Mindfulness
What is Mindfulness?
Well, according to the OED it is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Doesn't that sound particularly important right now? The problem with social distancing and staying home is that frequently our time is less occupied and we spend it worrying about things we can't control. Practicing mindfulness is a way of focusing on the present moment to help enjoy those moments and calm worry. Below are three commonly used mindfulness practices that you and your family can practice.
Body Scan
Lie down on your back on a comfortable surface and close your eyes.
Start by tensing all the muscles in your feet and lower legs, squish your toes in and flex your calves. After a few seconds, relax them and and pay attention carefully to how your body feels.
Then work your way up through your body, focusing on a flexing and tensing a few parts at a time and then releasing. Concentrate on how your body feels as you are relaxing.
Stop when you finish relaxing your shoulders and neck and concentrate on how your body feels for awhile before sitting back up and opening your eyes. (Or relax into a nap, which is what usually happens to me!)
Mindful Walking
Mindful walking has two benefits! A focus on mindfulness and exercise! Since we're all stuck inside right now, a walk can be therapeutic all on its own! Just maintain appropriate social distance.
Walk slowly and silently. Pay attention to what you see, hear, feel and smell. If you are walking with your student, offer them some examples of something you hear or feel. Pause to notice specifics, like a bird chirping, etc.
Letting your Thoughts Come and Go
This is more often used as a grounding exercise for anxiety, but I find that practiced frequently it brings you back to the present when your worries start.
Try and observe your thoughts like you are a stranger watching. Watch the thoughts for a minute. Then imagine leaves floating along the surface of a stream or brook. Each thought becomes a leaf that floats down the stream and away. Let the thoughts come and go without you needing to respond to them or do something about them.