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Mindfulness

Introduction

As the country and the world respond to the coronavirus (COVID-19), we are all feeling a range of emotions.  Our community understands how important it is to attend to the social and emotional needs that arise during times like these.  Here are some tools that we have been using for ourselves and our own families to help guide us through this uncharted territory. 

Today's Brain-cation

Today's brain-cation activity is about breathing.  Below you will find one of Ms. Sachs-Kohen's favorite breathing gifs.  She recently found it and has been using it regularly.  And below that, you will find a link to LOTS of breathing gifs.  Find one that works for you and then find one that works for each of your family members.  Maybe each person in your family could have their own to use as we find our way through this unprecedented time.

https://gph.is/2cBwk7G

https://giphy.com/explore/breathe

Calendar

January Calendar

Resources

Check out these ideas! Self-Care for Teens.pdf

Decision Tree

 1-Minute Mindfulness
 Here is a quick mindfulness activity for you to try.  As always, consider the following:

"Every emotion is connected with the breath. If you change the breath, change the rhythm, you can change the emotion. " ~Sri Sri Ravi Shankar 

1-Minute Mindfulness Activity

STOP.
Stand up and breathe. Feel your connection to the earth.

Tune in to your body. Lower your gaze. Scan your body and notice physical sensations or emotions. Discharge any unpleasant sensations, emotions or feelings on the out-breath. Notice any pleasant ones and let them fill you up on the in-breath.

Observe. Lift your eyes and take in your surroundings. Observe something in your environment that is pleasant and be grateful for it and its beauty.

Possibility. Ask yourself what is possible or what is new or what is a forward step.

1-Minute Mindfulness Activities

 

 Laughter
 

According to the Mayo Clinic:

A good laugh has great short-term effects. When you start to laugh, it doesn't just lighten your load mentally, it actually induces physical changes in your body. Laughter can:

  • Stimulate many organs. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs, and muscles, and increases the endorphins that are released by your brain.
  • Activate and relieve your stress response. A rollicking laugh fires up and then cools down your stress response, and it can increase and then decrease your heart rate and blood pressure. The result? A good, relaxed feeling.
  • Soothe tension. Laughter can also stimulate circulation and aid muscle relaxation, both of which can help reduce some of the physical symptoms of stress.

Even in this stressful and confusing time, it can be another tool in our toolbox.