while listening to this song by Betsy Rose which outlines the special qualities of the pebble meditation.

After we were done, the kids took a "gallery walk" around the classroom, enjoying one an others art work.  After the experience was complete the students used words like - peaceful, joyful and happy to describe how they were feeling.  
Mahatma Ghandi said, "If we are to reach real peace in the world, we shall have to begin with the children."  After our "Handful of Quiet", it felt as if we had begun to make a dent in it.

We have a brain in our belly. When our stomachs are stronger we get smarter!

It's not easy to be a super hero.  You need to develop focus and concentration.  Watch these adorable first graders show you how to access your inner ninja.

Movement Breaks

Movement breaks have become a well worn groove in our daily routine. These breaks give the kids (and their teacher) an opportunity to take a well deserved rest from the rigor of our academic day.  During these breaks I try to build on the children's physical stamina, so that they become more and more accustomed to getting out of their comfort zone in order to learn new and wonderful things . I also try to give them the time to "get their sillies out" and connect with one another in light-hearted, kid-friendly ways.  
Here is a short video showing the kids taking quick movement breaks between lessons.  I asked the class to record their answer to the question, "Why do we take movement breaks"? There were a few brave souls who took me up on it! I am hoping that you will hear more and more from the students as the year goes by...

Peace Out

I have been having some difficult "mom moments" lately.  I am parenting a preteen with only early childhood experience and am in particular need of the "users guide" for my 12 1/2 year old model.  Like Dorothy said to the Wizard, "You don't have anything in that black bag for me, do you?" 
I am faithful that "love conquers all" - love and peace of mind. It seems I get myself into a bind when I let my anxiety take over, or let my son's anxiety rule.I just learned that 25 percent of kids from 13-18 have been diagnosed with anxiety disorders (click here to read the article), and it is hard to say how many others suffer but haven't been diagnosed. And what about younger children?  
So lately I have been reflecting on the nature of anxiety. Anxiety can look like belligerence and disrespect in major melt down moments.  When I am able to step back from my or my son's anxiety, I am able to shine the light of consciousness on the shadows and respond with love. The affirmation "I see you, I hear you, I care about you" is my guiding light, my north star... 
Mindfulness practices are another source of strength and guidance. I am much better both as a parent and teacher after I have done my yoga and meditated!
There are more and more amazing mindfulness resources for kids and families.  One of my new favorites is "Peace Out Guided Relaxations for Kids".  You can find them on You Tube!  They are a lovely antidote for the toxicity of anxiety in both you and your child. 

  Here is a sample:

Peace and love to you and your little one!

Mind Jar - do nothing moment

Do you need a moment to calm down and center yourself?  Consider making a mind jar!

How do I make a mind jar?

Here we are enjoying a "do nothing moment", watching our mind jar settle down. 

"Moody Cow Meditates" is the companion book to "Peaceful Piggy Meditation".  It tells the story of how a mind jar came to be.  This was my son's absolute favorite story ever!