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Yoga and Mindfulness in Schools: Tools to Improve Self-Regulation, Learning, and Classroom Management

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Yoga and Mindfulness in Schools: Tools to Improve Self-Regulation, Learning, and Classroom Management Yoga and Mindfulness in Schools: Tools to Improve Self-Regulation, Learning, and Classroom Management. How to grow a generation of empowered, healthy, and happy students AND teachers! Jeanette Gallus & Deborah Bilzing Jeanette Gallus, MSE, MA, LPC, RYT, CCYI • Certified School Counselor • Licensed Professional Counselor • Certified Spanish Teacher • Yoga 4 Classrooms® Trainer • ChildLight Yoga® Instructor • RYT- 200hr Registered Yoga Teacher Dr. Deborah Bilzing Ed.D, NCC, BC-TMH, RYT • Licensed School Counselor • Licensed K-12 Teacher • Licensed District Administrator & Pupil Services Director • Board Certified Counselor • Board Certified Telemental Health Provider • RYT- 200hr Registered Yoga Teacher & Meditation Instructor Introductions • Who are we? • Who are you? • What challenges are you facing in your school today? • What challenges do you face with students in your class or building? • What do you want to learn today? “Your intention”… • What will you learn today? Overview Participants will discover ► How useful yoga, yogic techniques and mindfulness can be in our own lives and in the lives of our students. (Even some scientific/research based evidence☺) ► How yoga and mindfulness has been shown to enhance social-emotional learning, self-regulation skills and help students in becoming their best selves! Why this sectional is so important for educators! We believe that truly transformational social emotional learning, learning that develops self-awareness, self-control, and interpersonal skills, happens when educators embody wellbeing first and then “spread” it out to their students. Throughout this sectional, we will provide you with opportunities to learn and practice some yoga techniques and mindfulness activities that can meet the needs of students and your entire school community. We believe by using yoga and mindfulness as part of your school day, you and your students will be able to manage a sense of peace throughout the busy school day! Before we begin… lets get ready to learn Sample “Morning Meeting” Sequence: Balancing/Community-Building Chime Listening / Pass the Chime Mountain (with Balloon Breath, Crescent Moon & Waterfall) Washing Machine King Dancer Special Place www.yoga4classrooms.com Centering Grounding Breathe Move & Release FOCUS Relax & Connect What is Yoga and Mindfulness? What do you know about yoga and mindfulness? How would you describe yoga and mindfulness? How can Yoga and Mindfulness help students to learn? What is Yoga? “Yoga is not about touching your toes. It’s about unlocking your ideas about what you want, where you think you can go, and how you will achieve it when you get there.” Cyndi Lee Yoga is a discipline from India. It is a holistic approach that incudes ethical and moral principles, physical postures, breathwork, and various types of meditation for the purpose of uniting mind, body and spirit. On the most basic level, yoga means “to yoke” or unite. For us, yoga brings breath and movement, body and mind, self and the world, intention and action to transform ourselves, our relationships and our communities. We have aligned our love of yoga and mindfulness with curricular themes so that in working with teachers, you can implement these activities without religious reference. In yoga, a body movement is called an asana, however to be school friendly we call asana simply poses or mindful movements. Instead of using the term meditation, which is the practice of understanding and embodying our whole and most brilliant selves, we approach this practice through the art of mindfulness. Mindfulness centers on present moment where you accept awareness of your breath, body, emotions, and thoughts. (you can also use the term “brain breaks”) Scientific research has demonstrated the benefits of both yoga and mindfulness on teachers well-being and how these impact teaching. Teacher well-being directly impacts their ability to be present, calm and responsive to students in their classrooms. Teacher well-being directly impacts students social emotional outcomes and academic performance. So it only stands to reason, supporting teachers well- being has a direct impact on the academic performance and social emotional outcomes of our students. (1) Schwarzer, R. & Hallun, S. (2008) Perceived teacher self-efficacy as a predictor of job stress and burnout: Mediation Analysis. Applied Psychology, 57(s1) 152-171. Yoga is… A system of connecting the whole self: body, mind, and spirit OR the 3 B’s: Body, Brain & Breath What are the benefits of yoga for teachers and students? Teachers: ► 1) Reduces Stress And Anxiety. ... ► 2) Improves Memory And Attention Span. ... ► 3) Helps To Manage Weight. ... ► 4) Improves Flexibility, Balance And Posture. ... ► 5) Teaches Correct Breathing Techniques. ... ► 6) Promotes Mindfulness. ... ► 7) Encourages Self-Love And Self-Care. https://www.jbcnschool.edu.in/blog/benefits-of-yoga-in-schools/ https://www.breatheforchange.com/about/our-research How does it help? ►Yoga works on a neurobiological level by calming the physical symptoms of hyperarousal, ►such as increased heart rate, ►exaggerated startle response, ►and high cortisol levels (Brotto, Mehak, & Kit, 2009). Grounding principles of Secular Yoga 1. Core features are: physical postures, breathing exercises, relaxation, mindfulness 2. The “yoking” of yoga is with mind and body 3. Informed by and responsive to yoga research 3. Access and inclusion for all students (RTI Level 1) 3. Not religious, spiritual or comprised of practices, symbols or narratives from historical, religious traditions 6. Does not integrate cultural artifacts associated with traditional yoga, (chanting, Sanskrit) Cook-Cottone, C, Mindfulness and Yoga in Schools (2017) SCIENTIFIC EVIDENCE Yoga and Mindfulness for students: • Empirical research suggests that yoga and mindfulness practices at school may have a number of positive effects on student health, behavior, attention and performance • Addresses the whole child, thus maximizing the development of academic, social and emotional learning competencies • Supports classroom and overall school climate. • Educators experience improvements in classroom management, physical symptoms, teaching efficacy, well-being, stress reduction and burnout prevention. www.yoga4classrooms.com/supporting-research https://www.breatheforchange.com/about/our-research Yoga IS mindfulness Being present in the moment with kindness and curiosity. What is Mindfulness? DEFINING MINDFULNESS Being present in the moment with kindness and curiosity. Expanded: Being present with what’s happening in the moment, inside and outside ourselves, with kindness and curiosity, so that we can respond versus react. Yoga IS mindfulness Mindfulness practices improve ability to: • adaptively and effectively shift attention when needed • successfully self-regulate the feelings and stress • concentrate deeply on an object, task or thought • be open to experience • free the mind from habitual, automatic thinking • nurture and appreciate all subjective experiences Mindfulness Body Scan Now let’s build off the foundation of your own wellbeing and bring wellness to your students ► This next section is intended to provide you with resources to integrate what you have learned so far into your instruction and interactions with your students. ► Through committing to your own wellbeing and implementing these practices into your classrooms and schools, you are empowering students and teachers to show up as their authentic selves. ► You are developing a generation committed to and capable of overcoming injustices and challenges of our time. Yoga and Mindfulness In your Classroom Some Components to add to your classroom 1. Settling In 2. Breath Awareness 3. Mindful Movement- Yoga 4. Community Connecting – Partner and community mindful yoga movements 5. Focus- Mindfulness techniques Settle In Activity 1 ► Primary & Secondary Grades: Self Awareness and Self Management ► Settle into a comfortable seat in a circle ► Bring your hands to your heart or one hand to your heart and other to your belly or on your lap ► Focus your eyes on one point or you can even close them if your are comfortable ► Now listen to your breathing- inhale and exhale ► Let’s take 3 collective breaths together ► Now share a smile with your friends across the circle After doing the activity ask these reflective questions: 1. How do you feel after taking 3 collective breaths? 2. Do you feel different than you did before? 3. For Primary grades- what was it like to breath with your friends? 4. For Secondary grades- When might it be useful for you to take deep breaths during the day? Breath Awareness Activity 1 ► Primary Grades- self management, focus, playful learning ► Breaths of joy to energize and clear our minds and have fun ► Find an open space that gives each child room to move and plant their feet firmly on the ground ► As they breathe in (inhale #1) lift arms up to the sky. Inhale a little deeper (inhale #2), lifting your hands even higher. Breathe in the last bit of air (inhale #3) reaching as high as you can. ► Exhale all your air out as you fold forward and swing your arms toward the ground and behind your legs ► Let’s do this one more time together and this last time, bring one hand to your heart and the other to your belly. Notice your energy now. After doing the activity ask these reflective questions: 1. How did you feel when doing the Breaths of Joy 2. How do you feel now? 3. How did this activity change our bodies and minds? Breath Awareness Activity 1 ► Secondary Grades- self management, social awareness, and relationship skills ► Circle and settle in ► Share that sometimes we feel overwhelmed with our thoughts, emotions and sensations going inside our bodies. Rather than holding onto this discomfort, we have the power to release whatever is not serving us through our breath. ► First, we are going to release any sensations that are not serving us. Notice where you are holding any tension in your body perhaps where your muscles are tightening. Take a deep breath in, connect to those sensations, exhale and set that tension free, go ahead let it go. Let’s do this two more times. ► Next, we are going to release any emotions that aren’t serving us.
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