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What is mindfulness and how can it help you train yourself to be more present in your classroom, while decreasing your stress?

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If you've heard of or read about mindfulness meditation - also known as mindfulness - you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you.

What is mindfulness?

Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.

What are the benefits of meditation?

Meditation has been studied in many clinical trials. The overall evidence supports the effectiveness of meditation for various conditions, including:

Preliminary research indicates that meditation can also help people with asthma and fibromyalgia.

Meditation can help you experience thoughts and emotions with greater balance and acceptance. Meditation also has been shown to:

Improve attention

Decrease job burnout

Improve sleep

Improve diabetes control

What are some examples of mindfulness exercises?

There are many simple ways to practice mindfulness. Some examples include:

Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses - touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

Accept yourself. Treat yourself the way you would treat a good friend.

Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

You can also try more structured mindfulness exercises, such as:

Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.

Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

When and how often should I practice mindfulness exercises?

It depends on what kind of mindfulness exercise you plan to do.

Simple mindfulness exercises can be practiced anywhere and anytime. Research indicates that engaging your senses outdoors is especially beneficial.

For more structured mindfulness exercises, such as body scan meditation or sitting meditation, you'll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning before you begin your daily routine.

Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

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Show references

1. Bystritsky A. Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions. https://uptodate.com/contents/search. Accessed June 14, 2018.

2. Seaward BL. Meditation and mindfulness. In: Managing Stress: Principles and Strategies for Health and Well-being. 9th ed. Burlington, Mass.: Jones & Bartlett Learning; 2018.

3. Shapiro SL, et al. The Art and Science of Mindfulness: Integrating Mindfulness into Psychology and the Helping Professions. 2nd ed. Washington, D.C.: American Psychological Association; 2017.

4. Lymeus F, et al. Building mindfulness bottom-up: Meditation in natural settings supports open monitoring and attention restoration. Consciousness and Cognition. 2018;59:40.

5. Blanck P, et al. Effects of mindfulness exercises as stand-alone interventions on symptoms of anxiety and depression: Systematic review and meta-analysis. Behaviour Research and Therapy. 2018;102:25.

6. AskMayoExpert. Meditation. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.

7. Khoury B, et al. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78:519.

8. Practice mindfulness and relaxation. Springboard Beyond Cancer. https://survivorship.cancer.gov/springboard/stress-mood/practice-mindfulness. Accessed June 14, 2018.

See more In-depth

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Engaging with the world around you can lower your stress. Here's how to practice mindfulness meditation.

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Giving your body plenty of rest is essential.

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How Much Sleep Do We Really Need? - Recommended Sleep Time For Every Age

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The foundation of self-care is eating a healthy diet. One healthy meal plan that you could select to follow is the Mediterranean Diet. This 30-day meal planning guide will give you ideas for recipes no matter which healthy eating option you choose. *Always consult your doctor before beginning a new diet program or modifying your current diet.

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The Mediterranean diet continues to prove itself as one of the healthiest ways to eat. In 2019, it was voted the best diet for the second year in a row by U.S News & World Report. The Mediterranean diet is more of a healthy-eating lifestyle than a restrictive diet. It emphasizes a wide variety of fruits and vegetables as well regularly eating fish, nuts and other foods with healthy fats while limiting processed foods, red meats in excess and refined grains, like white bread.

Plus, it recognizes the often undervalued health benefit of eating more mindfully. Although our schedules can often be busy, taking time to cook a meal at home and sit down to enjoy it rather than eating on the move or in front of the television can have hidden benefits. When we eat without distractions and make the meal more of an event, we tend to be more in tune with our hunger cues and take in fewer calories than when we eat while distracted.

In this 30-day meal plan, we incorporate the principles of the Mediterranean diet with plenty of meal-prep recipes and no-cook breakfast options to make eating healthy and losing weight realistic for busy schedules. At 1,200 calories, this plan should help you lose a healthy 1 to 2 pounds per week.

1. Cook the Muffin-Tin Quiches with Smoked Cheddar & Potato to have for breakfast on Days 2, 3 and 4. Individually wrap 3 servings in plastic and freeze in an air-tight bag to have for breakfast in later weeks. (To buy: amazon.com, $20 for 1 large). Take the individual servings to go in a smaller bag. (To buy: amazon.com, $12 for 1 medium)

2. Meal prep the Instant Pot White Chicken Chili Freezer Pack to have for lunch on days 2, 3, 4 and 5. Freeze in this large container, which fits perfectly in a 6-quart Instant Pot. (To buy: amazon.com, $12 for 1). Once it's cooked, freeze 4 separate servings of the prepared chili in leak-proof containers to have for lunch in later weeks. (To buy: amazon.com, $9 for 1)

A.M. Snack: 3/4 cup raspberries (48 calories)

P.M. Snack: 3/4 cup blackberries (46 calories)

Daily Totals: 1,209 calories, 73 g protein, 123 g carbohydrates, 31 g fiber, 53 g fat, 1,412 mg sodium.

A.M. Snack: 3/4 cup raspberries (48 calories)

P.M. Snack: 2 plums (61 calories)

Daily Totals: 1,206 calories, 75 g protein, 126 g carbohydrates, 32 g fiber, 50 g fat, 1,996 mg sodium.

A.M. Snack: 1 peach (68 calories)

P.M. Snack: 3/4 cup blackberries and 6 walnut halves (125 calories)

Daily Totals: 1,219 calories, 78 g protein, 118 g carbohydrates, 32 g fiber, 54 g fat, 2,205 mg sodium.

A.M. Snack: 2 plums (61 calories)

P.M. Snack: 1 large peach (68 calories)

Daily Totals: 1,213 calories, 59 g protein, 143 g carbohydrates, 31 g fiber, 51 g fat, 2,134 mg sodium.

A.M. Snack: 2 plums (61 calories)

P.M. Snack: 3/4 cup blueberries (63 calories)

Daily Totals: 1,183 calories, 62 g protein, 170 g carbohydrates, 38 g fiber, 37 g fat, 1,901 mg sodium.

A.M. Snack: 3/4 cup raspberries (48 calories)

P.M. Snack: 3/4 cup blackberries (46 calories)

Daily Totals: 1,203 calories, 77 g protein, 116 g carbohydrates, 34 g fiber, 55 g fat, 1,458 mg sodium.

A.M. Snack: 2 plums (61 calories)

P.M. Snack: 1 cup sliced cucumbers with squeeze of lemon juice and salt & pepper to taste (16 calories)

Daily Totals: 1,221 calories, 61 g protein, 184 g carbohydrates, 40 g fiber, 34 g fat, 1,587 mg sodium.

A.M. Snack: 1 cup sliced cucumber with a squeeze of lemon juice and salt & pepper to taste (16 calories)

P.M. Snack: 1 plum (30 calories)

Daily Totals: 1,209 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 45 g fat, 1,622 mg sodium.

A.M. Snack: 1/2 cup raspberries (32 calories)

P.M. Snack: 1/2 cup sliced cucumber with a pinch of salt & pepper (8 calories)

Daily Totals: 1,225 calories, 59 g protein, 143 g carbohydrates, 27 g fiber, 51 g fat, 1,130 mg sodium.

A.M. Snack: 1 cup raspberries (64 calories)

P.M. Snack: 5 oz. nonfat plain Greek yogurt (84 calories)

Daily Totals: 1,227 calories, 50 g protein, 127 g carbohydrates, 30 g fiber, 59 g fat, 1,390 mg sodium.

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 1 plum (30 calories)

Daily Totals: 1,193 calories, 59 g protein, 158 g carbohydrates, 33 g fiber, 44 g fat, 1,116 mg sodium.

A.M. Snack: 1 cup blackberries (62 calories)

P.M. Snack: 1 cup nonfat plain Greek yogurt with 1 Tbsp. chopped walnuts (181 calories)

Daily Totals: 1,206 calories, 74 g protein, 103 g carbohydrates, 31 g fiber, 58 g fat, 1,272 mg sodium.

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 1 cup sliced red bell pepper with 3 Tbsp. hummus (106 calories)

Daily Totals: 1,209 calories, 77 g protein, 143 g carbohydrates, 38 g fiber, 40 g fat, 1,431 mg sodium.

A.M. Snack: 1/2 cup raspberries (31 calories)

P.M. Snack: 1/2 cup sliced cucumber with a pinch of salt & pepper (8 calories)

Daily Totals: 1,224 calories, 69 g protein, 130 g carbohydrates, 30 g fiber, 51 g fat, 1,846 mg sodium.

A.M. Snack: 1 cup blackberries (62 calories)

P.M. Snack: 1 plum (30 calories)

Daily Totals: 1,224 calories, 77 g protein, 127 g carbohydrates, 31 g fiber, 49 g fat, 1,420 mg sodium.

A.M. Snack: 1/2 cup sliced cucumbers with a pinch of salt & pepper (8 calories)

P.M. Snack: 1/2 cup sliced red bell pepper (14 calories)

Daily Totals: 1,219 calories, 70 g protein, 141 g carbohydrates, 36 g fiber, 49 g fat, 983 mg sodium.

A.M. Snack: 1/2 cup raspberries (32 calories)

P.M. Snack: 1/2 cup blackberries (31 calories)

Daily Totals: 1,219 calories, 65 g protein, 120 g carbohydrates, 30 g fiber, 56 g fat, 1,273 mg sodium.

A.M. Snack: 1 plum (30 calories)

P.M. Snack: 1/2 cup nonfat plain Greek yogurt (66 calories)

Daily Totals: 1,211 calories, 59 g protein, 155 g carbohydrates, 34 g fiber, 45 g fat, 910 mg sodium.

A.M. Snack: 1 plum (30 calories)

P.M. Snack: 5 oz. nonfat plain Greek yogurt with 1/4 cup blueberries (105 calories)

Daily Totals: 1,226 calories, 63 g protein, 130 g carbohydrates, 34 g fiber, 56 g fat, 1,619 mg sodium.

A.M. Snack: 2/3 cup raspberries (42 calories)

P.M. Snack: 2/3 cup blackberries (41 calories)

Daily Totals: 1,202 calories, 72 g protein, 142 g carbohydrates, 34 g fiber, 42 g fat, 1,192 mg sodium.

A.M. Snack: 1/2 cup raspberries (32 calories)

P.M. Snack: 1/2 cup blackberries (31 calories)

Daily Totals: 1,210 calories, 72 g protein, 145 g carbohydrates, 30 g fiber, 40 g fat, 1,241 mg sodium.

A.M. Snack: 1 cup blackberries (62 calories)

P.M. Snack: 1 large peach (68 calories)

Daily Totals: 1,187 calories, 63 g protein, 151 g carbohydrates, 44 g fiber, 42 g fat, 1,354 mg sodium.

Breakfast: 1 serving (287 calories)

A.M. Snack: 1 plum (30 calories)

P.M. Snack: 1 cup sliced red bell pepper (29 calories)

Daily Totals: 1,202 calories, 63 g protein, 160 g carbohydrates, 36 g fiber, 40 g fat, 1,461 mg sodium.

A.M. Snack: 2/3 cup raspberries (42 calories)

P.M. Snack: 1 plum (30 calories)

Daily Totals: 1,202 calories, 50 g protein, 131 g carbohydrates, 33 g fiber, 57 g fat, 1,403 mg sodium.

A.M. Snack: 5 oz. nonfat plain Greek yogurt with 1/4 cup blueberries and 1 Tbsp. chopped walnuts (153 calories)

P.M. Snack: 1 large peach (68 calories)

Daily Totals: 1,213 calories, 65 g protein, 140 g carbohydrates, 35 g fiber, 49 g fat, 1,450 mg sodium.

A.M. Snack: 1 cup raspberries (64 calories)

P.M. Snack: 5 oz. nonfat plain Greek yogurt with 1/3 cup blackberries (104 calories)

Daily Totals: 1,210 calories, 54 g protein, 124 g carbohydrates, 37 g fiber, 60 g fat, 1,559 mg sodium.

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 3/4 cup sliced red bell pepper with 1 Tbsp. hummus (47 calories)

Daily Totals: 1,214 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 49 g fat, 1,739 mg sodium.

A.M. Snack: 1/2 cup sliced red bell pepper (14 calories)

P.M. Snack: 1/2 cup sliced cucumbers with a pinch of salt & pepper (8 calories)

Daily Totals: 1,224 calories, 53 g protein, 154 g carbohydrates, 33 g fiber, 50 g fat, 1,491 mg sodium.

A.M. Snack: 2/3 cup fresh raspberries with 5 walnut halves (108 calories)

P.M. Snack: 2/3 cup blackberries with 7 walnut halves (132 calories)

Daily Totals: 1,210 calories, 74 g protein, 119 g carbohydrates, 35 g fiber, 53 g fat, 1,613 mg sodium.

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 12 walnut halves (157 calories)

Daily Totals: 1,201 calories, 66 g protein, 138 g carbohydrates, 38 g fiber, 49 g fat, 1,537 mg sodium.

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30-Day Mediterranean Diet Meal Plan: 1,200 Calories

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The Mediterranean diet continues to prove itself as one of the healthiest ways to eat. In 2019, it was voted the best diet for the second year in a row by U.S News & World Report. The Mediterranean diet is more of a healthy-eating lifestyle than a restrictive diet.

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Can essential oils benefit you as you work to reduce stress and live a healthy and active style? Absolutely, but you must use them appropriately.

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Aromatherapy: Do Essential Oils Really Work?

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An integrative medicine expert weighs in on what essential oils are good for, what the research has found and how you can safely use them.

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Why we should all be doing it during our prep period... or at least after school. It is wonderful for relaxation and grounding. Learn about it and even try it out in this brief video.

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These techniques for controlled breathing can both help you reduce stress and be taught to your students to help them relieve anxiety.

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Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine.

Before you get started, keep these tips in mind:

Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair.

Don't force it. This can make you feel more stressed.

Try to do it at the same time once or twice a day.

Wear comfortable clothes.

Many breathing exercises take only a few minutes. When you have more time, you can do them for 10 minutes or more to get even greater benefits.

In this exercise, you'll match how long you breathe in with how long you breathe out. Over time, you'll increase how long you're able to breathe in and out at a time.

1. Sit comfortably on the floor or in a chair.

2. Breathe in through your nose. As you do it, count to five.

3. Breathe out through your nose to the count of five.

4. Repeat several times.

Once you feel comfortable with breaths that last five counts, increase how long you breathe in and breathe out. You can work up to breaths that last up to 10 counts.

In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally.

1. Lie comfortably on the floor.

2. Take a few deep breaths to relax.

3. Breathe in. Tense the muscles of your feet.

4. Breathe out. Release the tension in your feet.

5. Breathe in. Tense your calf muscles.

6. Breathe out. Release the tension in your calves.

7. Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face.

As you do this exercise, imagine that you're a lion. Let all of your breath out with a big, open mouth.

1. Sit comfortably on the floor or in a chair.

2. Breathe in through your nose. Fill your belly all the way up with air.

3. When you can't breathe in any more, open your mouth as wide as you can. Breathe out with a "HA" sound.

4. Repeat several times.

Most people take short, shallow breaths into their chest. It can make you feel anxious and zap your energy. With this technique, you'll learn how to take bigger breaths, all the way into your belly.

1. Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.

2. Breathe in through your nose. Let your belly fill with air.

3. Breathe out through your nose.

4. Place one hand on your belly. Place the other hand on your chest.

5. As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.

6. Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.

While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.

1. Close your eyes if they're open.

2. Take a few big, deep breaths.

3. Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.

4. Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.

5. Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."

6. As you breathe out, say in your mind, "I breathe out stress and tension."

7. Continue for 10 to 20 minutes.

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Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine.

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Everyone think of your "relaxing environment"...
Is anyone picturing their classroom? Anyone? Anyone at all??

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Reduce Stress Through Guided Imagery (2 of 3)

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Classroom yoga routine to increase focus and provide a brain break and movement.

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Yoga for the Classroom - Yoga with Rachel

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DESE has produced the G.U.I.D.E. for life SEL guiding principles. These principles come broken into grade bands with "I Can" statements to guide lesson planning for teachers.

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All Arkansas students should graduate with a strong foundation of academic knowledge, experience, and proficiencies. To be successful, students also need an equally strong foundation of soft skills - those intangible abilities that help people get along with others, communicate well, and make positive contributions in the workplace and beyond.

The Division of Elementary and Secondary Education has identified five guiding principles that support educators, business leaders, communities, and students in their efforts to help all Arkansans develop these critical skills. The principles represent skills needed to thrive at home, school, on the job, and in the community: Growth (manage yourself). Understanding (know yourself). Interaction (build relationships). Decisions (make responsible choices), Empathy (be aware of others).

The G.U.I.D.E. for Life program, with the support of Arkansas counselors and educators, is designed to give K-12 students a plan - a five-step process - that they can follow to achieve personal success. Each principle is summarized in easy-to-understand key words, with three action points to explain the idea. By incorporating the G.U.I.D.E. for Life concepts throughout the school experience, we can help instill these "real-world" skills for success in all Arkansas students. The result? Well-rounded citizens, stronger communities, and more effective employees.

G.U.I.D.E. for Life Podcast

Additional Resources

For more information, please contact:

Arkansas Department of Education

Division of Elementary and Secondary Education

Curriculum Support Services

Four Capitol Mall, Room 304-B

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All Arkansas students should graduate with a strong foundation of academic knowledge, experience, and proficiencies. To be successful, students also need an equally strong foundation of soft skills - those intangible abilities that help people get along with others, communicate well, and make positive contributions in the workplace and beyond.

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Bubble Bounce! is an activity you can do with your students to help them both relax and improve their ability to focus.

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Bubble Bounce! Mindfulness for Children (Mindful Looking)