Creating Calm in the Chaos

 Whew! We made it to Christmas Break!! Those days between Thanksgiving and Christmas are a blur. I feel like I’m in fast forward speed the entire time, in a mad rush to get everything done and prepared. Between family responsibilities, finishing up units in the classroom, getting grades finalized, and preparing for Cheer State, it is so overwhelming. I have to constantly remind myself to stop for a minute and breathe. 

With any activity that you do, breath is the foundation. Our strength comes from our breath. This is true whether you are lifting weights, throwing a ball, taking a test, or calming your mind. Never underestimate the power of focusing on your breath for just a minute. It will improve not only your mental health, but also your physical health.

As we enjoy the time with family over our break, try this practice to help you reset.

• Find a comfortable seat. Use blankets or pillows to settle in comfortably.
• Place both hands over your heart or one on your heart and one on your abdomen
• Take a few moments to notice your breath. Let it become comfortable and natural.
• Then slowly do a body scan, starting with your toes and feet. As you think about parts of your body, breathe to that spot. In through your nose, sending the oxygen to that particular body part; out through your nose slowly.
• As you work your way up through your body, feel each part relax through the breathing. 
• After you have completed your body scan, take one deep breath and lift your arms high overhead. Relax your shoulders away from your ears, relax your jaw, elongate your spine.
• Exhale from your mouth and let your arms float down by your side. 
• Repeat your deep breathing stretch 2 more times (more if you want or need).

It is my prayer that we are all able to enjoy our break, make wonderful memories, and come back refreshed.  Merry Christmas to you all!

Ruts

Neuroplasticity, according to the National Institute of Health, is the ability of our nervous system to adapt structurally and functionally. We control this process by decisions we make every day. Have you ever arrived at work and think "how did I get here?" You don't remember the whole drive, but somehow your brain knew exactly what to do to get you there safely. That is because you have repeated that task every single day.

In sports, we practice over and over to develop muscle memory. With each repetition, athletes are creating "ruts" in their brains for how to perform the skill. Much like a back road that has ruts from tractors going back and forth all season, our brains create pathways from repetition. That's why we practice for our cheer competitions so much! Stress and nerves can wreak havoc on a routine. We create muscle memory so they don't have to think! Their bodies just do what they have been trained to do.

Just as repetitive movements create patterns, repetitive thoughts also create patterns in our mind. These physical changes in our brain matter are shown in how we look, how we speak, how we act, and how we feel. And just like when you slip into a deep rut on a gravel road, negative thought patterns can be difficult to get out of. As teachers, we are experts at building students up and filling their minds with positive, uplifting encouragement. But are we doing the same for ourselves? 

By deliberately choosing to set our hearts on joy, gratitude, and positivity, we can create new ruts, changing our thought patterns, impacting our mental health, and encouraging those around us. Attitudes are contagious and affect how those around us feel. That begins the moment we walk up and they see our faces. Proverbs tells us that "a merry heart makes a cheerful countenance...." Our hearts affect not only how we act, but how we look. And that, in turn, impacts those around us. 

As educators, our attitudes create the environment of our classrooms, our hallways, and our buildings. Just as our students get excited if we are excited, they become negative if we are negative. I think we can all agree that there are times when this is an incredibly difficult job that can really drag us down. Our students are a reflection of what we bring into the classroom. On those most difficult days, we want to be able to rely on the positive "ruts" that we have created in our brains to pull us through. That is so much easier said than done.

So how can we help create pathways of positivity in our brain? Making the decision every day to do these 4 things will help!

1. Let go of worry. Worry is a counterproductive thought pattern that actually interferes with problem-solving.
2. Stop comparing. Spending time looking at others keeps you from seeing the good in your life.
3. Break the habit of complaining. Use that energy to learn and grow through what you are going through.
4. Choose to smile and be grateful. We are truly blessed in so many ways.

At the end of the day, it's all a choice. After these negative brain patterns are formed, it takes a conscious effort to create new positive ones. However, the reward of living a life filled with joy and peace is the payoff.

Needing some daily movement? Check out these moves or these flows! Kids a little restless? Take a mindful minute!

Puderbaugh, M. (2023, May 1). Neuroplasticity. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK557811/

Murfin, J. (2024). Choosing to be grateful : shifting mindsets. Christian Yoga Magazine, 4(20), 14–17.

The In-Between

These days between Thanksgiving and Christmas are some of the hardest days of the year for me. Dark days and super cold nights just make me want to crawl under a blanket and hibernate. My high school students seem to be the same way.  They are just not coming to class ready to learn and that mindset sure makes for some difficult days in class. 

During a time of the year where everyone is thinking about presents, our students simply need our presence. But how do we bring our best selves to the classroom when we are as tired as the students are? Creating some daily habits can be the key to dealing with these in-between holiday days. Having a daily mindfulness practice can help us filter out the noise of our days and cultivate more positive feelings. It is imperative that we continue to take care so that we can be the best version of ourselves for our students.

There is a simple mindfulness activity that I do to help re-center myself and my students. This 3-3-3 Method is a good way to reset and begin fresh when everyone is feeling out-of-sorts.

1. I close my eyes and take 3 breaths. Inhaling deeply and exhaling slowly.
2. I name 3 things I am incredibly grateful for today. (or 3 things I want to accomplish today, or 3 things I am looking forward to about today, or 3 things I learned yesterday. The positive thoughts are limitless.)
3. I move my body in 3 ways. This may be as simple as neck rolls and shoulder rolls or I may stand and do some standing poses.

This activity just takes a couple of minutes, but you will feel refreshed and ready to start again when you are done. 

If you have time for extra movement, take a look at this Friday Flow. Just remember to follow your breath. Lengthen as you inhale, expand as you exhale. Try a few of these moves (or all of them) with your students. They may think it is silly to begin with, but they will secretly enjoy it! 💓

Have a fabulous weekend!!!