I remember as a 1st grade student, waking up in the morning with a feeling of anxiety as I went to school. I was so worried that I would not be able to recall the ‘counting-on’ strategy my teacher had taught me, and that I would get the answer wrong in front of the class. Again in high school, I would feel sick with stress and worry at the thought of failing a test. For any teacher, on the outside, I was viewed as a very hard-working, high achieving student. However, internally I was really struggling to manage the stresses that were brought on by everyday school life. In retrospect, I believe had I known how to handle my stress in a healthier way, I would not have developed the pattern of worry and anxiety that I can so easily fall into when faced with stressful situations today.
Mindfulness exercises come in many forms including mindful breathing, mindful movement, mindful eating, and guided imagery. Some of my favorite exercises are the most simple, and can be used anytime, anywhere, be it while getting ready for the day ahead, on the drive home for school, or before bedtime. For example:
Belly Breathing: Often, anxiety is felt in our tummies. Notice how your tummy moves in and out as you breathe. Every time you drift back into worrying, gently bring your attention back to your tummy.
Lion Pose-helps in stretching the lower body, relieving stress and calming the mind.
I am happy to share the bank of mindfulness exercises I have built up, that can be adapted for any age group, please email me if you are interested. I have also included a recommended reading list below.
'Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.'
–Christian D. Larson
Recommended reading/resources
Evidence for the Impact of Mindfulness on Children and Young People, Katherine Weare, Emeritus Professor, Universities of Exeter and Southampton
Mindfulness-Based Stress Reduction for School-Age Children, Amy Saltzman, MD, Still Quiet Place, Menlo Park, California; and Philippe Goldin, Ph.D., Stanford University
Teaching Mindfulness to Children- Karen E. Hooker PSY.D. & Iris E. Fodor, Ph.D.
Mindfulness for Kids on Pinterest
Mindfulness for Worriers, Padraig O’ Morain
Mindfulness: A Practical Guide to Finding Peace in a Frantic World, Mark Williams and Danny Penman
Mindful Walking, Hugh O’Donovan
Journey into Mindfulness, Dr. Patricia Collard
Carol Slattery is the Assistant Early Years Principal at INTL*.
*In 2020, the International School of the Peninsula (ISTP) formally changed its name to Silicon Valley International School (INTL) to better reflect its bilingual programs, location, and international values.