Supporting student success

Living Peacefully Through Mindfulness

The CDC organization researched anxiety levels of children and adolescents and found that most high school students feel anxious, panic and fear. The respondents identified that one of the most significant stressors originates from being worried about the long term impact of the pandemic on their lives.

Some children reported feeling anxious because they missed out on several milestone experiences, such as not attending prom. Other responses indicate that our children also have concerns about catching and spreading the virus. In recognition of these widespread concerns, the focus of this year’s International Day of Peace is on maintaining peace during a pandemic situation.

The connection between wellbeing and peace is clear. However, given the challenges that the pandemic presents us with, what practical strategies might we apply in order to reduce this anxiety and increase our wellbeing?

One practical strategy that we can all apply to our daily lives is mindfulness. Jon Kabat - Zinn, a well known author and founder of the Stress Reduction Clinic at the University of Massachusetts, states that,

(University of Minnesota, 2016) “Mindfulness is an awareness that arises through paying attention, on purpose, in the present moment and nonjudgmentally.” Takingcharge.https://bit.ly/3DpG5SS.

In adherence to Jon Kabat, psychologist Scott Bishop describes mindfulness as a,

(University of Minnesota, 2016) “Non Elaborative, nonjudgmental, present-centred awareness in which each thought, feeling, sensation that arises is being acknowledged and accepted as it is.” Takingcharge.https://bit.ly/3DpG5SS.

These definitions may sound complex but, in practice, mindfulness is simple and can take place wherever and whenever you like. Typical mindfulness practices focus on breathing routines and an awareness of our senses. Mindfulness does not require equipment or have to cost anything at all; mindfulness is accessible to all.

In fact, mindfulness stems from meditation techniques, meaning that regularly performing mindfulness in our lives will likely have several benefits. According to research, meditation can relieve stress, anxiety, pain, depression, insomnia and hypertension. Preliminary research indicates that meditation can also help people with asthma and fibromyalgia. Additional research indicates that regular meditative practices will improve attention, decrease burnout and improve sleeping quality. The more frequently the acts of mindfulness or meditation, the greater the impacts will be felt.

Here are several easy to do, basic mindfulness exercises, that you can apply to your daily life:

• Basic mindfulness meditation – Sit quietly and focus on your natural breathing or a word or "mantra" that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

• Mindful driving - Hop on your car, start the engine, go wherever you like. Or, if you are feeling a bit adventurous, find new routes, notice the scenery, the sound of the engine, the sound of your breathing (if you like, you can do mindful breathing). Pay attention to every detail you may notice, welcoming all body sensations and thoughts that may be present without judgment.

• Freestyle doodle or Direct doodle - combined with breathing techniques or simply free doodling while noticing how you feel during the process.

• Mindful music - enjoy your favourite song, be present with all the musical instruments that you hear. Accepting the lyric, the sound of the voice of the singer, the change of the pitch. Feel your heartbeat, affirm the change in your breath. To vary the experience, doing mindfulness with mediation music may make your body, mind, and muscle more relaxed.

• Mindfulness body scan - Choose your favourite spot, wherever it is, it can be indoor or outdoor - Lay your body comfortably, or sit conveniently, then close your eyes. Relax your hand, bring your attention to your ear, eyelids, and other body parts, breathe while travelling to your body. Sense the muscles; if there's any tightness, breathe mindfully to release the tension. Notice and accept any sensation without judgement.

• Mindfulness eating - Prepare any food you desire, have a bite of it. Slowly, notice the food texture, colours, see the shape and enjoy the smell of the food. When you put the item in your mouth, you can stop for a moment to feel the texture, chew slowly. If you like, you count while you chew before swallowing it. Be present with all the sensations you feel while eating the item. Give positive affirmation to any feelings and thoughts that may occur.

Here are key points to remember when just starting out with mindfulness:

• Go with the flow. In mindfulness meditation, once you establish concentration, you observe the flow of inner thoughts, emotions, and bodily sensations without judging them as good or bad.

• Stay with it. At times, this process may not seem relaxing at all. Still, over time it provides the key to greater happiness and self-awareness as you become comfortable with a wider and wider range of your experiences.

• Gently redirect. If your mind wanders into planning, daydreaming, or criticism, notice where it has gone and gently redirect it to sensations in the present.

• By practising accepting your experience during meditation, it becomes easier to accept whatever comes your way during the rest of your day.

Above all, mindfulness is a practice that involves accepting whatever arises in your awareness at each moment. Include being kind to yourself, forgiving yourself, understanding yourself better without judgement and finally accepting yourself, others and things around you. By having these regularly, your wellbeing will improve and internal peace will be restored.

Sources:

www.awarenessdays.com

www.unesco.org.

Thepathway2success

www.healthline.com

www.takingcharge.edu

Celebrating Success

An important aspect of any school’s culture is the way in which student success is recognised and celebrated. A school’s definition of success captures a school’s values and aims and sends a clear message to the community about the qualities, skills and characteristics that we aim to nurture.