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Taking care of yourself is important so you are equipped to help your family through the COVID-19 pandemic. Here are some tips.

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Mindfulness with middle schoolers: a piece of cake or labor of love? I've had loads of fun teaching mindfulness to elementary-aged students, but when I first threw out the idea to some of my middle schoolers, they looked at me like I had three heads. I knew that buy-in would be a little tougher with this age group (but totally worth the effort). Keep reading to find out how I hooked my students' interest and the middle school mindfulness activities that my students actually enjoyed.

Middle School Mindfulness Activities

Buy-In

We know adolescents need mindfulness, but how do we get them engaged? How do we get buy-in? Elementary students jump at the chance to breathe like a butterfly or do a silly animal-themed yoga activity. But middle schoolers aren't always the easiest to engage! One thing is reliable, though: adolescents love to know why. Why are we doing this? Why does this matter?

Problem List

When introducing the concept of mindfulness, I begin by having my students create a problem list. What are their stressors? What are the things causing turmoil in their lives right now? I ask them to be as specific as possible. Is it just homework in general or one specific assignment? What about that assignment is troubling? Is it hard to complete a project that large? Is it hard to work in a group? We go on like this for a while. As you can imagine, this list is often long!

Students identify problems like interpersonal conflict, feeling stressed by schoolwork, being overwhelmed by responsibilities and extracurricular activities, feeling like they don't fit it, and the list goes on.

Possible Solutions

Then, I challenge students to think of or find one solution that could help tackle all of the problems on the list. Students do a bit of research using iPads. We spend a lesson or session doing this task and the students report their findings which often range from silly things like quitting school to thoughtful responses like seeking therapy.

At this point, I introduce the concept of mindfulness, but I don't just tell students what it is and tell them that it will help. I show them the research. I show them studies about how mindfulness improves memory and attention, lowers stress levels, increases happiness, and promotes social connections and altruism. Then I give them the studies to review and then give them space to research it on their own for a few minutes. When they are given the opportunity to review actual research and see facts and figures from studies, adolescents are much more like to buy in to the process because they can see the why behind it. When they can see studies that have been done with people their own ages who have benefitted from the practice, adolescents are more likely to be willing to give it a try themselves.

Getting Started

After I have some buy-in and have piqued their interest in this seemingly magical practice that can address a whole host of problems they have identified in their lives, we start small. Adolescents already feel like they're on a stage in front of their peers at all times, so we don't start with a tricky yoga sequence or a 30-minute guided meditation because that's a sure way to discourage participation! We start with simple, 2-3 minute seated breathing exercises using tracing printables so that students can focus their attention on just what they're doing and not worry about meeting eyes with others during the process.

As students gain comfort with short, simple exercises, we try longer activities and different types of mindfulness exercises. We also repeat activities. Students like to try again. They like to get better, practice, and feel like they've grown or accomplished something.

Breathing Exercises

Much of mindfulness hinges on slowing and controlling breathing to truly tune in to the body. To introduce breathing exercises, I first model controlled breathing on my own in front of everyone. When we have the technology available, I also let students practice using iPads and headphones with the Calm app. There are some great free activities students can do on their own without feeling like they're on a stage. I also give students printables to trace while they practice controlling their breathing using figure 8 breathing, rainbow breathing, and star breathing to get the hang of it. Many of my students end up taping these printables inside their notebooks to use throughout the day.

If sitting in the classroom doing this is uncomfortable for your students, take them outside to practice! Give them pinwheels or bubbles (middle schoolers go wild for these things too) to practice deep inhales and slow exhales.

Meditation Activities

When we have some comfort with breathing exercises, I introduce short guided meditation activities. I like to first start with recorded meditations so students can use headphones to listen. This takes off some of the social focus so they're less worried about if others are looking at them. After they practice this way, I do read some guided meditation activities to help them notice their bodies, recognize feelings about certain events, or pinpoint sensations and emotions tied to certain experiences or memories. Again, I keep these short to ease them in! They're less likely to give up if the newness is quick in the beginning.

Active Mindfulness

If seated breathing and meditation isn't doing it for your students, don't be afraid to try active mindfulness exercises! Tuning in doesn't have to be accomplished in a seat. These active mindfulness activities were really the sweet spot for my middle schoolers when they started to say they really enjoyed our mindful time! Head outside for some of these activities:

Go for a Nature Walk

Take your students on a nature walk. Remind them that they should not talk during the activity because you'll give them cues throughout. Guide them through noticing things they see, what they smell, things they hear, and their own sensations and emotions as you walk. Once your students have the hang of this practice (it does take practice), they'll be able to do this for longer periods of time without the cues.

Work in a Garden

If you have a school garden or have the space to create even a small plot, do a gardening exercise. Let students sink their hands into the soil and help them notice the sensations they experience during the activity. They can also tune into smells and sounds while working in the garden.

Directed Painting

Grab some cardstock, watercolors, brushes, and straws for a guided painting activity. Students will use the brushes to drop paint on the paper and then will use the straws to blow the paint on the paper (hello, breathing exercise!). Cue students to choose colors that represent the emotions they notice in their bodies now and to notice their sensations as they watch the paint move on the paper. Students can even put these creations in $1 frames to keep as a reminder to pause and notice.

Yoga Activities

If your students are up for a challenge, introduce them to yoga (call it focused stretching if your school requires - the benefits are the same!). Yoga can sound scary and intimidating to adolescents, especially if they have preconceived notions of what yoga is or what it requires. Start with simple poses and talk them through the whole process - nothing creates awkwardness for adolescents quite like silence and a chair pose.

If yoga isn't something you're totally comfortable with yourself, use videos from certified instructors or attend a training yourself! I recently completed a certification with YogaEd that was fantastic. I learned all about proper flow and sequence and some helpful strategies for dispelling the awkward cloud in the air. As with the other mindfulness exercises, start small. Do a 5-minute activity just to introduce students and show them they can actually do yoga.

Middle School Mindfulness Activities

If you're looking to incorporate more mindfulness exercises into your middle school counseling toolbox, start slowly and small! Give them space to explore how mindfulness can actually benefit them. Use short, 5-minute or fewer activities to give them opportunities for success and to pique their interest. You don't have to spend a whole, 30-45 minute lesson doing one activity! Mindfulness can easily be used as a warm up or wrap up to any classroom guidance or small group activity. Introduce your students to a wide variety of mindfulness exercises so they can find their perfect fit, whether it's simple breathing, meditation, or more active practices.

Let us know

How do you get buy-in with your students when it comes to mindfulness? What are your favorite middle school mindfulness activities? Fill us in below in the comments section!

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Middle School Mindfulness Activities: Mindful Practices for Teens

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Mindfulness with middle schoolers: a piece of cake or labor of love? I've had loads of fun teaching mindfulness to elementary-aged students, but when I first threw out the idea to some of my middle schoolers, they looked at me like I had three heads.

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With the ever-changing status of schools and many parents working from home without childcare for the foreseeable future, it's hard not to start spiraling. Responsibilities seem endless, the situation dire, and it seems like time to yourself has become a thing of the past...

Take a deep breath. Literally. Feel a little better?

These are trying times, but incorporating mindful practices into your daily routine can help calm anxiety and build healthy coping skills. Here are some tips from our clinicians on making mindfulness work for you and your family.

Being mindful is what it sounds like. Taking time to focus on the present, being intentional and thoughtful about where you are and how you are feeling. Trying to center your thoughts and be in the moment. Sounds simple, but it takes work, especially now when concerns about what the future holds feel so pressing. Mindful activities can help. "Mindfulness isn't complicated," says Jill Emanuele, PhD, Senior Director of the Mood Disorders Center at the Child Mind Institute. Here are some simple activities she recommends:

Squeeze Muscles: Starting at your toes, pick one muscle and squeeze it tight. Count to five. Release, and notice how your body changes. Repeat exercise moving up your body.

Belly Breathing: Put one hand on your stomach and one hand on your chest. Slowly breathe in from your stomach (expand like a balloon) and slowly breathe out (deflate).

Mindful Meal: Pay attention to the smell, taste and look of your food. No multitasking.

Meditation: Sit in a relaxed, comfortable position. Pick something to focus on, like your breath. When your mind wanders, bring your attention back to your breath.

Blowing Bubbles: Notice their shapes, textures and colors.

Coloring: Color something. Focus on the colors and designs.

Listening to Music: Focus on the whole song, or listen specifically to the voice or an instrument.

Right now much of the personal time that used to be part of our daily routines - commutes, time alone at home, going to the store - is not available. This means it's extra important to be intentional about creating space to recharge. Deciding to set time aside each day to practice mindful activities is a great place to start, says Dr. Emanuele. "The morning, before everyone is awake, can be a great time to really ground yourself." Morning mindfulness can help set the tone for the day. "Do deep breathing, meditate, exercise, whatever mindfulness activity works for you," she recommends. Mindfulness doesn't have to be elaborate: "You can try mindful eating or mindful drinking with a cup of coffee. Sit there and just be in the moment. That's mindfulness. Taking five minutes to do that before the day begins is even more important now because this is not our typical routine and we're going to feel very, very out of sorts."

Right now it can feel like trying to do ten things at once is the only way anything will get done. For example, trying to fold laundry, make dinner and watch your child all while on a work call.

But, explains Joanna Stern, PsyD, a clinical psychologist at the Child Mind Institute, multitasking rarely works, and can actually increase stress. "Multitasking is a myth," says Dr. Stern. Instead, she suggests achievable goals for the day, trying to focus on one thing at a time. For example, scheduling work calls during naptime, allowing kids to have a little extra screen time while you make dinner, or asking older children to help fold the laundry while you finish cleaning up.

Mindfulness, explains David Anderson, PhD, a clinical psychologist at the Child Mind Institute, is "Anything that helps everyone take a moment to slow down, stay present, and come together." Designating time to practice mindful activities as a family will help everyone feel less anxious. It could be a daily family yoga session, or a quiet walk in the woods as a group, taking time to focus on the way the air feels, the sound of the birds and the smell of the trees. Another good family mindfulness idea is asking everyone to mention one good thing they heard or saw that day over dinner.

This situation is one of extreme uncertainty. We don't know what will happen, how long it will last or what things will be like when it's over. One thing we do know, however, is that worrying about it won't change the outcome. Learning how to tolerate the uncertainty is a huge part of building healthy coping skills for ourselves, which we then want to model for our children. "Right now it's very easy to let your brain spin out with the frightening possibilities," warns Dr. Anderson. "Practicing mindfulness helps bring us back to the present, and away from the brink."

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How Mindfulness Can Help During COVID-19 - Child Mind Institute

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With the ever-changing status of schools and many parents working from home without childcare for the foreseeable future, it's hard not to start spiraling. Responsibilities seem endless, the situation dire, and it seems like time to yourself has become a thing of the past... Take a deep breath. Literally.

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25 Fun Mindfulness Activities for Children & Teens (+Tips!)

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Fun mindfulness activities for kids to teach them about mindfulness. Enjoy!

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Professional development and teaching go hand in hand. Educators are constantly evolving, changing, and incorporating the latest studies and practices for the betterment of their students. Among the topics that are high on the list are both mindfulness and self-care in the classroom. In a recent Facebook Live event, hosts and sixth-grade teaching partners Kayla Dessert and Aliceson Brandt gave some great tips on how to bring mindfulness and self-care-for both students and teachers-into the classroom.

Along the way, fourth-grade teacher Nichole Watson and behavior specialist Michelle Harrison joined in to offer additional ideas. Then they invited viewers to add their own wisdom. Here's a handy list of those amazing tricks to encourage mindfulness for students. We hope they bring you more calmness and clarity in the upcoming school year.

1. Bring on the glitter.

I have a glitter jar that our school counselor made. I shake it and sit it down. The kids watch closely, noticing when the glitter stops. -Katie

2. Take just a minute.

I do mindfulness minutes. We take a few minutes for students to reflect on their mental space before class starts. Then they can share with the teacher or express it in writing for themselves. -Grace

3. Introduce mindfulness with a book.

I read the book Lemonade Hurricane to introduce mindfulness to my kids. We also do five minutes of meditation each day to breathe and focus ourselves. -Anna

4. Use a visual to help with breathing.

We use finger breathing. We start at our pinky and trace each finger. As we go up, we breathe in, and as we trace down, we breathe out. It works well. -MaKayla

5. Have a go-to tool students know.

I use a spiral maze, which the kids color. When it's time to wind down, I ask the kids to take out their spiral boards and trace the spiral maze back and forth until they feel their bodies and minds calm down. -Monica

6. Try Wellness Wednesdays.

I've been using mindfulness in my classroom for the past four years. I teach mindfulness very specifically during our morning meeting time, which I call Wellness Wednesdays. One way I do this is by using a Hoberman sphere. As the sphere expands, students breathe in, and as it goes back in, they breathe out. -Aliceson

7. Try a chime for attentive listening.

I ring a chime, and the students focus on it. Then they raise their hand when they hear the ringing stop. This really helps with focus and attentive listening. -Aliceson

8. Turn it into a game.

I use these cards called Mindful Games, which you can get on Amazon. There are lots of good options in there for breathing, attentive listening, and focusing. -Aliceson

Mindfulness for Teachers

9. Go on a walk to recenter yourself.

For teachers, doing something as small as just taking a walk can be a big help when trying to be mindful and do self-care. It doesn't have to be a big thing. Just take five to 10 minutes for yourself. It can be helpful to resetting your day. -Chanel

10. Take time to color.

We have a large coloring poster and colored pencils in our teachers' lounge for anyone to join in when they can. It's a great way to free your mind and color for a couple of minutes. -Kim

11. Write down your goals and successes.

I do a five-minute journal app every day where I write three specific things to be grateful for in the morning. Then in the afternoon, I write three things that went well. I also add a photo each day, so I'm always looking for something pretty or inspiring. -Julie

12. Download an app to try.

When I was getting started, I downloaded every free app I could find. A couple of my favorites include Relax Meditation because you can make your own music. I also like 10% Happier. -Michelle

13. Find books to learn more.

I really like the book The Way of Mindful Education. It begins with how to start your own practice. Then it gives you tips on how to work with kids. It also comes with a workbook. -Michelle

Self-Care for Students

14. Talk about feelings.

Our students share with each other how they feel each morning and why they feel that way. We talk about how we can care about each other and help each other have a great day. It's emotional awareness. -Rosean

15. Tackle emotional literacy.

I taught emotional literacy to my students. Each week, my second graders learned a new word and its meaning. They drew a picture depicting the word and used it in a sentence. At the end of the year, we created a book of all the words we learned. The best part was how appreciative the parents were since their children were better able to communicate what they were truly feeling. -Anna

16. Try a slow start.

I teach kindergarten and love a slow start. We have a free-choice morning activity. This allows students to talk to each other, have breakfast, and talk to me before we start our calendar time. -Raquel

17. Be culturally responsive.

When we think about self-care, there's gotta be a way to bring equity into the discussion, because our students' needs will be as diverse as they are. Give power and enable kids who might come from different backgrounds and cultures to see themselves in your curriculum. -Nichole

18. Pay attention to your students' needs.

I think the best strategy I use is just being attentive to the engagements of the students-all of them at once and students as individuals. Do we need a brain break? Do we need to breathe? What about music? Do we need humor? Being consistently in tune is key. -Christina

19. Try all the things.

There are so many different things to try. It can be brain breaks or maybe GoNoodle. It can be flexible seating. We have to empower kids and then listen and respond to what they need. -Nichole

20. Stretch before, during, and after tests.

One thing that helps my middle schoolers is to take a guided stretch before, during, and after a test. Some get so tensed up with test anxiety. Gently and calmly having them roll their shoulders, rolls their wrists, and breathe full, slow breaths helps them recenter. One minute is all it takes. -Jennifer

21. Try using a sentence frame.

I like to use a sentence frame with my students. The sentence frame might be: How can we take care of you today? Or, what do you need in order to be your best self? This is a hard question for many students to answer. -Nichole

Self-Care for Teachers

22. Say "no" sometimes.

Say "no" to something extra that someone asks you to do. I always say "yes," but sometimes you have to say "no." Do all the things that you need to do, but it is OK to say "no" sometimes. -Kayla

23. Leave work on time (when possible).

As a teacher, I try my hardest to remember self-care and leave work at work when possible. It helped me tremendously last year, so I hope I can continue it. -Brittany

24. Join a teacher challenge.

We created something called a teacher fitness challenge where we connected hundreds of teachers all across the United States to support each other in their self-care journey. There were challenges we'd do each month. And it was a great way to remind each other to take care of ourselves. -Kayla

25. Have an accountability partner.

Have a teaching partner nearby so you both know you can step out to take a few deep breaths if needed-it really prevents a lot of anxiety. -Mary

26. Leave your teacher bag at school one day a week.

Leave it at school. You don't want to be carrying that heavy thing around anyway. Or if you grade papers on your computer, try to keep it closed at least one night a week. -Kayla

27. Embrace the power of exercise.

My goal this year is to make exercise a priority. I fell off the bandwagon last year as things became stressful and definitely felt the effects on my own state of self-care. -Kristina

28. Treat yourself once in a while.

Treat yourself to something special once a month. It doesn't have to be big. It can be a manicure, pedicure, special coffee, or even just a movie. Find something to treat yourself with. -Kayla

29. Take a break for you.

In times of chaos, I take time to enjoy my lunch in the classroom with the light off and calming music playing in the background. As an introvert, it's a much-needed moment to pause, be mindful, and prepare for the afternoon ahead. -Angelina

30. Remember the basics.

Teacher self-care is so important, so make sure to get enough sleep, drink water, and eat healthy, nourishing foods. When things get really stressful, these are some of the firsts things to go. -Becky
Do you have tips to develop mindfulness for students? Share them on our WeAreTeachers HELPLINE Facebook group. Plus: 15 Smart Ways to Prevent Teacher Burnout That Really Work.

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30 Ways to Bring More Mindfulness and Self-Care to Your Classroom

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Get tips for bringing developing mindfulness for students. Find real teacher tips that encourage self-care to make this your best year ever.

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The many challenges of this year have required people to cope with a range of external stressors. The United States is still navigating community response to George Floyd's killing and racial inequities. Many are physically distancing and trying to survive economic fallout from the pandemic. As an adult, I find it hard to take things one day at a time, focus on my breath, and move forward with purpose and gratitude. Young people are looking for ways to cope and heal as well.

At our middle school in inner-city Oakland, we started incorporating mindfulness into our daily announcements and homeroom time. Mindfulness is intentionally focusing awareness on the present moment without judgment. Many people have a mindfulness practice even if they do not call it mindfulness explicitly. Research shows that taking moments to practice and discuss mindfulness helps students thrive emotionally and academically by increasing focus and memory and reducing stress and anxiety. Distance learning creates a different context for mindfulness practice. Some simple strategies can help integrate mindfulness practice in distance learning.

Set the Groundwork

Begin by explaining how the brain works. Sometimes, knowing the science behind mindfulness can be just as important for a new practitioner as knowing what meditation is or how to do it. Explain to students the relationship between their amygdala, hippocampus, and prefrontal cortex. Students should know that an "amygdala hijack" is a physiological response to stress that makes it harder for them to think, learn, or remember. While it is not their fault, it is something that they can learn how to control through mindfulness practices.

Modeling mindfulness can show students how the process works. Do you start your day with a quiet cup of coffee or an inspirational quote? Talking about a ritual and why it excites you may add to a child's bank of experiences even if they choose not to do the practice on their own. Modeling a mindfulness practice in online learning shows students that it can be a simple, quick, and accessible activity.

Offering choice is a way to show students the accessibility of a mindfulness practice. Allow students to pick an activity or exercise and do it with them. Apps and videos may be useful. My students and I love the guided meditations and mindful hip-hop from the Mindful Life Project app. Let the students guide which practice to do and when to use it. Ask for their suggestions about mindfulness in the daily school routine.

Incorporate mindfulness in daily activities

Practice and talk about everyday mindfulness activities like mindful eating, mindful walking, or mindful cleaning. My grandfather instructed me to chew my food exactly 32 times before swallowing, which allowed me to focus on the full experience of the food. What are other daily activities that might benefit from nonjudgmental awareness? Ask students to brainstorm daily life occurrences and ways to bring mindfulness to them.

The act of remembering and sharing daily gratitude has been shown to have positive impacts on both cognitive and emotional well-being. Encourage students to practice acts of gratitude by creating a gratitude tree. It can be a drawing or wire frame of the trunk, limbs, and branches of a tree. Each day, students write one thing they are grateful for on a paper "leaf" and attach it to the tree. The leaves can be anonymous, or students can share their gratitude with the class. Students can add to the tree as part of the daily routine.

Another option is to ask students to make and decorate a jar of inspirational quotes and take turns pulling one out and reading it aloud. This is an activity that translates easily to online instruction, bringing mindful reflection to virtual learning.

Demonstrate mindfulness in motion

Mindfulness activities do not have to be in stillness. Find a recipe for kinetic sand, slime, or oobleck. Because sometimes, mindfulness has to be a little messy. My teenage sister and I learned how to make aromatherapy play dough.

Settling one's thoughts can be difficult. A glitter focus jar helped some of my students with ADHD and ASD learn ways to calm their minds. Fill up a mason jar halfway with water, and then add some glitter glue and glitter of various sizes. Glue on the top so students can shake the jar and watch the glitter swirl around before settling slowly back to the bottom. The settling of the glitter mirrors the settling of our thoughts, something that can be hard for many of us to do without help.

Mandala coloring pages are made up of repetitive shapes and patterns that students can take their time to color as they choose because there is no right or wrong way to complete the designs. I find this especially useful for students who prefer to process their thoughts silently.

Use Written Reflection

Mindful writing can become an important part of a daily routine. Whether through daily journal prompts or written reflections after discussions, the act of putting your thoughts on paper brings about a similar kind of metacognition and awareness as meditating. Reflecting on earlier writing can show students how perspectives change.

The practice is useful for academic writing tasks, asking, "How has your opinion on this topic changed after reading and discussing this text?" as well as social and emotional understanding, asking, "What did you think/feel after witnessing or hearing about the fight that happened today?" Writing and reflection may be intimidating at first, so remind students that their ideas do not have to be fully formed.

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Translating Mindfulness to Distance Learning

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The many challenges of this year have required people to cope with a range of external stressors. The United States is still navigating community response to George Floyd's killing and racial inequities. Many are physically distancing and trying to survive economic fallout from the pandemic.

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Eating as mindfully as we do on retreat or in a mindfulness course is not realistic for many of us, especially with families, jobs, and the myriad distractions around us. This is not to mention that our friends, family and colleagues might not have the patience to eat with us as we take five minutes with each bite. So have some self-compassion, and consider formal mindful eating on retreat and special occasions, as well as informal mindful eating in your daily life.

What I want to offer in this piece is what I call more mindful eating, perhaps "informal" mindful eating as opposed to formal mindful eating. Especially during the craziness and stress and extra food of the holidays, that Halloween to New Years stretch in which are more likely to eat mindlessly than mindfully. Here are six simple guidelines to keep in mind to discern between mindless and (more) mindful eating, and bring our bodies and minds back together.

1) Let your body catch up to your brain

Eating rapidly past full and ignoring your body's signals vs. slowing down and eating and stopping when your body says its full.

Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body actually sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, if we slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount. Simple ways to slow down might just include follow many of your grandmother's manners, like sitting down to eat, chewing each bite 25 times (or more), setting your fork down between bites, and all those old manners that are maybe not as pointless as they seemed. What are some ways you can slow down eating and listen more deeply to your body's signals

2) Know your body's personal hunger signals

Are you responding to an emotional want or responding to your body's needs?

Often we listen first to our minds, but like many mindfulness practices, we might discover more wisdom by tuning into our bodies first. Rather than just eating when we get emotional signals, which may be different for each of us, be they stress, sadness, frustration, loneliness or even just boredom, we can listen to our bodies. Is your stomach growling, energy low, or feeling a little lightheaded? Too often, we eat when our mind tells us to, rather than our bodies. True mindful eating is actually listening deeply to our body's signals for hunger. Ask yourself: What are your body's hunger signals, and what are your emotional hunger triggers?

3) Cultivate a mindful kitchen

Eating alone and randomly vs. eating with others at set times and places.

Another way that we eat mindlessly is by wandering around looking through cabinets, eating at random times and places, rather than just thinking proactively about our meals and snacks. This slows us down for one thing, but prevents us from developing healthy environmental cues about what and how much to eat, and wires our brains for new cues for eating that not always ideal. (do you really want to create a habit to eat every time you get in the car, or other situations?) Sure, we all snack from time to time, but it can boost both your mind and body's health, not to mention greatly helping your mood and sleep schedule to eat at consistent times and places. Yes, that means sitting down (at a table!), putting food on a plate or bowl, not eating it out of the container, and using utensils not our hands. It also helps to eat with others, not only are you sharing and getting some healthy connection, but you also slow down and can enjoy the food and conversation more, and we take our cues from our dinner partner, not over or undereating out of emotion.

Having a mindful kitchen means organizing and caring for your kitchen space so it encourages healthy eating and nourishing gatherings. Consider what you bring into your kitchen and where you put things away. Are healthy foods handy? What kinds of foods are in sight? When food is around, we eat it.

There are many reasons that the raisin eating it is such a powerful exercise, but one is that when we slow down and eat healthy foods like raisins, we often enjoy them more than the story we tell ourselves about healthy foods.

You don't have to plan your food down to each bite, and its important to be flexible especially at special occasions, but just be aware of the fact that you might be changing your eating habits at different times of year or for different occasions. And when you do plan ahead, you are also more likely to eat the amount your body needs in that moment than undereating and indulging later, or overeating and regretting it later.

Classic advice is to also not shop when hungry, but the middle path applies here as well. A psychological effect known as "moral licensing" has shown that shoppers who buy kale are more likely to then head to the alcohol or ice cream section than those who don't. We seem to think that our karma will balance out and we can "spend" it on junk food, or other less than ideal behaviors.

4) Understand your motivations

Eating foods that are emotionally comforting vs. eating foods that are nutritionally healthy.

This is another tricky balance, and ideally we can find nourishing foods that are also satisfying and comforting. But think back to that first mindful raisin. Did that seem appealing before you tried it? There are many reasons that the raisin eating it is such a powerful exercise, but one is that when we slow down and eat healthy foods like raisins, we often enjoy them more than the story we tell ourselves about healthy foods. As we practice eating healthier and a greater variety foods, we are less inclined to binge on our comfort foods, and more inclined to enjoy healthy foods, ultimately finding many foods mentally and physically satisfying as opposed to just a few.

5) Connect more deeply with your food

Considering where food comes from vs. thinking of food as an end product.

Unless you are a hunter-gatherer or sustenance farmer, we have all become ever more disconnected from our food in recent years. Many of us don't even consider where a meal comes from beyond the supermarket packaging. This is a loss, because eating offers an incredible opportunity to connect us more deeply to the natural world, the elements and to each other.

When we pause to consider all of the people involved in the meal that has arrived on your plate, from the loved ones (and yourself) who prepared it, to those who stocked the shelves, to those who planted and harvested the raw ingredients, to those who supported them, it is hard to not feel both grateful and interconnected. Be mindful of the water, soil, and other elements that were part of its creation as you sit down to eat whatever you are eating. You can reflect on the cultural traditions that brought you this food, the recipes generously shared from friends, or brought from a distant place and time to be a handed down in the family.

As you consider everything that went into the meal, it becomes effortless to experience and express gratitude to all of the people who gave their time and effort, the elements of the universe that contributed their share, our friends or ancestors who shared recipes and even the beings who may have given their lives to a part of creating this meal. With just a little more mindfulness like this, we may begin to make wiser choices about sustainability and health in our food, not just for us but for the whole planet.

6) Attend to your plate

Distracted eating vs. just eating

Multitasking and eating is a recipe for not being able to listen deeply to our body's needs and wants. We've all had the experience of going to the movies with our bag full of popcorn, and before the coming attractions are over, we are asking who ate all of our popcorn. When we are distracted, it becomes harder to listen to our body's signals about food and other needs. With your next meal, try single-tasking and just eating, with no screens or distractions besides enjoying the company you are sharing a meal and conversation with.

So while formal mindful eating practices may be what we think of when we look back on a mindfulness course or retreat we attended, the reality is that we do live, and eat, in the real world which is a busy place. But we can take the insights gained from our formal practice- slowing down, listening to our bodies, doing one thing at a time, making even small rituals, and considering all that went into our meal on a more regular basis and bring more informal mindfulness to our daily meals.

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6 Ways to Practice Mindful Eating - Mindful

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Eating as mindfully as we do on retreat or in a mindfulness course is not realistic for many of us, especially with families, jobs, and the myriad distractions around us. This is not to mention that our friends, family and colleagues might not have the patience to eat with us as we take five minutes with each bite.

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5 ways to reset, refocus, and recommit to health and wellness in the new year

In 2020, staying healthy took on a whole new meaning. The COVID-19 pandemic has affected people's health and wellbeing to a degree unlike anything in recent history. Not only have we had to change our habits and behaviors-sometimes at great personal and financial cost-to protect ourselves and others from the coronavirus; we've also faced a host of changes and challenges when it comes to getting routine health care, staying fit and managing our mental and emotional wellbeing.

With vaccines starting to be distributed, the world is breathing a sigh of relief. By the end of 2021, many aspects of life may have returned to "normal." So while we may not be on the homestretch quite yet, we're getting there! As we look to 2021, it's the perfect time for a "big reset" to re-focus on things we can all do to stay strong, healthy and positive.

1. Make self-care a priority

2020 has taken a toll on all of us, emotionally speaking. Feeling anxious, worried, bored, lonely, stressed out sad-it's all par for the pandemic course. Not only do these feelings affect our emotional wellbeing, but they can affect our physical health as well. Stress and anxiety can lead to poor sleep, GI distress, changes in appetite, headaches and muscle tension.

Resolve to make self-care a priority in 2021: Take the time to do things that are good for your body, mind, and mood. It could be as simple as making a conscious effort to go screen-free for an hour each day while you take a walk, play with your kids, or read a book instead. Maybe add a five-minute morning meditation to your routine, make a weekly phone date with a good friend, or write down something you're grateful for each day. Not only will you feel better, but you'll have the emotional reserves to be a better parent, partner, caregiver or friend.

The wellness tools and resources Tufts Health Plan offers its members are another great way to take better care of yourself.

Our free wellbeing series. Designed specifically to help members take care of themselves during the pandemic, this series includes webinars on yoga, meditation, mindfulness, nutrition/healthy eating, home office ergonomics and more.

Virtual yoga, meditation and mindfulness classes. Mindfulness has been proven to help relieve stress and anxiety, improve mood, and boost overall feelings of wellbeing. Tufts Health Plan offers members¹ access to a range of virtual resources for mind and body wellness at a discounted rate, including live online yoga and meditation classes.

2. Re-commit to healthy eating and exercise

If you've gained the dreaded "COVID-19," you're not alone. Weight gain has been a side effect of the pandemic for many people, whether it's because they're taking solace in baked goods and wine, their gym is closed, or they're too busy juggling work and homeschooling to exercise. Even the stress of the pandemic may be partly to blame: When your brain perceives a danger or threat, your adrenal glands up their production of cortisol, the primary stress hormone, which increases sugars (glucose) in the bloodstream.

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The new year is always a good time to re-commit to exercise and healthy eating habits. But that doesn't have to mean training for a marathon or swearing off carbs. Even small changes can make a big difference: Taking a 20-minute walk every day, curbing portion sizes, choosing to manage stress in healthier ways than eating and drinking. (See mindfulness, above!) Tufts Health Plan can help, too:

Nutrition and weight management tools. We offer a number of ways for members to save on programs and tools for healthy eating and weight management, including discounts on the DASH diet, Jenny Craig, the Dinner Daily and more.

Fitness perks and discounts. Exercise a cornerstone of health, and Tufts Health Plan helps members save while they get fit-even when it's from the comfort and safety of their own home. We offer discounts on home fitness equipment, online workout subscriptions, fitness magazine subscriptions and more.

3. Ride the telehealth wave

The pandemic has had plenty of silver linings, and one of them is expansion of telehealth. Though it was possible before, virtual health care appointments went mainstream in 2020. While certain kinds of health care still have to be done in person, telehealth has made getting many types of routine and preventive care more convenient, accessible and cost effective, pandemic or not. Tufts Health Plan members can use our telehealth partner, Teladoc² for:

Routine care. Public health officials urge us to stay home as much as possible and avoid over-burdening the health care system. Thanks to telehealth, patients can do the right thing without sacrificing their heath. Many non-life-threatening health issues, like cold and flu symptoms, digestive problems and urinary tract infections, can be evaluated and diagnosed remotely.

Dermatology. It's now much easier to see a provider for those common "should I be concerned about this?" questions. Dermatologists and primary care providers can look at pictures or live video of patients' moles, marks, rashes and other skin issues and either evaluate and diagnose in the moment or recommend an in-office visit.

Behavioral health. For many, the pandemic has caused or exacerbated behavioral health issues like anxiety, depression and substance use disorders. Thanks to telehealth, getting professional help for these and other mental health concerns is dramatically more accessible and convenient-not to mention more private.

4. Reduce your financial stress

Money worries have been one of the biggest concerns of 2020, with many families suffering the effects of layoffs, furloughs, shuttered businesses or the need for a family member to stop working to care for children home from school. Strained finances can affect more than just your bank account: Financial stress has been linked to heart disease, diabetes, migraines, sleep problems, depression and other health issues, along with lower productivity at work.

We're doing our part to help our members take greater control of their medical expenses

Health care and prescription costs are a source of worry for many families, and at Tufts Health Plan we're doing our part to help our members take greater control of their medical expenses.

Treatment Cost Estimator tool. This simple-to-use tool lets members compare costs of services, facilities and doctors and get out-of-pocket cost estimates for procedures. Members can see costs and services for the entire timeline of care for a given treatment, for a big picture view.

MyPrescription Shopper. This tool analyzes each member's prescriptions to identify potential savings opportunities of $5 or more. Members get a notification if there's a way they can save money, like selecting alternative medications, asking their provider about a modified dosage,using mail order and/or refilling their prescriptions through a less expensive retailer.

Provider Search tool. Our robust provider search let members know which providers and facilities they can earn rewards for choosing. When members choose high value providers, which we designate based on cost and quality of care, they can earn rewards in the form of gift cards.

5. Keep up the good (hygiene) work

We know what works to prevent the spread of the coronavirus. Though we may be getting tired of it, wearing a mask (over your mouth and nose) when around others, washing your hands frequently, and staying at least six feet apart from people outside your household are what it takes to stop the spread. For people who working outside the home, frequently disinfecting surfaces used by multiple people, such as door handles, elevator buttons, handrails, and kitchen appliances, is important.

If we all do our part, we can keep each other safe-and eventually, as vaccines are distributed, we'll get to a point where we won't have to be quite as vigilant. Until then, let's all commit to keeping up the fight.

There's light at the end of the pandemic tunnel. As we head toward it together, Tufts Health Plan is here to support our members and employers however we can.

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5 ways to reset, refocus, and recommit to health and wellness in the new year In 2020, staying healthy took on a whole new meaning. The COVID-19 pandemic has affected people's health and wellbeing to a degree unlike anything in recent history.

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6 self-care steps for a pandemic - always important, now essential - Harvard Health

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Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.

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Self-care includes all the things we do to tend to our physical, mental, and emotional health needs. Here are just some of the many ways you can do it.