Foreword from TeachThought Staff
What are mindfulness techniques?
Mindfulness skills include observation, attention, self-awareness, breathing patterns, guided imagery, and full-sensory self-examination.
While meditation usually involves sitting, doing anything can be mindful — that is, we can be “mindful” while walking, eating, driving, brushing our teeth, etc. Mindfulness simply means being fully present in the moment through observation and self-awareness that draws attention to abundance and — well, almost anything.
Body Scanning as a Mindfulness Strategy
by Domenico Meschino
As we progress through our daily lives, we are constantly exposed to sources of stress—responsibilities, work-related projects and deadlines, family interactions, and multiple personal interactions.
Finding ways to reduce this stress is critical to maintaining good physical and mental health.this Full Senses Self-Check-In It’s a simple strategy we can all use to center ourselves in those moments. Following these steps will help us connect with our senses and emotions, take a break from external influences, and find balance and a clear mind.
this Full Senses Self-Check-In Good for us all: It can provide much-needed mental and emotional regeneration and can relieve stress headaches, loss of appetite, and any other physical symptom of our lifestyle. This strategy can also lead to breakthroughs for students and teachers. When taught well, it can instantly improve classroom management, student achievement, and quality of learning.
see also 30 Teacher Tips for Happiness
When you have time to rest for a minute or even a few seconds, close your eyes and take a deep breath. Inhale for as long as possible and exhale as slowly as possible, focusing fully on your breath. Then, close your eyes and focus on one feeling at the time. For example, focus on touch first. All your attention and thoughts are focused on touch. Slowly rub your fingers or touch anything around you – a chair, clothing, or anything close at hand. A few seconds should suffice if you’re fully focused on the sense of touch.
Afterwards, close your eyes and move on to another sensation. Put all your energy on your hearing. Keeping your breathing steady, your thoughts should be on your hearing. Hear as much and as clearly as possible. Imagine your eardrums opening and filling with power. This moment of focus should last a few more seconds.
Now, it’s time to move on to tasting. Direct all your attention, move your tongue around, and check your palate. Continue to breathe, focus on the taste in your mouth, eliminate any other thoughts from your mind, and let yourself fall into relaxation.
Next, it’s time for a mood check. In this relaxed state, ask yourself how you feel: check your inner emotions and isolate any variables that affect how you feel.only Feel for a while. Take a moment to feel good about yourself and what you do. Allow yourself to feel centered; let go of your negativity and simply feel.
see also Pause, Reflect, Adjust: Strategies for Well-Being
Now is the time for your vision. Up until now, you’ve kept your eyes closed to better focus on your other senses. Now is the time to open them up and fully focus on the observable world. Open your eyes and look around. Try to appreciate the environment around you with a different attitude. Appreciate the gift of sight; seeing details around you and becoming more aware of your surroundings.
Finally, it’s time to take a deep breath. Focus on all your senses at once: touch, taste, hearing, feeling and seeing. At this point in the practice, your senses should be heightened and you should feel relaxed and rejuvenated. You should feel more centered, more balanced, and feel closer to the reality around you. As with anything else, the more consciously you practice self-registration, the better you’ll get.
This exercise can also be done by examining one feeling at a time. During moments of anger, frustration, or excessive worry, if feasible, close your eyes and practice deep breathing. Then, bring your full attention to one feeling. The longer you focus, the more you can empty your mind. Those moments of not thinking will provide you with useful breaks to return to yourself in a calmer, less agitated way. Now you can do a better emotional check.
In very challenging situations, check-ins can be reinforced by talking to yourself. Self calming or soothing words designed to create balance and remove extreme tension and anger. “You will feel better soon. you are fine. you are breathing. you are safe. you are still alive. Fine, just keep breathing. You will feel better. We’ll deal with it when they clear their heads.“
see also what anxiety feels like to me
this full senses Mindfulness activities combined with the “non-thinking zone” of self-talk/internal dialogue can be very important assets for the academic and personal future of teachers and students.