Mindfulness games & adventure skills.ppt
- 1. Movement & Mindfulness Curriculum Building Fitness, Focus & Self-Regulation Skills www.move-with-me.com 1
- 2. Leah Kalish, MA leah@move-with-me.com www.move-with-me.com 818-667-3689 Education and Experience •NYU in 70’s and Pacific Oaks College 90’s •Teaching & developing resources/curriculum since mid-90’s Successful Curriculum and Resources •Move With Me Action Adventures – Pizza Party and Scooter & Me •Barefoot Books - Yoga Pretzels and Yoga Planet Decks •Every Kid’s Yoga – Teaching Yoga to Children with Special Needs •School Specialty and Yoga Ed – Pre-K through High School Curricula •Imaginazium - Yoga Kit and Empowerment Pack for Kids •Gaiam - Yoga Fitness Videos for Kids, ages 3 – 6 and 7 – 12 Dr. J.C. Pearce: Play is nature’s biological plan for learning. 2
- 3. Mission To inspire, educate, and empower teachers, parents, and caregivers to increase the amount and quality of physical and emotional education they offer their students and children by providing an innovative and engaging variety of active play and mindfulness activities that can easily integrate into any daily school or home routine. 3
- 4. Objectives • Understand the vital importance of play/movement/ embodied self-regulation for nurturing fitness, emotional stability, and learning readiness. • Be committed to modeling self-awareness /self-care. • Be prepared to teach / practice Adventure Skills to support well-being and build self-regulation. • Be ready to implement the Movement & Mindfulness Lesson Plans. 4
- 5. EDUCATIONAL PRINCIPLES • Learning is an integrated experience that is processed both kinesthetically in the body and cognitively in the brain. • Play is a child’s work and offers a natural, effective, and rewarding classroom. • Movement is the doorway to learning; once it is open, repetition of concepts, explored with engaged curiosity, is the key to retention. • Storytelling is one of the most powerful techniques we have to communicate, teach, and motivate. 5
- 6. EDUCATIONAL PRINCIPLES • Acquiring self-regulation and mindfulness skills is crucial to developing the self-control and socio-emotional intelligence needed for lifelong success. • Secure relationships are essential for children to thrive physically, emotionally, and cognitively. • Optimal development /learning requires a stress-appropriate environment. • A healthy, happy, effective classroom is interdependent & nurtures health of the whole. 6
- 7. Pre-Activity • Turn head to left. – Notice how it feels. – Notice range of peripheral vision. • Turn head to right. – Notice sensation and vision. • Fold from hips into forward bend – Notice sensation and range of motion, touch your fingers lightly on your knees or shins to mark ROM • Snap Test – Notice ease or difficulty. 7
- 8. A B C D E F G l r t r l r t H I J K L M N l l r l r r t O P Q R S T U l t r l t r r V W X Y Z l t t l r 8
- 9. • Adventure Skill # 1 • Adventure Skill # 5 • Adventure Skill # 9 • Adventure Skill # 12 *Ordered to coincide with Brain Gym®’s PACE 9
- 10. A B C D E F G l r t r l r t H I J K L M N l l r l r r t O P Q R S T U l t r l t r r V W X Y Z l t t l r 10
- 11. Post-Activity • Turn head to left. – Notice how it feels. – Notice range of peripheral vision. • Turn head to right. – Notice sensation and vision. • Fold from hips into forward bend – Notice sensation and range of motion, touch your fingers lightly on your knees or shins to mark ROM • Snap Test – Notice ease or difficulty. 11
- 12. Results After those simple activities, most experience: • Greater range of motion • Greater ease with cognitive tasks • Greater enjoyment, confidence, relaxation Notice what’s true for you. Why? • When you play more, you stress less. • When you move more, you learn more! Playful mind-body activities support an emotionally stable and learning-able state. Your “state” dictates what is possible for you and your children. 12
- 13. Adventure Skill #1 Drink water regularly to sustain feeling well, thinking clearly and being friendly. Enhances: • Electro-chemical activity in Central Nervous System • Processing speed • Stress release Drink Water 13
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- 15. Adventure Skill #5 Rub spots under collarbone with thumb and one finger while holding other hand over navel and tracking eyes horizontally. Deep breath and HUMMMMMMM to calm and focus. Stimulates: • Flow of oxygen to the brain • Hemispheric integration • Binocular vision - eye teaming • Reticular Activating System –filter sensory info *Similar to Brain Buttons in Brain Gym® Humming Breath* 15
- 16. Humming Breath Chant One hand on my belly, I let it rest The other, I bring up to my chest I find a pair of buttons beneath the shelf And Huuuuuummmmmm To calm myself I move my eyes slowly From the left to the right Heart calm, mind clear Body strong, eyes bright! 16 Humming Breath Video http://vimeo.com/68339890
- 17. Adventure Skill #9 March in place, alternately touching hands to opposite knees to energize body and wake up brain. Enhances: • Crossing the visual/auditory/ kinesthetic/tactile midlines • Hemispheric integration • Binocular vision • Binaural hearing • Left right coordination • Stability in the walking gait *Cross Crawl in Brain Gym® Monkey Wisdom* 17
- 18. Monkey Wisdom Chant I am healthy I play every day I drink lots of water I don’t float away I rest when I’m tired I breathe when I’m mad I eat fruits & veggies ‘Cause they are rad Red, orange, yellow, green At every meal and in between! 18 Monkey Wisdom Video http://vimeo.com/68339892
- 19. Adventure Skill #12 1. Cross your ankles and wrists. Clasp hands and rest them at your sternum. 2. Breathe and think of something or someone you love. Supports: • Emotional centering • Grounding • Respiration • Self-control and boundaries *Hook ups in Brain Gym® Deep Down Wisdom* 19
- 20. 20 Deep Down Wisdom Video http://vimeo.com/68339891
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- 22. 5 Ways to Build Healthy Self-Regulation • Manage Stressors • Teach & Practice Embodied Self-Care Techniques – so kids have actions to take to help themselves • Move, Play Games, Do Yoga Poses – active fun is natural self-regulator and teacher • Movement Stories – build focus, coordination, self- control & brain cells • Model Mindfulness & Practice Mirroring – manage your own mind-body state 22
- 23. Manage Stress • Stressors: o Dehydration o Poor nutrition o Lack of exercise, play, movement o Inability to self-soothe or regulate o Developmentally inappropriate activities / expectations o Your Stress Stress blocks access to higher thinking / executive function. o Children need to be well / in coherent state to do well. o Teach them to notice the sensations of stress & self-care. 23
- 24. BE – DO - HAVE • BE – your mind-body state • DO – “how” you think / act as a result • HAVE - your experience According to brain /educational researchers, including Eric Jensen, Carla Hannaford, and HeartMath, our mind-body state dictates the quality of our choices and the intentions of our actions. • When you are stressed, what kinds of foods do you choose? • When you are tired or frustrated, how present or kind are you? • When you are worried, how careful or caring can you be? 24
- 25. Entrainment • Quantum physics – everything is a vibration / wave • The principle of entrainment - tendency for two oscillating bodies to shift to vibrate in harmony – Universal - appearing in music, chemistry, biology, medicine, psychology, sociology, education – You influence everyone around you – children, students, employees – non-verbally – Heart reads vibration – sends messages to your brain – you react • Coherent Waves & Incoherent Waves – Even, smooth, organized, regular = relaxed & able – Uneven, static, chaotic, irregular = stressed & less able . 25
- 26. Being Mindful • Sustain your own coherence. • Maintain inner-awareness of thoughts, feelings, sensations, AND outer awareness of environment, others, activities. • Cultivate presence in relationship. • Observe without interpretation. • Mirror instead of Manage • You have a clear intention: support, kindness, empowerment. Ex: Is your intention to control behavior or support the development of self-control? 26
- 27. Self-Regulation • Mindfulness practices with the intention to sustain coherence • Reset button on your CNS –sympathetic to parasympathetic • Soothe, shift, calm, integrate or energize your mind-body state • Become more present, aware, reflective = executive function • Takes practice & tools • Imagery – MT / Rainbow/ Ocean Slow down – Ground/center – Attend to your own Sensations Rest back – Widening focus Align with Intention Breathe easily 27
- 28. Model & Mirror • You are the model & the music in the room. Self-regulation is essential to maintaining your coherence = executive function • Entrainment is the basis for naturally occurring social-emotional learning and self-regulation, which happen in the BODY. • When you sustain coherence, children magically learn to as well. • Prioritize your WELL-BEING over your TO DO List. Well-being is in the BODY. • When you take time to help children grow their self-awareness and practice self-care, they learn how to consciously manage their emotions and impulses. Takes mirroring, practice, reflection. • The ability to self-regulate increases empathy and resilience , and improves behavior and academic achievement. 28
- 29. Games Inner Mountain – embody how to feel strong and stable by grounding oneself. •Stand like a soldier – tense, stiff, straight. Test for stability. •Stand like a MT – test for stability. What the difference? •When trying hard or tense – energy moves up. When relaxed or “well-being” – energy moves down. •Once the distinction is embodied, invite kids to practice dropping into Mt quickly, solidly. Play upbeat music and have kids dance around the space. When music stops, kids stand immediately in MT (not freeze!). Test them and help kids who need coaching. Play several rounds, and revisit regularly. Inner Mountain Video https://vimeo.com/35411794 29
- 30. Games Nature Kids – embody & express various aspects of nature found in weather such as rain, wind, storms, snow, sun, rainbows – as a way to move, play, energize, and integrate body and mind. Be a Rainbow – embody the colors and qualities of a rainbow in order to connect with “coherence” = feeling balanced, alert, clear, kind, caring, open, and creative. (“Incoherence”= stressed, out of sorts, angry, sad, shut down, scattered, tired, etc.) 30
- 31. Rainbow Poem Red – I’m strong Orange – I’m happy Yellow – I know I can Green – I’m caring Blue – I tell the truth Indigo – I’m smart Violet – Understanding of …. all my parts! I’m a Rainbow 31 Rainbow Body Video https://vimeo.com/33815681 How to make an origami rainbow http://www.youtube.com/watch?v=fz F8jqik8FE
- 32. • Promotes creative problem solving - apply to conflicts. • Facilitates better language skills and communication. • Improves memory and learning – apply thru-out the day. • Improves focus, attention and sustained concentration. • Improves impulse control & self-regulation • Improves balance & coordination = confidence • Regulates body weight = well-being • Calms, sooths and reduces self-reported anxiety Benefits of Play 32
- 33. • Adventure Skill # 1 • Adventure Skill # 5 • Adventure Skill # 9 • Adventure Skill #12 *Ordered to coincide with Brain Gym®’s PACE
- 34. 34 When? With every meal At snack time Instead of sugary or junk food #2 These foods provide vital nutrients and antioxidants to every system of the body. They also contain phyto-nutrients which help lubricate the body and act as cleansing agents.
- 35. 35 # 3 Playing and exercising every day develops the amazing powers of your body and brain. The more your move, the stronger and smarter you grow. Be sure to play for at least an hour and a half — that’s 90 minutes, every day! Why? 1. Build strength, coordination, balance and fitness 2. Organize and connect both sides of the brain 3. Improve focus, concentration, and memory 4. Maintain a healthy body, heart, mind, and weight 5. Feel confi dent and alert 6. Develop self-awareness 7. Have fun with friends
- 36. 36 # 4 Belly Breathing calms your body and soothes your mind. Place one hand on your chest and the other on your belly. As you breathe in your nose, feel your belly rise first and your chest expand second. As you breathe out your nose, feel your belly empty and then your chest soften. Repeat 4 – 5 times slowly and smoothly When? Before a new activity to pause & focus Anytime you want to relax or center yourself When you feel upset, confused, or frustrated To slow down for sleep
- 37. 37 # 6 With one thumb at eye level, the other hand relaxed at your side, draw your thumb through the air, tracing a large 8 lying on its side. Follow your thumb with just your eyes as it moves counter-clockwise for the first loop and then clockwise for the second loop. Follow the sideways 8’s with just your eyes several times to relax & strengthen eye muscles so you can see, read & write more easily & clearly. When? You can’t focus Your vision is blurry Your eyes feel tired You have a headache
- 38. 38 # 7 Let OH NO — AH YES! help you turn a frown upside down; a disappointment into a bright idea! When? You hear bad or sad news You are disappointed or discouraged You feel down or defeated You want to hold or hang your head How? Bring your hands to your forehead and with all four fingers of each hand massage your forehead in gentle circles. Enjoy how good it feels and take some deep breaths. Now that you’ve calmed your mind and relaxed your body, the prefrontal cortex of your brain is ready to do what it is good at — making smart plans, making healthy decisions and being a good friend.
- 39. 39 When? You feel sluggish and tired Your head feels heavy or thick You are not able to listen well You want to really tune in and pay attention #8 Gently rub your ears. With your thumb on one side and your first finger on the other, massage your ears from top to bottom. The tingling warmth of this simple massage promotes calm, relieves anxiety, and can heighten your feelings of alertness. When your are calm and alert it is much easier to listen and understand.
- 40. 40 # 10 Full Scanning Mode clears your mind, settles your body, and deepens your breath to help you do your best creative thinking and remembering. When? You are confused You are solving a problem or a puzzle You want to remember or be creative How? Place one hand on your belly button, place the other hand in the middle of your chest, let your thumb and forefinger press lightly into the soft tissue points beneath the collar bones, on either side of the sternum. As you breathe slowly in and out, move just your eyes softly from right to left while keeping your head still. This movement facilitates improved eye teaming skills and cross-motor coordination, which supports you in feeling confident and capable.
- 41. 41 #11 Full Sensing Mode tunes up your senses so you can see, hear, and be more clearly aware of what is around you. When? You wish to hear something clearly You are alert but confused You are curious How? Gently rub your ears. With your thumb on one side and your first finger on the other, massage your ears from top to bottom. The tingling warmth of this simple massage promotes calms, relieves anxiety, and can heighten your senses and awareness. When you are calm and aware, it is much easier to listen, see, and understand all that is around you.
- 42. 42 When? You feel stormy and out of sorts Your boat has been rocked and you feel upset You feel overwhelmed or out of control You want to focus and remember # 13 Sit on a padded floor or surface and lean back onto both hands. Bend your knees half-way and lift both feet, keeping them off the floor. Gently rock on your seat/bottom from side to side, massaging one gluteus muscle, then the other.
- 43. 43 # 14 Cat Wisdom (aka: Cat-Dog Stretch) releases stress and tension from the body, especially in your back, legs, shoulders, and neck. When? You have been focusing You have been sitting You feel tight You feel tired and irritable How? Start on hands and knees. Keeping your elbows straight and strong, breathe in and arch your back like a happy cat and look up. Then, breathe out and round your back like a scared cat and look toward your tummy. Move slowly so both stretches feel good. Then, turn into a dog by curling your toes under and pushing your hips up and legs straight. Let your head hang down as you lengthen and relax your heels to the ground, releasing your calf muscles.
- 44. 44 # 15 Fish Breath is a fun way to use deep breathing to relax your brain and recharge your body. When? You need to blow off steam You want to settle and center yourself You feel tired or foggy and want to recharge How? Sitting up tall, take a deep breath in through your nose… then push it all out through the mouth with bloop, bloop, bloop, bloop, bloop, bloop bloop, blooooop. Then breathe in deeply through the nose again and on a steady exhale go: bloop, bloop, bloop, bloop, bloop, bloop bloop, blooooop.
- 45. 45 # 16 Ocean Wisdom helps you find calm even if you’re feeling fearful or anxious. When you need courage to come out of your shell and explore the unknown, Ocean Wisdom will bolster your confidence. When? You feel afraid You feel worried You don’t know what will happen How? Place one hand on your belly button, place the other hand in the middle of your chest, let your thumb and forefinger press lightly into the soft tissue points beneath the collar bones, on either side of the sternum. As you breathe slowly in and out, move just your eyes softly from right to left while keeping your head still. This movement facilitates improved eye teaming skills and cross-motor coordination, which supports you in feeling confident and capable.
- 46. TIME TO PLAY MORE, STRESS LESS ADVENTURE SKILLS Drop Off Water Breathe /Humming Breath / Ocean Wisdom Deep Down Wisdom Oh No, Ah Yes Transition to Circle Monkey Wisdom Infinity 8’s Deep Down Wisdom / Breathe / Humming Breath / Ocean Wisdom Transition to Active Time Monkey Wisdom / Elephant Wisdom Fish Breath Transition to Clean-up Breathe /Humming Breath/Ocean Wisdom Elephant Wisdom Water Transition to Quiet Time Water Breathe / Humming Breath / Ocean Wisdom Deep Down Wisdom Academic/Detail Work Monkey Wisdom Infinity 8’s Rock the Boat Conflict Rock the Boat Breathe / Humming Breath/Ocean Wisdom Deep Down Wisdom Emotionally Triggered Water Breathe /Humming Breath/Ocean Wisdom Deep Down Wisdom / Oh No, Ah Yes Confusion Monkey Wisdom Elephant Wisdom Infinity 8’s Fish Breath / Ocean Wisdom
- 47. Triune Brain • Brain Stem: Reptilian- reflex, instinct, survive - FOCUS • Mid-Brain: Limbic- emotions, memory- ORGANIZATION • Neo-Cortex: Thinking- executive - COMMUNICATION 47