• Food & Thoughts Mindfulness

    Posted by Heather Mann on 3/23/2020

    This can help students with CONCENTRATION.

    Ever realize that you just ate a whole plate of food, but didn't taste a single thing!?

    Take some time to be mindful and in the present moment, even when you are eating! Here are some tips:

    • Find a quiet and comfortable place to eat
    • What do you hear in this moment?
    • Look at what you are eating. Describe it in your mind. 
    • Smell the aroma of your food
    • Take one bite at a time
    • Feel the consistency of the food in your mouth
    • Focus on the taste of the food
    • How does this food make you feel right now? 

    Enjoy the moment and be mindful of what you feel and taste. 

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  • Mindfulness: Glitter Relaxation

    Posted by Heather Mann on 3/23/2020

    Adopted from the book: Mindful Games, by Susan Kaiser Greenland:

    For help with ATTENTION: 

    Let's get creative. If you do not have a snowglobe or glitter ball, we can make a simple calming bottle for this activity. 

    I use a plastic water botlle (any kind), corn syrup (this can be left out), glitter, gems, anything that can be shaken in water and then fall to the bottom rather slowly, etc., and crazy glue.

    You can definitely youtube this for other ingredients and ideas.

    • Take some of the water out of the bottle. 
    • Add corn syrup
    • add glitter, gems, etc.
    • Crazy glue back on the top, so you do not have an explosion.

    Now for the activity: Shake the glitter object. Focus your attention on the glitter as it slows and falls in the container. 

    Ask yourself the following questions:

    • Can you see through the glitter or do you need it to settle before you can see through it? When our minds are racing, we cannot see or think clearly. We must calm our minds in order to focus on our task at hand. 
    • How does your mind feel after focusing on this glitter container? Do you feel more calm. Was your attention focused on the glitter?
    • Practice some deep breathing as you watch the clear float and fall. focuse only on that object in front of you. 


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  • Breath Like a Bear Book Mindfulness

    Posted by Heather Mann on 3/23/2020

    Some of you have read the newsletters and know that I teach a mindfulness activity when I go into the classrooms for counselor classroom lessons. Here are some specifics. 

    Candle Breath: Hold a pretend candle and imagine a flickering flame. Breath in through your nose and gentle out through your mouth. You do not want to blow the candle out yet! Just let it flicker. Do this a second time and on the third breath you may quickly blow the candle out.


    Llama Neck Stretch: Gently bend your head to your shoulder and take a deep breath in through your nose and slowly out through your mouth. Bring your head to the center and then gently lay your head on your other shoulder. Breath in through your nose and slowly out through your mouth. Bring your head center and gently rest your head forward. Repeat breathing.


    Gorrilla Shoulder Rolls: Bring your shoulders to your ears for 5 seconds. Relax your shoulders and roll them bacvkwards. Roll them forward and then shake it out. 


    Snake Breath: Breath in through your mouth and gently breath out through your mouth making a quiet hiss sound. 


    Cat Stretch: Lock your fingers and turn your palms facing outward. Bring your hands to your heart and take a deep breath in through your nose and then push gently out from your shoulders while exhaling from your mouth. Bring your hands back to your heart and repeat. 


    Giraffe Twists: Sitting in a chair, you breath in through your nose and exhale as you twist your body sideways. Hold for 3 seconds and return to your middle. Repeat for the second side. 


    More to come......

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