Self-Care Corner

Mindfulness: Portable Self-Regulation  

Being mindful does not require us to do yoga, sit cross-legged, or chant. Mindfulness invites us to be fully present in our current surroundings  in a calm state of mind. When we are in this state, we are in our cortex with all the brain levels stacked, one upon the other, working together to appreciate the present moment.  

Mindfulness takes daily practice to build the circuitry in our brains that allows us to be calm and present in the face of stress. That practice can be incorporated into activities we already do. Take eating, for example: When you sit down to a meal, first breathe into a calmer state. Settle into the space, look around and take in the sights and sounds of where you are. When you take your first bite of food consider the smell, taste and texture of the food – can you pick out one spice or flavor note? Chew the food thoroughly - notice, does the taste change as you chew? Swallow the food – feel it moving down your esophagus and into your stomach. After you’ve swallowed- take a deep breath. Repeat. You might want to consider where all the components of your food came from; the soil, rain, sun, farmers’ efforts that contributed to this food on your plate. Feel free to offer gratitude for that effort.  

When we enter schools and classrooms, the pace of the space can feel overwhelming at times. If we regularly practice mindfulness, our ability to navigate the stressful moments and fast pace of schools will serve both us and our students better. We can also think creatively about how to teach mindfully and, where appropriate, integrate moments for pause and mindfulness within our classrooms and schools.

Research shows that mindfulness reduces stress, decreases rumination, and improves self-regulation by nurturing calmness,  mental clarity, and concentration. Cultivating and strengthening  these brain pathways creates a ‘default’ pathway when we need it most.  

Self-Care Tip: Practice mindfulness  at least once a day to build calming brain pathways. 

Resource: What are the benefits of mindfulness? (apa.org) 

By Jeanne Elberfeld, MD, LSW NeuroLogic® Coach