1/3 Specific Mindfulness Practices that I love and recommend that you try!
Mindfulness is the practice of being present and fully engaged in the current moment without judgment. It can help students develop self-awareness, self-regulation, and resilience. Thus, students can learn to be more present, focused, and engaged in their learning, leading to better academic performance and overall well-being. Here are some specific mindfulness practices that can be helpful in a classroom setting:
Body Scan (5 minutes to 15 minutes)
Find yourself in mindful body posture and if you are not too tired, close your eyes. Otherwise keep your eyes half open, and gaze at the floor.
Take a few deep, mindful breaths, in and out, paying close attention to the sensations in your body as you breathe in and out. Slowly begin to lengthen your exhalation and see if you can become more and more relaxed for the next few moments.
Now bring your attention to your head, particularly the top of your head (your scalp) and your forehead. Notice the sensations around your eyes, your nose, and your ears. If you feel any tension at all, see if you can let that tension go and dissolve with your next exhalation. Good.
Now bring your attention to your cheeks and your jaw. We usually hold a lot of tension in the jaw, so with the next few breaths, see if you can drop and relax your jaw completely.
Now bring your attention to your neck and your throat. If you feel any tightness or tension in this region, see if you can let it dissolve with the next few breaths at your own pace.
Now bring your attention to your shoulders, which is another place where we often store tension. In the next few breaths, see if you can relax them even more than usual. You may even give your shoulders a small massage with your opposite hands as you continue to breathe in and out.
Now bring your attention to your arms, wrists, palms and fingers and observe any sensations that might be there. Whatever arises is perfectly fine, stay there with the next few breaths.
Now bring your attention to your chest and torso and bring your entire focus to your chest going up and down for the next few breaths, feeling what’s there and letting it be.
Move your focus to your stomach and notice it, too, going up and down, up and down.
And now bring your attention to your upper and lower back. If you notice any tightness or tension, see if you can simply notice the sensation without worrying about it. Pain is simply a sensation. Most of the suffering is caused by our thoughts about it. With your next inhalation and exhalation set the intention to relax the areas in your back that are tight or tense. Keep going, you’re doing great.
Now bring your attention to your hips and your thighs, and notice how the chair feels as you make contact with it. And if you feel any tension there, with the next few breaths, let it go, let it dissolve.
And now gently bring your awareness to your knees, shins, and calves, bringing your attention fully to them as you breathe in and out.
And now bring your attention to your ankles, feets, and toes. You may choose to move your feet a bit to give your ankles a stretch or even scrunch your toes. Then release them completely as you exhale.
And now, bring your attention to your whole body, and notice any energy that might be present in your body. If there is tightness, allow it to dissolve with the next exhalation.
Now take 3 deep mindful breaths, at your own pace, and when you are ready, slowly open your eyes.
P. S. Get more of these exercises in my book.