Final Thoughts

I have so many thoughts about mindfulness, I find it difficult to begin and I don’t think I will be able to cover all of my thoughts.

Over all, I really enjoyed this Mindful Journey. I found that I was able to try something new and I felt the benefits right away. I can only imagine how the benefits will grow over time. My favorite take away from all of this is the Belly Breathing. I think everyone is capable and willing to try belly breathing. No matter the situation, taking the time to focus on your breathing can rejuvenate you, can spark ideas, can focus you and can calm you. I can only see benefits with a focused breathing and belly breathing.  

I noticed that many of these formal activities were not as big as a stretch as I was expecting. I was expecting to not understand, feel comfortable and especially how to weave it into my every day.  But I could and I think I partake in informal mindful activities nearly every day.

When I get stuck in the rain I always stop and feel the rain on my face before I continue you. Most days I take the long way home to take stock of my day and reflect. However, if I am doing this informally, I can only imagine the benefits that will come when I take more time to consciously decide to carve time out of my day to be mindful.

I was surprised by how the comfort levels were quite varied around the classroom. This is cause for some concern for bringing it into my class next year.  I am still undecided about how much I am willing to dive into the practice in my classroom. However, guided sensory intake, guided self-appreciations and group, deep belly breathing I think will be effective for the student’s wellbeing. If I establish right adapt and pass this may ease some student’s discomfort.

 Mindfulness is not a one size fits all concept. If I bring it into my school, I need to what is best for my students. One thing I know for sure, my personal mindfulness journey will continue.

 

Guided sleep meditation

guided meditation to sleep

I found this helpful, to calm me before bed.

Night Time Silent Activity

I tried a night time silent meditation at my cottage. I felt like I needed to try it again after the day time activity. Before going to sleep I went outside quietly to try this exercise. My goal was to be silent, by myself and to bring attention to my 5 senses. I tried to engage with each of my senses. And after some deep belly breathing I was able to focus. I was surprised by how engaged my senses were without my knowledge before. While being present there was infinite possibilities my mind could be guided towards.

Senses

Smell - I could smell a campfire in the distance

           -the wet earth that was under me

           - smell of grass around me

Taste – it sounds silly but I could taste the humidity

Hear- I could hear a loon calling to its family

-          A whipperwill calling, waking up from its slumber reminding me it’s time for mine.

Touch- the blades of grass under me head
           - the water lapping at my toes

Sight- It was a marvel to watch the night time world

-          I could see the moon, I could see the moon glistening upon the water.

-          The big dipper

-          The fire flied all around.

Calling upon each of my senses was a new activity for me and I was pleasantly surprised. I was so fully engaged in mu present. My mind did not wander, but it simple noticed and appreciated what was around me.

Response to my earlier question in the Day Time Silence Activity.

Can you be silent in the world?

Yes, you can. There is a time and place, you just have to make the time and the place.

 

Mindful Eating

Last night my friend was cooking burgers on the BBQ and I was setting the table upstairs. He then placed only one burger on the table. He then explained that he ate the burger, while walking up the stairs. I was shocked, I said ‘were you hungry?’ and he replied ‘not really’. This made me think so much about mindful eating.  I started to ask the questions myself why am I eating and prompted myself to take stock of my situation. I focused on eating, my hunger, and the food. I think this is a great way for us to be aware of what we are putting in our mouths. Healthy bodies lead to happy minds.

This website was great for some extra reading on mindful eating.http://amihungry.com/what-is-mindful-eating/

 

Belly Breathing

Elmo and Belly Breathing

I have noticed that throughout this whole journey my main take away has been to breathe. When  you focus on your breath you are able to regain the present. The video above is Elmo teaching about Belly Breathing. I have been singing it to myself all week. 

Morning Boosters

During this course I have begun  to start your day in a positive light! By starting your day with these morning boosters you are setting your day up for success. I learned about morning boosters while working at the hospital. Each morning the patients would begin there day, mindful of a positive tone.   I have played around with this mindfulness activity for the past week and  I have found that promotes well being before getting out of bed. Instead of dreading the alarm clock I look forward to my next booster. I have composed a list of 10 boosters with the help of some students .You can use these prompts and express your feelings in a way that best suits you, meaning you can write it down, you can say it out loud or dance it out. As long as you express it. I have enjoyed it thus far and I think it might be a great 5 min activity to bring into my classroom next year. 

1. 3 things you are grateful for
2. 2 people you are thankful for
3. Something you are proud of
4. Find a quote that expresses how you are feeling
5. 3 strategies to help you overcome your anxieties
6. Pick a song that a. Calms you
   b. Builds you up
   c. Expresses your feelings
   d. Gives you strength
7. Goal for today
8. Dream for the future
9. Something you are looking forward to
10. Reason to get up this morning 
11. 
12. 
    

The Hindrances

The Hindrance to meditation and mindfulness I chose was Restlessness. I find sometimes when I am trying a mindful activity, I cannot remain focused on the guide. I find that I am making lists in my head, I am planning the rest of my day. I am stressing about the future or remembering the past and not focused on the now. It is like I have ants in my pants. This really neglects me of any mindful benefits. If I am constantly focused on ‘when is the end’. I am wishing my life and the now away. However, I have noticed that this is more of an issue when it is my first time on a particular mindful activity. If I have done it before then I am more willing to jump in. How do I overcome this? I think it would useful to run through it once so I know where I am going. This may eliminate some of the anxiety. If I am prepared before I start then I am more willing to try. As well, if I am using this as a procrastination tool then it will obviously not be beneficial, I need to make sure that my time and place is ready for me to jump in

Two Ways to Think about Meditation:The Instrumental and the Non-Instrumental

There are two sides to every story. If we neglect one in favor of the other, than we may integral parts of the story. That does not mean we need to agree with both sides but we must be aware so that we may fully understand the stand we take. Like in everything else there are two sides to the story of Mindfulness Meditation. One camp claims that meditation is an “instrumental” method as it ‘allows us to cultivate, refine and deepen our capacity to pay more attention and to dwell in the present moment awareness.’( Kabat-Zinn1) While the other side explains that meditation is a method of nothing, the purpose is to ‘awake what already is so’(Kabat-Zinn2). Meaning that meditation is a method for something that already exists, it is a method to obtain something you already have. I am a fence sitter on this debate, I feel as though I am unable to fully join one of these arguments.  It is like the idea of “taking a year off of everything, to go find yourself”. You cannot take a year off your life, your life keeps going and you cannot find yourself when you are yourself, the latter argument.  However, you can take a year to try new things, cultivate new ideas, transform and see new things all in the purpose of creating, noticing and recognizing yourself, the former.  If meditation is a time for you to reflect, rethink, refocus and connect with yourself amid the busy world I think it is a useful skill.  Again I feel the sweeping idea, who knows? Who is right? And who owns mindfulness? If it works for your well-being then it is good. But keep in mind that every story has two sides and maybe you are missing out on something bigger if you do not educate yourself on the other ideas

IPOR

a.       What is the ‘Natural Attitude’ (p. 8)?

Natural Attitude is everything, what everything is a part of. It is a base, a foundational understanding that everything “is”, it is a “given” to our everyday experience.  It is what things are, it is what it is.

b.      What is dependent co-arising (pp 10 -13)?

The dependent co-arising is that everything is co-related, nothing is completely self sufficient, independent. Even when something seems wholly independent it is undeniably interwoven in its existence. Nothing can exist in a vacuum. Our experiences and objects are shaped by everything and everyone.

c.       What does he mean ”Emptiness then means fullness?” (p. 10)

This means that even when something appears to be empty of meaning or connections it is completely full and connected. It may seem separate and independent, yet once we dive into thinking about we realise that nothing can be independent, it evokes meaning, purpose. It is a good practice, when you consider that something is more that is appears you open yourself up to possibility. You are open to more experiences and infinite potential.

d.      What is ”coming to understand” entail (p. 15)?

When you haven’t notice the interconnectedness it means you haven’t put the pieces together yet. There is more to everything than our initial reaction. When we come to this understanding or thrive to approach the world this way we will see a fuller world. However, it is a choice to act upon this coming to understand and the practice can be difficult to keep up with.

e.      What is the danger here (p. 18)?

There is a danger to this process though. One might start feeling overwhelmed and overburdened. There more you unfold the interwoven workings of our lives, it just begins to grow and grow. Everything is connected, connected with past, present and future. It can be difficult to comprehend the connections yet once you start and become well practiced at it, it should become easier

f.        How is the act of ‘mutual composure’ related to teaching  and learning in schools, in this M Ed? (pp 22-23)

If we do not practice this, we miss out on a fuller experience. By making sure we practice and have the tools we become better educators. As well, if we can pass on tools and techniques it can help our students and the next generation. If not we might miss the big picture and the connections to everyday life.

g.       Describe an experience you have had that was like the one he centered this paper around

This reminded  me of being at my cottage, on  a Saturday night when the guitars are out and everyone is performing their own party piece, singing, story, joke, around the campfire. I sat back and unfolded the scene. I thought of the songs, the songs we hear every campfire, the meaning the song has to us as listeners, to the singer. How whenever I hear this song, it puts me right back to this chair at the campfire when I was 10, 15, 25. But even that is a limited view of my experience. I must think of where this song came from, who wrote it, what did it mean for the first singer. Now my seemingly personal independent experience is connected to people and places I do not know. And what experiences influenced that person. I could do this with everything that makes that one moment for me, the fire, the people, the chairs, the trees, the stars. A rock is not just a rock. By unravelling my experience, I feel a more genuine and fuller experience. 

Outside

During our silent mindfulness activity I chose to go outside. I sat down at the picnic table and I just focused on my breath. I focused on appreciations of the world around me. I appreciated the heat on  my skin, I appreciated the picnic table to sit at, I appreciated the wind on the tall grass.  I loved this time! I loved this time to breath in and breath out! I was surprised that when we came back to the group how everyone had very different experiences. With the little bit of freedom to go anywhere we wanted, everyone did something different with the same criteria. Some people did laps, some people try to get as far away as possible and some people never left. This reminds me of meditation, we may all be guided the same way but we all take it our own way.

 

Glitter Jars

“Mind in a Jar”

• Purpose:
• To teach children that they can calm their bodies and minds with deep breathing
• Supplies needed:
• Jars (I used Ball canning jars)
• Water
• Glitter

• (Hint: Glitter is with the bracelet-making kits at Target. I searched forever to find it!)

I made a glitter jar today. Glitter Jars are a great tool that I can use in my classroom and again for myself. This visual aid allows us to show how a mind that is stressed, overwhelmed or angry looks. But if we place the jar on the counter and let it rest the glitter will slowly calm down. And while watching the glitter swirl around, try practice the deep belly breathing. This will calm you down and allow you to have a mind that is susceptible for meditation. By watching and breathing it calms the mind so that it can overcome the anxiety or anger and even refocus. Bringing the mind back to a blank, calm, normal space. I found that even when I am calm this is still a great tool that will allow me completely focus on the glitter, which is great to practice focusing on one thing. Then after getting the steady breathing I can move into a meditation.

This blog provides different and interesting takes on the glitter jar. Check it out hereà http://www.therealisticmama.com/11-awesome-calm-down-jars/

https://www.calm.com/

This website is a great tool for background music for mindfulness activities. 

Quiet Time

This mindfulness activity was to have us try to be silent with our own thoughts for  20 minutes. Well I lasted 2 minutes! When I left the library, a custodian came up to me and opened a door and introduced himself. I had the thought, well rules are rules you cannot speak to him. But then I realized that I am to be present. And presently a man is looking on expectantly and in kindness, I want to pass that kindness back on to him as well. So I broke my silence and spoke to the gentleman. I cannot be silent in a verbal world. Or rather, I cannot be silent if it takes me out of the present. If the point of all this is to be present, I must accept what comes my way.

Another idea became aware of was that you can always start again. I don’t have to wait for a day or a year, but I can start again right away. Once I was able to be silent I was able to hear the world!

 

Giving Kindness Meditation

In this meditation Chris had us invite someone we care about that we can talk to and then offer them some kind words. We were to wish them happiness, health and kindness. Well at first I was a little uncomfortable about choosing just one person, and I began to fuss and fall out of the present. So instead of completely falling behind I invited my whole family to sit at a table and I spoke to them as a unit. Offering them each individually, by making eye contact, this kindness and then together as a unit.  I learned from this meditation that I have to do what is comfortable to me. Just like in the TRIBES rules we have a right to pass maybe in Meditation Rules we have a right to change it to make it more effective for us. I would have lost the whole meditation if I had to pick just one. I would have been constantly battling with why or why not choose someone. So from this realization, for the next meditation I will do right by myself while still following along.

This was our second visual meditation and I found this much more effective. It gave me something to focus on rather than focusing on the people around me. I felt fully present doing this activity and I felt as though this was actually bringing me to life.

The second part of this meditation we had to turn these kindnesses upon ourselves. And I think this is wonderful. We must look out for those around us, but we must all be caring for ourselves or we are of no use for others. At first it was a bit uncomfortable but then I embraced it. I felt as though I was giving myself a pep talk, looking in the mirror getting ready for the day. I think this is a powerful message to give yourself, the message that you like yourself and that you want to do well!

When we came back to the group, I felt buzzed, I felt powerful and rejuvenated. I was shocked to learn that not everyone had the same experience that I had and in reality many people were comfortable with the whole process and shut down. I am glad I heard that, it reminds me that not everyone will have the same comfort levels, not everyone is comfortable with self, others and quiet. So how do I take what I learn to the future? I think if I were to do this exercise I would have to remind people that they can adapt the practice to fit them! As well, I am curious if the more you practice giving and receiving kindness in meditation will become easier?

Check out this video for some positive vibes https://youtu.be/qR3rK0kZFkg

My Second Meditation

In this meditation we were able to find any spot that we found comfortable and then we followed along the guided meditation. We were guided to throw a rock down a well. This meditation had me present the whole time. First getting to choose my comfort position, which was lying down, allowed me to focus on Chris leading the meditation rather than trying to ignore being uncomfortable.  This guided meditation had us throw a pebble, and watch it fall. This was great, I felt as though I was following this pebble and falling, falling, falling into a mindful mind. Then again focus on the breathing. This time I felt present and rejuvenated when I finished.  I am not sure if I felt more comfortable because I knew what to expect and ready to try or because I move to a more comfortable sitting position.  I suspect it is a bit of a balance between the two.

My First Meditation

This is my first formal meditation. I have participated in some informal meditations while in drama classes, religions class and yoga, however, sometimes I do not use it as a mindfulness activity. In these cases I was using it for some other means such as prayer, preparing before a show and relaxation, and I didn’t follow the lead of the person leading the meditation. But this time was different. I consciously made the decision to listen and partake in the steps into this mindfulness meditation.

So officially this was my first time in sitted guided meditation. And how did it go? How did it feel?

It felt uncomfortable. I tried to sit in the with my feet firmly planted on the ground and back straight. Well I never sit this way and I find it quiet uncomfortable on my back, so I found I missed some of the meditation because I was too focused on the way I was sitting. It was only when I focused just on my breath that I was able to ignore and overcome this pain and anxiety. When we spoke as a group it became clear to me that this is a good thing to have learned this far. I need to focus on my breath and when I do that, then I can shut off my hyperover drive mind and focus on the guided meditation. As well, in the big group Chris mentioned that it was ok when our mind slipped as long as we tried to call it back to his voice. I thought this was great because it didn't make me feel silly or bad at meditation. This is something I need to remember to say if I am ever leading a meditation

In the future I hope to try and move more, cross my legs or a comfy couch may allow me to fall into the meditation easier. 

Intention = self-regulation to self-exploration to self-liberation: personal journeys

Attention = sustained focus (first) and then flexibility of focus

Attitude = accepting, open, and kind curiosity towards one’s experience

This diagram is a great prompt for me. It is a great guidepost when we start thinking about Mindfulness. Trying to remain or get to the centre of Venn Diagram is a feat but with hard work can be achieved. 

My Journey Journal

Hi, it’s Niamh! This is my journey journal into Mindfulness. I am completely new to mindfulness. I am looking forward to earning techniques and theories . Both for my classroom, as well as for myself. I am ready to commit to trying mindfulness.

Mindfulness is a state of active, open attention on the present. When you're mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.

Let’s start this journey and see if this definition fits for me.