Mindfulness & Self-Regulation

How to Infuse Mindulness & Self-Regulation Strategies into Your Gymnasium

Presentation by Christina Collins, Never Stop Moving
Manhattanville College, Mt. Kisco, NY
Share the Wealth PE Conference, Sat, January 17, 2024

link provided at her presentation
https://docs.google.com/document/d/13bj0FODnG2AjGZKwPxNQIwfd5bv28NET1RRyDhoHC9w/mobilebasic

Infusing Mindfulness Into Your Gymnasium (presentation slides)

Brain Dump

Wheel of Control

Past, Present, Future, Hypothetical (What If?)

Grounding Technique - 5, 4, 3, 2, 1

Name It to Tame It Feelings - entering the gym, use clothes pin with name on it to identify how you're feeling today

• identify stressors

• signs and symptoms of stress

Imagery / Visualization

Progressive Muscle Relaxation / Body Scan

Cross-Body Exercises

Stress Balls or Glitter Jars (Swirling Thoughts)

Repetitive Word or Phrase (mantra)

Physical Exercises/Postures

Tapping

Guided vs. Silent Meditation

• Melting Exercise (G)

• Bring It Down (G)

• Be Kind to Yourself (G)

Back Writing

I Spy with My Little Eye

Exercise

Take Pulse

Gratitude Practice - before answering a question, ask the person to name one thing they are grateful for

Mindful Coloring - coloring a detailed picture, no two touching spaces the same color

Mindful Minute - stand up, close your eyes and breathe, sit down when you think a minute has passed (someone else silently keeps time)

Relaxing Music

Breath Focus:

• Belly Breathing

• Equal Parts Breathing

• Triangle Breathing

• Box Breathing

• Trace (Finger) Breathing

• Candle Breathing

• Whale Breathing

• Bunny Breathing

• Bumble Breathing

• Breathing Buddies