where to begin with mindfulness

and how to keep it simple!

Many of us start out on the path to exploring mindfulness by asking friend after friend, reading online and jumping from one book to another to learn as much as we can...often ending up with a pile (of usually fantastic, yet overwhelming) resources. I know that was my case! So, I am going to try to keep it simple for ya’ll and offer up some of my favorite ways to kick off mindfulness for yourself - and your kids.

First, gain a basic understanding of what mindfulness is. Mindfulness is a present-level awareness of what is happening within your body (emotions) and around you (your presence in the environment) at any given moment-and accepting that moment without judgement. Jon Kabat-Zinn is THE man who created this secular concept called Mindfulness-Based Stress Reduction back in the late 1970s out of UMass. Much of what you read connected to him will offer you more understanding on the brain training of mindfulness and the science behind its power. He’s simply brilliant and I will be forever grateful for his non-religious offering to our society.
    
Here are a couple straightforward (less than 5 minute) articles to give you an overview:

• Three Definitions of Mindfulness that May Surprise You 
• What is Mindfulness? 

Tech-Free Ways to Begin…​

•    Discover Your Mindful Body: Find a comfortable position for your body that is alert and strong, yet relaxed. This is often sitting on a floor cushion or chair with your hands resting comfortably on your lap. Just be with your surroundings. One minute, two, ten, twenty...
•    Explore the Anchor of Your Breath: Take a deep breath in and back out. Do this a second time. Then, take three normal breaths. Return to a breath of your choice, this time paying attention to where your body is moving while breathing. Where you notice the movement while breathing (maybe your chest, your belly, your shoulders or the air through your nose), this becomes your anchor. For the next minute, focus on that new anchor of your breath. This is an intentional mindful practice that you can do anywhere, for any length of time, with any age.
• Track Head to Toe with a Body Scan: Sitting, standing or lying down, scan your body from head to toe as though a little butterfly or feather is floating from your forehead to your nose, chin, neck...all the way down to the tips of your toes. Relax and engage with your interior and exterior canvas.
• Gratitude Journal: Show love to yourself and the world around you. Grab any journal or piece of paper that you have and start your day off by writing 5+ things that you are grateful for. Write anything that comes to mind. Don’t judge, just write...even if it’s for the wiggle butt of your dog.

Resources to Borrow or Purchase…

• Mindful Games Activity Cards: These cards were one of my first purchases when learning about Mindfulness in Education and it was the BEST $16 I have spent in years! 55+ ideas to use for kids (and even adults) of all ages. Short, simple and powerful! 
• Mindfulness for Teachers: Simple Skills for Peace and Productivity in the Classroom (The Norton Series on the Social Neuroscience of Education) by Patricia Jennings 
• 10% Happier by Dan Harris (for adults) 
• I Am Peace by Susan Verde (for kids) 
• What Does it Mean to Be Present (for kids) by Rana DiOrio

Videos to Relax With...

•  Why Mindfulness Is a Superpower 
•  Mindfulness and the Brain 
• Anything from Go Noodle like Melting 

Apps...
    Insight Timer, Simple Habit, Headspace, Calm, Smiling Mind

Happy exploring!

OXO,
Christy 
Note: I do not receive any commission for these recommendations. These are solely my opinions based on personal and professional experiences. 

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