We are approaching a new school year. This often brings about new goals and dreams - for yourself and your students. What if you considered picking up a consistent mindfulness practice for yourself? Like REALLY doing it, not just here and there when you can? Consider this...

Mindfulness is a practice-just like learning a new instrument, picking up cooking, or trying out a new sport. It doesn't just happen. It takes time. It takes practice. It is always evolving. And you know what, it is not easy to do everyday.

Let's say you just turned 40 (like myself) and you decided to set a goal to run a half marathon (I just may have done this). If I was to sign up to run 13.1 miles on a whim and tried to do it with little or no training, I would be in a lot of pain. And quite frankly, I'd feel like a miserable failure.
 
This is such a parallel story to many people's first experiences with mindfulness and meditation. "Ugh...I tried it but I can't sit still for 5 minutes - and certainly not 20 like they recommend." I hear this at least three times a week.

Okay, then don't. Don't do it for 20 minutes. Don't do even do it for 5 minutes. Try it for one minute. And then build up your endurance. Just like I can do with the half marathon training. I'm sure you wouldn't recommend running 12 miles on day one. I'm pretty sure I'd hear to start with a mile - and then two - back to one - up to three...and so on. 

Just like my heart and quads immersed in running, I need to give them time to build up. But with more practice and training, the stronger they become and the more enjoyable running is. The same goes with our brains. Our brains are plastic - that is, they can reorganize and form new connections with repetition and new learning. If we are more deliberate in what we choose to focus on, we can ultimately have more control over our response to experiences, impacting not only our own and happiness and well-being, but our relationships and the well-being of others. But in order to do this, start small. Start realistic. Start with sitting in peace for just a minute or two and slowly build up. Your brain will start to reap the benefits, as will your entire body. And remember, it's a practice. There will be some easy days and some tough ones. Just keep going. 

You've got this,
Christy xo
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Wondering how the brain can actually change? Check out this 4 minute video from Professor Richard Davidson from the Center for Healthy Minds. 

Summer is freedom.
Summer is exploration.
Summer is playful.
Summer is family.
Summer is connecting.

AND soccer, t-ball, swimming, vacations, birthday parties, picnics...the list goes on. For those of us with summers off from school, we find ourselves inadvertently cramming in as much as possible into our “summer of fun.” This can often become even more stressful than the other ten months of the year. Crazy! With that said, here are a few mindfulness based “de-stressing” tips for you - and for your kiddos…

1. Start and end your day with gratitude. Write 3-5 things that you are grateful for in the morning. Use a journal, a chalkboard or your favorite piece of technology. Reflect on the gratitude items from earlier in the day and add 3-5 additional items to your evening list. Keep the list going through the summer. 
2. Start the day with an intention. Reflect on an area of yesterday that brought you stress. Consider what you could do differently if a similar situation arises. Set an intention to do just that today. 
3. Deep breaths! I was feeling the stress this morning as my alarm didn’t go off and I overslept by one hour...instead I awoke to two little girls chattering bedside. As I was telling the twins how stressed I was feeling because “Mommy got up so late,” (side note-remember the days when 6:57am was EARLY and not LATE? I miss those!) my one little gem turned to me with the utmost confidence and said…”Mommy, just take a deep breath. Why don’t you do a car breath...Vroommmm…or a rainbow breath?” I laughed and did just as she told me. And it changed the course of my day!  
4. Put the phone down and just be. That’s it.
5. While exploring something new - whether by yourself or with loved ones - take 2 minutes and integrate all five senses into the experience. You may just find much more to appreciate that you wouldn’t have discovered before. 

Enjoy soaking in the sunshine!!

With love,
Christy Lynn

P.S. If you are looking for a summer challenge, consider getting up 15 minutes earlier and engaging in a 15 minute sit for two weeks straight. Reflect on Day one’s stress level and the stress level on Day 14.  

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