# data[].attributes.body
Ppt from the 2021 Meeting for Schools on Wellbeing for both Students and Staff

# data[].attributes.body
26 May Wellness Session

# data[].attributes.body
practice to establish separating oneself energetically from another person, situation, or memory

# data[].attributes.body
healing practices as a response to COVID 19

# data[].attributes.attachment_link.readable_text
Capacitar's wellness practices give people simple tools they can use in the moment to manage the emotional challenges of Covid-19 (such as, fear, anxiety, panic, depression), as well as some of the physical symptoms related to the virus (chest-lung congestion, muscle pain, immune system response, low energy). See the wellness bulletins and videos for various practices.

Wellness Bulletins for Self-Care

Capacitar has published a series of wellness bulletins in different languages that offer a variety of practices that can be used for self-care and shared with family, friends and communities.

Links to download:

Practices of Healing #1 Transforming Anxiety & Fear-Fingerholds (English, German, Japanese, Indonesian, Spanish)

Practices of Healing #2 Transforming Anxiety & Fear-Tapping (English, German, Japanese, Indonesian, Spanish)

Practices of Healing #3 Centering & Protection (English, German, Japanese, Indonesian, Spanish)

Practices of Healing #4 Centering with Switching (English, German, Japanese, Indonesian, Spanish, Scottish Gaelic)

Practices of Healing #5 Protection with Hand Mudras (English, German, Japanese, Indonesian, Spanish)

Practices of Healing #6 Transforming Grief (English, German, Japanese, Indonesian, Spanish)

Practices of Healing #7 Practices for Children & Families (English, German, Japanese, Indonesian, Spanish)

Capacitar Spring 2020 Newsletter with many practices (English, German, Japanese, Indonesian, Spanish)

Wellness Videos for Self-Care (Links)

Capacitar has produced wellness videos of practices that are helpful for self-care and use with others. Clicking on these links will take you to each video on the Capacitar International YouTube Channel.

Use these practices for yourself when life gets overwhelming. Teach them to your children who are home from school, to your elders who are anxious or sick, to your neighbors who may feel isolated or alone. Reach out to those who have few resources or have lost their job because of the current crisis.

This is a unique moment on our planet when the human family can become more aware of the greatness of our hearts and spirits. From Richard Hendrick's poem...

All over the world

People are waking up to a new reality,

To how big we really are. . .

To what really matters.

To Love.

# data[].attributes.attachment_link.title
Capacitar Response to Covid-19 - Capacitar International

# data[].attributes.attachment_link.description
Capacitar's wellness practices give people simple tools they can use in the moment to manage the emotional challenges of Covid-19 (such as, fear, anxiety, panic, depression), as well as some of the physical symptoms related to the virus (chest-lung congestion, muscle pain, immune system response, low energy).

# data[].attributes.body
Trauma Tapping Technique

# data[].attributes.attachment_link.readable_text
We are an organization offering EMOTIONAL FIRST AID and RESILIENCE.
You can find efficient techniques you can learn and apply immediately.

Get certified in Trauma Tapping for emotional resilience and First Aid.

First Aid for Trauma
Android - iOS

Emotional and traumatic stress is a strong contributing factor to mental and physical health problems and diseases world wide. We have developed a model for emotional health care for everybody at the lowest cost imaginable. Help us spread it to the millions suffering traumatic experiences. You can learn too.

Join our next online training (certified): Find allhere.

We do directed podcasts collecting experiences and useful techniques for
targeted communities such as Christchurch, Venezuela, Shasta County
California and Syrian refugees.

You can contribute in many ways.
Easiest is to buy a digitalPeace Package. By investing 30 USD in a Peace Package for yourself or somebody else you
support our programs in zones of need. Win-win.
https://paypal.me/supportpeacefulheart/30

See them HERE >>

May 20th 2017
"Tonight I stand here to recognize the work of two wonderful persons. They have developed a tapping modality that distinguishes from others because of its social and humanitarian approach. This technique has made it possible for energy psychology to sneak into Costa Rican governmental institutions, in specific, into the foster child care service. And this is only the tip of the iceberg. People on many conflictive places of the planet have experienced the benefits of healing the wounds of trauma caused by war, genocide, disasters and social injustice through this technique.
Experiencing the evolution of healing and consciousness implies having a critical perspective and opening our hearts to the world's current social situation. And I believe this is very clear for Ulf and Gunilla, creators of TTT -Trauma Tapping Technique- and Peaceful Heart Network, and true humanitarian pioneers of energy psychology. With this heart symbol, the International Institute for Energy Psychology, which is in Costa Rica- wants to recognize their wonderful work."
Diana Badilla
International Institute for Energy Psychology
Costa Rica

Murigo Veneranda
Rwanda

We have moved from our previous site which has
a lot of materials not here yet. Feel free to visit.

# data[].attributes.attachment_link.title
Learn to regulate stress & trauma with Trauma Tapping Technique, TTT.

# data[].attributes.attachment_link.description
Join the quest for Global Emotional Hygiene! We want you to know how to self-regulate stress and trauma, because the symptoms can be life threatening. Similar to how hand hygiene and brushing teeth have changed world health, we can want self-regulation with TTT to be common knowledge.

# data[].attributes.body
2 simple practices to calm, centre and focus

# data[].attributes.attachment_link.title
Wellness Workshop Breathing and Switching 

# data[].attributes.body
Switching

# data[].attributes.body
Resources provided by Katie Poole Life Coach

# data[].attributes.attachment_link.title
Journalling for Students_ Katie Poole Coaching

# data[].attributes.headline
Wellness Workshop 1. Pilates for working from home (sitting) 

# data[].attributes.subject
Wellness Workshop 1. Pilates for working from home (sitting) 

# data[].attributes.body
Watch back session 1, great for reenergising the body that has been sitting, typing, using screens too much.

# data[].attributes.attachment_link.title
Video Conferencing, Web Conferencing, Webinars, Screen Sharing

# data[].attributes.attachment_link.description
Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, conference, huddle, and training rooms, as well as executive offices and classrooms. Founded in 2011, Zoom helps businesses and organizations bring their teams together in a frictionless environment to get more done.

# data[].attributes.body
for sessions: Pilates, Deep Relaxation, Affirmations, Methods of Mindfulness and food as Medicine

# data[].attributes.body
19.5.21. Workbook to download

# data[].attributes.headline
Poster about Wellness Wednesday Workshops

# data[].attributes.subject
Poster about Wellness Wednesday Workshops

# data[].attributes.body
Every Weds online from 8-9pm for staff in schools from 3 March. Covering topics such as meditation, journaling, breathing techniques, pilates, affirmations and much more. Delivered by a range of professional therapists. Free!

# data[].attributes.body
Student and Staff Wellbeing ideas from Feb 4 meeting

# data[].attributes.body
Wellness in Schools Demo & Sharing

# data[].attributes.body
PowerPoint

# data[].attributes.attachment_link.readable_text
Being a teen can be really stressful! Mindfulness is a powerful way to handle stress, and live life more fully. Mindfulness is all about living fully in the present moment, without judgment, and with an attitude of kindness and curiosity. It's about breathing, noticing what's happening right here and now, sending a gentle smile to whatever you're experiencing in this moment (whether it's easy or difficult), and then letting it go. You can be mindful anytime, anywhere, no matter what you're doing. It sounds simple, but it's not always easy to do, especially when you are stressed! This website provides information, tools, and resources to help you get started.

Hear what other teens have to say about mindfulness in the Kelty Centre's 3-minute video, "Mindfulness: Youth Voices."

# data[].attributes.attachment_link.title
Mindfulness for Teens Home - Mindfulness for Teens

# data[].attributes.attachment_link.description
Being a teen can be really stressful! Mindfulness is a powerful way to handle stress, and live life more fully. Mindfulness is all about living fully in the present moment, without judgment, and with an attitude of kindness and curiosity. It's about breathing, noticing what's happening right here and now, sending a gentle smile to ...

# data[].attributes.body
Home learning wellness packs
shared by St Joseph's School, Wallasey

# data[].attributes.attachment_link.readable_text
It's so important right now that we stay at home as much as possible whilst also minimising contact with other households.

However it also important to try and stay as healthy as possible during this time. One way of doing this is attempting to maintain or improve your physical health. This part of the website is dedicated to helping your child and the rest of your family stay as physically healthy as possible during this difficult time. Please make sure that if you need any further guidance about this contact Mr McGovern at the school office or on Class Dojo.

A short film about why keeping your body moving is so important for your physical and mental health:

Dr William Bird "Movement is life"

You must consent to the use of advertising cookies to allow this YouTube video to show.
Home Learning 'Physical Health' packs
Click below for your age appropriate pack:
Links to websites related to physical health
Type the phrase into the 'YouTube' search engine or click on one of the videos below)

Hours of workouts from the March 2020 lockdown from the "Nations PE teacher" Joe Wicks

Search for "Joe wicks lockdown workout"

You must consent to the use of advertising cookies to allow this YouTube video to show.

100s of fantastic Yoga activities, with themes from Pokémon to Frozen, to relax and unwind to.

Search for "Cosmic Kids Yoga"

You must consent to the use of advertising cookies to allow this YouTube video to show.

Lots of different dance videos to follow from the famous computer game series.

You must consent to the use of advertising cookies to allow this YouTube video to show.

An alternative way of working out with lots of pushups, sit ups and shadow punch & kick combos!

You must consent to the use of advertising cookies to allow this YouTube video to show.

Keeping fit and practicing your Harry Potter spells with this fantastic "Book of Spells" workout.

You must consent to the use of advertising cookies to allow this YouTube video to show.

Type any of the search ideas from above into the 'YouTube' link below to find lots more content from these YouTubers!

Please see below for free home learning resources from Premiership Rugby:

Good Afternoon,

I am writing to you to share some exciting news of a new 'Premiership Rugby Champions Learn with Us' series of home schooling videos, which launched last week. The video series has been designed to help families and teachers with home-schooling.

What is Premiership Rugby Champions Learn with us?

We understand the pressure on teachers and parents to keep children engaged in learning during this latest lockdown, and we want to help - which is why we are launching these online lessons. Home-schooling can be a struggle and we hope that these new online lessons will help engage, educate and entertain children whilst at home. Our aim is to help children maintain not only their levels of numeracy, but also their health. Premiership Rugby Champions is created in association with learning technology company Aspire2Be, and supported by the Greggs Foundation, CVC Foundation and the BT Supporters Club.

Who are the home learning videos for?

Designed and delivered by Premiership Rugby Champions teachers, the live lessons will use rugby to inspire KS2 primary children to learn mathematics and PHSE. Themed Tackling Numeracy and Tackling Health, this week's lessons will specifically look at 2D shapes and healthy eating.

How can I access the sessions?

From Wednesday 20 January, Premiership Rugby Champions Learn with Us lessons will be streamed live, every Wednesday and Friday at 10.00am.These can be accessed for free either to watch live, or on demand via
www.premiershiprugby.com/learnwithus

We hope you will join us. If you have any questions at all please don't hesitate to get in contact by emailing community@premiershiprugby.com

We have been working with the LFC Foundation for a number of years now, entering teams of boys and girls from a variety of Year groups into their academy tournaments and training sessions. As these tournaments cannot currently take place, LFC are now offering online sessions targeting physical and mental health, aimed specifically at children who are remote learning. If you are interested in taking part in these, please sign up at the link below, and you will be send Zoom links to access these sessions on Tuesdays, Wednesdays and Thursdays.

Homecourt - Basketball App

Homecourt is a really fun and interactive free basketball app, unfortunately only available on Apple so if you have an iPhone or iPad you can download this for free.

Basketball is a very popular sport within our school and this is a great way of both keeping active and improving skills. The majority of the activities do require a large ball (football, basketball, netball etc.) but there are fun agility games on it too. We will be using this app as part of 'Stay at Home Healthy' challenge over the next few weeks.

If you are to download this app make sure that you do not share any personal information.

Please click on the link below.
"Stay at Home Healthy" Challenge
On the 11th January we launched our "Stay at Home Healthy" challenge designed to keep everyone as active as possible from your own homes.

To find out more about our challenges (There is a new one every week!), please click on the link below to our school Twitter page @StJosephsW to watch our amazing children and staff taking part! If you would like to join in please check your class dojo page for more information.

# data[].attributes.attachment_link.title
Welcome to St Joseph's Catholic Primary School

# data[].attributes.attachment_link.description
It's so important right now that we stay at home as much as possible whilst also minimising contact with other households. However it also important to try and stay as healthy as possible during this time. One way of doing this is attempting to maintain or improve your physical health.

# data[].attributes.body
EFT Tapping Video

# data[].attributes.attachment_link.title
Capacitar International - Emotional Freedom Tapping

# data[].attributes.body
50 minutes session (first of 2)

# data[].attributes.body
By Jon Travis, MD How to Achieve enduring health and vitality

# data[].attributes.body
explanations of breathing techniques and effects on the body

# data[].attributes.body
PDFs and exercises

# data[].attributes.attachment_link.title
21 Mindfulness Exercises & Activities For Adults (+ PDF)

# data[].attributes.attachment_link.description
Mindfulness exercises for adults and practitioners to learn more about it.

# data[].attributes.headline
Improving Teacher Happiness & Wellbeing Guide 

# data[].attributes.subject
Improving Teacher Happiness & Wellbeing Guide 

# data[].attributes.attachment_link.title
Improving teacher happiness and wellbeing FINAL-DIGITAL 2018

# data[].attributes.body
Easy and things they will want to do! (for younger ones)

# data[].attributes.attachment_link.readable_text
Inside: Teaching mindfulness to kids in an appealing way can be tricky, here are 25 fun mindfulness activities for kids that they'll jump right on board with.
The more I learn about mindfulness the more I am in complete and total awe of its vast power for transformation.

The research-backed benefit's of mindfulness read like a parent wishlist.

Positive effects on a child's and mental health.

Power to promote kindness, patience, and compassion for others.

The ability to boost self-control, increase attention/focus and encourage better decision making.

If you'd like your child to calm down more easily, stop himself before he kicks his little brother and listen the first time, raise your hand!

*all hands go up*
There's no doubt getting familiar with mindfulness activities for kids is a wise investment.
Mindfulness has actually been found to change brain structure and function in the areas of the amygdala (emotions), hippocampus (learning and memory) and prefrontal cortex (self-regulation). These areas are of prime importance for a child's growth and well-being cognitively, socially and emotionally. There is no question of if teaching a child mindfulness is worth it.

There's still the problem though of getting your child invested. If only research and good intentions were enough.

The Problem with Teaching Mindfulness Activities to Kids

Mindfulness means becoming more aware of our inner self through the act of paying attention on purpose, in the present moment, in a non-judgemental way.

Any adult with a mindfulness practice will tell you it's a journey and not a destination. Finding quiet moments for reflection is hard and sitting still for a 5-minute meditation feels even harder during busy days with kids.

Thankfully, straight-up meditation is not the only way to practice mindfulness with kids.

Kids are designed to be on the move- playing, running, learning, exploring. The areas of their brain which regulate self-control and focus are still developing which can make the combination of sitting still, listening and attending feel challenging at best and torturous at worst (especially after a long day at school).

I've had the chance to teach mindfulness exercises with children in my therapy practice. Some have taken to it easily, but many haven't because I came at it from my own adult viewpoint and not the child's.

I also bombed by initial attempts in teaching my own children mindfulness, by approaching them more like a drill sergeant and less like a fun person doing something interesting and inviting.

"Get down and give me criss-cross applesauce!" (or some similar version of this).

Introducing your child to mindfulness

While certain kids, of the laidback kind, would immediately follow their parents lead in plopping down on a yoga mat, my older daughter's did not appreciate being ordered around.

Nor do they take well to controlling and overwhelming statements from me like, "We're going to learn about the concept of mindfulness right now!"

Learn from my mistakes and take a more natural (aka mindful) approach. Here are some examples but use what feels natural for you.

"Sometimes it feels really good to stop and pay attention to what's around me."

"Sometimes I like to press pause and check in with my body to see how it's feeling."

"I wonder if you'd like to learn about a new trick I learned that helps to clear your head so you can think straight and feel good."

The following are good general tips for introducing mindfulness with kids.

1| Try to separate yourself from any outcome, and approach them with an open mind. If they are not accepting, trust another time will present itself more effectively.

2| Be genuinely engaged and dedicated to your own journey of mindfulness however far along you may be. Going through the motions just for your child's benefit won't fly.

3| Accept that it likely won't look as neat and tidy as you'd like it to and that it's the shared experience, not control that's important.

4| Follow your child's mood, making it fun and engaging.

Here are 25 small things you can do with your child to discover and enjoy small moments of mindfulness together.

Related>> How to Make Your Family A Safe Haven from the World

25 Simple Mindfulness Activities for Kids

1. Practice kind thoughts by prompting your child to think of 5 people they'd like to send kind wishes to

2. Bang on a pot/pan and invite your child to signal to you when they no longer hear the sound 'hanging' the air

3. Blow bubbles 'slo-mo' style, emphasizing a big deep breath in through the nose to fill the bubble... and out through the mouth as slow as possible

4. Squeeze and let go, tensing different muscles in the body for 5 seconds and then slowing releasing

5. Tune into the body by getting down on your child's level and feeling each other's heartbeats

6. Focus on breathing by building 'Elsa' ice sculptures' by taking in a deep breath (don't forget to smell the 'chocolate fountain on coronation day!) and then slowly blowing out to create amazing ice creations

7. Have a 'mindful' snack by describing the smell, texture and taste of the food

8. Try this 'Rainbow' guided meditation to wind down at bedtime

9. Explore textures in nature, take a walk to collect several different objects and observe/describe how each feels

10. Have your child give you the 'weather report' on how they're feeling, "I'm dark and cloudy with some raindrop tears coming out"

11. Find shapes in the sky by laying down together and choosing different objects to search for in the clouds

12. Practice noticing with art. Choose several different utensils and describe how they all feel different on the paper

13. Take a mindful walk pointing out sights and sounds along the way.

14. Explore touch by choosing several objects, then comparing the difference in how they feel dry vs. wet

15. Slow down by having a snack in 'slow motion' and taking notice of the taste throughout

16. Explore smell by inviting your child to help you cook a meal while taking notice of each smell present

17. Try 'buddy breathing' and invite your child to grab a toy/stuffed animal to place on their tummy while they lay down and take slow breaths, in through the nose and out through the mouth

18. Explore emotion by prompting your child to scan their body when experiencing a feeling, and describe where they feel it the most.

19. Try a playful guided meditation together

20. Use a happy moment to 'soak in the good' by pausing with your child to observe the pleasant physical and emotional feelings present

21. Sit down with your child and 'color your feelings' together depicting each emotion with a new color

22. "Press the pause button' together during a tense moment (but not too tense) and check in with how each of you is feeling at that moment

23. Listen to some music and see how many different instruments you can each hear

24. Try a body scan together at bedtime

25. Explore gratitude by going back and forth with your child (for as long as you can!) to name as many things possible that you are grateful for

Motivation to try mindfulness activities for kids

The benefits of mindfulness activities for kids' are unlimited, as research is only beginning to dig into all of it's benefits. Small moments that bring our awareness to our body, breath or current surroundings have a BIG impact on crucial life skills for our child including decision making, self-control and emotional regulation.

When we meet our child's needs for creativity, fun and movement we are much more likely to inspire mindfulness through a shared experience, and not a forced one.

Grab your free printable list of quick mindfulness activities for kids!

This post comes with a free printable list of mindfulness activities! (I want to make it super easy for you to grab and go when everyone needs a 'reset'!)

Here's a peek at it...

1. Download the calming strategies list. You'll get the printable, plus join 10,000+ parents who receive my weekly insights, tips, and strategies on how to raise emotionally healthy kids who will live their BEST life, every week!

2. Print.

3. Place it on your refrigerator or in a centralized area (and let your child choose an activity when they need a break/reset).

The research for this article is based on the 8-week Mindfulness Based Stress Reduction (MBSR) training Angela completed with her therapy clinic. Get more information about The Mindful Academy International or mindfulness training from accredited MBSR teacher Tina Romenesko here.

About Angela Pruess LMFT

# data[].attributes.attachment_link.authors[].name
Angela Pruess LMFT, Child Therapist + Parent Coach

# data[].attributes.attachment_link.title
25 Simple Mindfulness Activities Kids Will Actually Want to do

# data[].attributes.attachment_link.description
Making mindfulness appealing to a child can be tricky, here are 25 fun activities they'll love to do.

# data[].attributes.headline
Working from Home & Wellness Action Plan 

# data[].attributes.subject
Working from Home & Wellness Action Plan 

# data[].attributes.body
Mindfulness Explanation and Practices

# data[].attributes.body
Help to accept the current teaching conditions

# data[].attributes.body
Staff and Leadership Wellbeing Pages - excellent resource bank

# data[].attributes.attachment_link.readable_text
Twinkl and mental health charity Mind have partnered up to create a selection of resources, designed to support educators during times of school closures and partial re-openings.

To find out more about how Mind are supporting key workers in frontline education, healthcare and the emergency services, click this banner to visit their "Our Frontline" page.

# data[].attributes.attachment_link.title
School Action Plan for Leaders During the Pandemic

# data[].attributes.attachment_link.description
Twinkl and mental health charity Mind have partnered up to create a selection of resources, designed to support educators during times of school closures and partial re-openings. To find out more about how Mind are supporting key workers in frontline education, healthcare and the emergency services, click this banner to visit their "Our Frontline" page.

# data[].attributes.body
poster

# data[].attributes.body
a few ideas to keep one another Feeling supported & to show you care

# data[].attributes.headline
TED Talk The Surprising Science of Happiness 

# data[].attributes.subject
TED Talk The Surprising Science of Happiness 

# data[].attributes.attachment_link.description
Dan Gilbert, author of “Stumbling on Happiness,” challenges the idea that we’ll be miserable if we don’t get what we want. Our “psychological immune system” lets us feel truly happy even when things don’t go as planned.

# data[].attributes.body
Creating a positive look back at lockdown

# data[].attributes.headline
Help Lines and Websites for when you are distressed, anxious or in danger 

# data[].attributes.subject
Help Lines and Websites for when you are distressed, anxious or in danger 

# data[].attributes.body
Remembering to be thankful can really help us to be positive. making things is also mindful & a distraction.

# data[].attributes.headline
Feelings, what they are and what they mean  

# data[].attributes.subject
Feelings, what they are and what they mean  

# data[].attributes.body
KS 3 Facilitator Notes

# data[].attributes.body
Suitable for KS 3

# data[].attributes.headline
Building Resilience in Children in uncertain times 

# data[].attributes.subject
Building Resilience in Children in uncertain times 

# data[].attributes.body
How to create and use a worry jar, place to lock away anxieites

# data[].attributes.body
taking time, noticing & being present

# data[].attributes.body
3 simple practices

# data[].attributes.attachment_link.readable_text
We're all learning all the time. Parents learn to care for children, students learn physics, soldiers learn survival skills, and all of us learn the latest app or how kale will make us healthy. But much of what we call learning isn't particularly useful: I just "learned" on Facebook that someone I hardly know baked cupcakes today. Riveting!

Mindful learning, on the other hand, cultivates insightful knowing rather than just a brain overloaded with information. Mindfulness creates space to let new information in and to allow us to see how it relates to what we already know. Recent neurological research at Harvard shows how this happens: mindfulness may actually increase the size of your brain.

Mindfulness creates space to let new information in and to allow us to see how it relates to what we already know.

When I learned mindfulness practice in 1970, I felt for the first time in my life that I knew something to be absolutely true. I was breathing in and breathing out-that was really happening. I actually saw thoughts and judgments arise, like "I'm not nearly as good as these other meditators. Look, their backs are straighter than mine. They're wearing the perfect white clothes. I'm in a funky embroidered shirt."

Where did those thoughts come from? They arose in my mind, and then, if I wasn't obsessing about them, they would float or fall away. The important thing was how I saw thoughts arise and disappear. I was beginning to see how my mind worked, and even if I didn't like what it was doing, I felt more whole, more integrated, more confident. Not really knowing my breath or my mind seemed like not knowing what my face looked like. How could I have missed them? Of course we all know we are breathing and thinking, but it was radically different to experience them directly instead of intellectually. It wasn't just an idea that I breathe-it was me breathing. I had learned something important in a whole new way.

That led me to look at the other ways we learn, to see whether they could benefit from mindfulness. I wanted to understand ideas, images, skills, and people in an intimate way, with the clarity and confidence I was experiencing as I came to know my own mind and body. I wanted to create space in my mind instead of that crowded carnival of ideas and information and judgments. I wanted to be open to learning something new, to see things with new perspectives and understanding. Mindfulness, with its focus, openness, inquisitiveness, and humility, seemed like the perfect approach.

Here are some of the practices I discovered.

Reading these days, whether on a screen or on paper, is more often a race to finish the text than a search for meaning. Woody Allen captured it: "I took a speedreading course and read War and Peace in 20 minutes. It involves Russia."

Mindful reading is radically different. It slows down the reader and the reading-that alone changes the experience. It is a process of quiet reflection that requires mindful attentiveness, letting go of distracting thoughts and opinions to be fully in the moment with the text. It moves the reader into a calm awareness, allowing for a more profound experience and understanding.

Here are some mindful reading exercises:
The Wrap-Around
Before reading, sit quietly for some minutes. Bring your attention to your breath, letting go of thoughts and sensations, returning to the breath again and again. Then read. Notice if you read with more focus and appreciation. When you finish reading, sit again for some minutes, again bringing your mind to your breath. At the end of your practice, notice what you have learned from the reading.
Savoring a Resonant Phrase
Sit quietly and then read a short piece, perhaps a page long. What phrase stands out for you? Return to that phrase and repeat it to yourself, perhaps several times. Just sit with it. What does it evoke? Notice what images or ideas or memories arise. Do any of the words have meaning beyond the obvious? What meaning does this phrase give to the rest of what you're reading? Hold the phrase in your mind, giving it time to suggest more to you. Now reread the full piece. How is it different? Has your relationship to it changed?
One from Many
Reading doesn't have to be private. You can do this practice with as few as two people, but the more the merrier. Each person has a copy of the same poem or piece of prose. All sit quietly and focus on the breath. One person reads the entire text aloud. All sit in silence. After a while, one person reads the first line aloud. Out of the silence after that line, the next person who feels moved to read speaks the second line. And so on, until it is finished. Ask yourselves whether hearing the same words in different voices affects the meaning.

Mindful reading is radically different from racing to cram information in. It slows down the reader and the reading-that alone changes the experience.

Writing benefits from the capacities that mindfulness cultivates: seeing and hearing things just as they are, bearing witness to life; being in the moment, even when remembering the past or imagining the future; not judging others and oneself while still exercising discriminating wisdom; holding multiple perspectives; being open to the new; and practicing kindness, compassion, and patience. Mindful awareness helps us see, in Gerard Manley Hopkins words, "all things...original, spare, strange."

At the same time, it acknowledges our interconnection. All of us, when we write, are giving something, and we need a reader who will accept our gift. We each write out of our own loneliness to express ourselves to another human being.

Here are some ways to bring mindfulness to your writing:
Journal Writing
Writing in a journal is one of the oldest methods of self-exploration and expression. Although they're not written for publication and often don't last longer than their authors, we have extraordinary examples of journals in the work of Virginia Woolf, Thomas Merton, May Sarton, and Anne Frank, among others. As these illustrate, a journal can help one cultivate the ability to live in the present, to become deeply aware and appreciative of life. There are many journal practices. Here are a few:

A journal can help one cultivate the ability to live in the present, to become deeply aware and appreciative of life.

Once a Day : Write something new every day. Add a drawing or a photograph to it. Journals, like mindfulness, help us appreciate the simple fact that every moment in our lives brings something new and different. We only need to notice it.

Be Your Own Researcher : Write each day what you are learning from mindfulness practice-or anything else.

Social Media Practice : Write about your experience of using social media. What sensations do you notice in your body before and after you communicate? What sensations do you notice when you receive a comment or tweet?

Being Here Now : Stop in your tracks once a day: take account of the sky, the ground, and yourself, then write what you noticed. Or, while walking down a street or country road, stop, turn in a circle, and write what you remember. Or, sitting with your notebook, write six sentences, beginning each with "Here and now...."
Mindful Emailing
Emailing allows us to get work done quickly with people around the globe. But without the emotional signs and social cues of face-toface or phone interaction, it's more possible to be misunderstood-particularly if there's trouble at hand. Also, mindless emailing overstuffs everyone's inboxes.

Try this with 5 or 10 emails during the week. Or all of them.

1. COMPOSE an email.

2. STOP and take one long deep breath. Pay attention to the breath. You can count to five on the inhale and again on the exhale if you like.

3. THINK of the person to whom the email is going and how you want them to receive your message. Could they misunderstand your words and become angry or offended, or think you're being more positive than you intend?

4. LOOK at the draft email again.

5. CHANGE it if appropriate.

6. SEND

Free Writing
Free writing is a method of mindful inner inquiry; you never know what you will learn until you start writing. Then you discover truths that you didn't know existed.

Begin writing and write continuously for a set period of time, say 10 to 15 minutes. If it helps, use a prompt, like "Right now I am feeling...." Or, "I have always been afraid to ...." Keep the pen moving, with no pauses to correct spelling, grammar, or punctuation. Write down whatever is arising in your mind, without judgment. Keep writing. When the time is up, stop and read.

When you write, it's possible not to judge others or yourself and still exercise discriminating wisdom, to hold multiple perspectives, and to be open to the new.

When we are listening mindfully, we are fully present with what we're hearing without trying to control it or judge it. We let go of our inner clamoring and our usual assumptions, and we listen with respect to precisely what is being said. We listen to our own minds and hearts and, as the Quakers say, to the "still, small voice within." We listen to sounds, to music, to lectures, to conversations, and, in a sense, to the written word.

For all of these kinds of listening to be effective, so we understand and remember what is being heard, we need a mind that is open, fresh, alert, attentive, calm, and receptive. We often do not have a clear concept of listening as an active process that we can control, but, in fact, mindful listening can be cultivated through practice.

Here are some mindful listening practices:
Wake Up Listening
Early morning is especially good for listening. Try this: As you wake up, instead of turning on the TV, your iPhone, or your computer, be still and just listen. In a rural setting, the sounds may be birds and animals waking up. In a city, sounds of outside action begin: garbage collection, building construction, traffic. On campus, the sounds of opening doors, feet walking in the hallways, other students talking. Listen for the soft sounds: a cat purring, leaves rustling. Rest your full attention on one sound until it fades away, then let another come to you. As thoughts come into your mind, gently let them go and return to the sound. Then get out of bed and enjoy the sound of the water on your skin in the shower.
In the Groove
Put on some music, maybe classical or slow tempo. Notice the sound and vibration of the notes, the sensations in your body as you listen, and the feelings the music brings up in you. When you notice thoughts arising, gently bring your attention back to the music. Breathe.
In the Shelter of Each Other
Thoreau said, "The greatest compliment that was ever paid me was when one asked me what I thought and attended to my answer." Mindful listening helps us be fully present for another person. It is the gift of our attention. It moves us closer to each other. It allows the speaker to feel less vulnerable and more inclined to open up to the listener. Not listening creates separation and fragmentation, which is always painful.

To listen mindfully to another person, stop doing anything else, breathe naturally, and simply listen, without an agenda, to what is being said. If thoughts about other things arise, gently let them go and return to the speaker's words. As responses arise in your mind, wait until you've heard all that has to be said before replying. Try not to let your story overcome the speaker's. Be curious; don't assume that you know. Listen for feelings as well as the words.

And you will want to be listened to also. But when you're speaking, if the person you're talking to doesn't appear to be mindfully listening, be patient. As Winnie the Pooh once said, "It may simply be that he has a small piece of fluff in his ear."

Your day-to-day activities offer ample opportunities to call up mindfulness in any moment. These simple practices will breathe space into your daily routines. Read More

Feeling overwhelmed? Too busy to function? Here are five opportunities to pause, recharge your batteries, and stay on top of your game. Read More

Cultivate happiness by taking note of the good around you with this weekly journaling practice. Read More

# data[].attributes.attachment_link.title
Three Simple Mindfulness Practices You Can Use Every Day - Mindful

# data[].attributes.attachment_link.description
We're all learning all the time. Parents learn to care for children, students learn physics, soldiers learn survival skills, and all of us learn the latest app or how kale will make us healthy. But much of what we call learning isn't particularly useful: I just "learned" on Facebook that someone I hardly know baked cupcakes today.

# data[].attributes.body
Ideas to help distract and lift a low mood

# data[].attributes.body
a collection of soothing, calming and distraction objects to help when you feel distressed or low

# data[].attributes.body
Help sheet

# data[].attributes.body
EFT Tapping

# data[].attributes.body
Children & Families

# data[].attributes.attachment_link.title
Capacitar International - Fingerholds to Manage Emotions

# data[].attributes.body
Hand Mudras for Protection

# data[].attributes.body
Switching

# data[].attributes.body
Anxiety

# data[].attributes.body
A programme in mental fitness

# data[].attributes.attachment_link.readable_text
If you're physically fit, you can climb steep hills without physical stress.
If you're mentally fit, you can handle life's great challenges without mental stress or other negative emotions.

You'll be happier and perform better.

Positive Intelligence is the science and practice of developing mastery over your own mind so you can reach your full potential for both happiness and success.

Measuring Mental Fitness

Mental fitness is a measure of the strength of your positive mental muscles (Sage) versus the negative (Saboteur).

This measure of your Mental Fitness is called PQ (Positive Intelligence Quotient).

Research with 500,000 participants has shown PQ to be the best predictor of how happy you are and how well you perform relative to your potential.

Positive Intelligence

Positive Intelligence is based on Shirzad Chamine's New York Times bestselling book, Stanford lectures, and breakthrough research work with hundreds of CEOs and their executive teams.

With greater mastery over your own mind, you can tackle your greatest challenges with calm, clarity, creativity, and laser focused action.

Take command of your mind, so you can activate it's vastly unused powers to reach your untapped potential.

Research Foundation

This work is a synthesis of the latest breakthroughs in neuroscience, cognitive and positive psychology, and performance science.

The research is the basis of Shirzad Chamine's New York Times bestselling book Positive Intelligence, and Stanford lectures.

How You Self Sabotage

A key to Mental Fitness is to weaken the internal Saboteurs who generate all your "negativity" in the way they respond to challenges. Your Saboteurs cause all your stress, anxiety, self-doubt, frustration, regret, shame, guilt, and unhappiness. Saboteurs include the Judge, Controller, Avoider, Victim, Stickler and 5 others.

Your "Sage" lives in an entirely different region of your brain and handles challenges in ways that produce positive emotions like curiosity, empathy, creativity, calm, and clear-headed laser-focused action. You'd perform better and feel happier.

How You Self Sabotage

Saboteurs are your invisible agents of self-sabotage. They represent your brain's automatic mental habits with limiting beliefs and assumptions about how to handle life's challenges. They include the Judge, Controller, Avoider, Victim, Stickler and 5 others.

Your Saboteurs cause all your stress, unhappiness and negative feelings. You can learn to meet your challenges by activating a different voice and region of your brain that performs far better while producing positive feelings like curiosity, empathy, creativity, and peace, with a laser focus on action.

Breakthrough Results of Boosting PQ

Performance: You perform better while working less hard-similar to athletes "in the zone."

Happiness: You feel less stressed, more peace, and consistent happiness, even in tough times.

Relationships: You improve relationships, able to handle conflicts in ways that deepen trust and harmony.

Webinar

How to Take Charge of Your Mind

Next Webinar: Tuesday January 26th at 1pm Pacific

Attend an upcoming free video webinar led by Shirzad Chamine on how to conquer your Saboteurs and take charge of your mind.

PQ Training

Boosting your mental fitness requires building powerful new muscles in your brain, not just insight.

Combining weekly video sessions and an exclusive App, Shirzad Chamine guides you step-by-step over a six-week period to boost the 3 core muscles of mental fitness.

The increased grey matter in the "Sage" region of the brain is visible in MRI imaging within 8 weeks.

The experience is often described as lifechanging.

Learn More

PQ Training

Taking charge of your mind requires building powerful new muscles in your brain, not just insight.

Combining weekly live virtual sessions and an exclusive App, Shirzad Chamine guides you step-by-step over a six-week period to build permanent new habits of your mind.

Learn More

# data[].attributes.attachment_link.description
If you're physically fit, you can climb steep hills without physical stress. If you're mentally fit, you can handle life's great challenges without mental stress or other negative emotions. You'll be happier and perform better. Positive Intelligence is the science and practice of developing mastery over your own mind so you can reach your full potential for both happiness and success.