Mindfulness
Newsletter
Self Management
Happy October!
For our second newsletter, we chose to explore Self Management and Mindfulness. Self Management is one of Webster CSD's Essential Skills. We define Self Management as knowing myself and all the different things I can do to be my best.
Understanding Self Management with Mindfulness:
...the motivation to see ourselves in a desirable way is one of the main obstacles to self-knowledge. For instance, people may overestimate their virtuous qualities to ward off negative feelings or boost self-esteem. However, non-judgmental observation of one’s thoughts, feelings, and behavior, might reduce emotional reactivity — such as feelings of inadequacy or low self-esteem — that typically interferes with people seeing the truth about themselves. One way to tune in to what the body is feeling and telling us is to practice a body scan.
A body scan practice will not only cultivate a deeper knowledge of self it will aid in the management of self. Body scans help train the capacity to pay attention. This practice helps bring an awareness of where the mind goes, an embodiment of understanding what we are feeling. Body scans can bring a sense of appreciation and can help in getting the mind unstuck. Whole body awareness is Self- Management.
Practicing a Body Scan:
Begin by bringing your attention into your body.
You can close your eyes if that’s comfortable for you.You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight? See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.
Listen to a 3-minute body scan here:
Article:
https://www.mindful.org/7-qualities-mindfulness-trained-body-scan/
pause. breathe. be grateful.
Erica Ebert & Theresa Luciano
Erica Ebert is Webster CSD's instructional specialist exploring mindfulness, K-12. This year, Erica is joined by Theresa Luciano, who is the mindfulness teaching assistant. Together, our work centers around supporting the board of education's 2018-2019 goal: "Integrating Mindfulness and its impact on student learning, individual effectiveness, and professional collaboration."
Erica Ebert - Instructional Specialist Exploring Mindfulness
Email: erica_ebert@webstercsd.org
Location: Webster Central School District, NY, USA
Phone: (585)216-0000
Twitter: @MindfulWebster