Practices & Tools
Mindfulness for Educators
Benefits of Mindfulness in Educational Settings
BIG List of Readings & Resources from Mindful Education Project
Meditation
My free guide to getting started
Insight Timer: Free timer and guided meditations
My YouTube channel with guided meditations
In-the-Moment Practices
Ground
Feel your feet on the ground. If you’re sitting, feel your body meeting the chair. Just sense that you are right here, that there is earth underneath you. Let your body rest into this support.
Breathe
Just that. Sit and take a few (or many) breaths. If you want, put your hand on your stomach and feel it expand and contract. Focusing on your breath connects you to this moment right here, and to your own body. If it feels too hard to focus, try this 5-Finger Breathing technique. This one is great for students, too!
Set intention
Before you leave the house or walk into a class or a meeting, take a moment to pause. Ask yourself what is important to you about this situation that you are entering. How do you want to show up? Let this intention guide you, and return to it as often as you need to.
One-Pointed Attention
Make whatever you are doing into a meditation by 1) Only doing that one thing, 2) Slowing down a little if that’s doable, and 3) Paying attention. Do one thing at a time with your full attention.
Connect with Senses
Great to try this outdoors! Take a few breaths, then begin with the sense of touch. What do you feel on your skin? What do you sense in your body? Then move to hearing, listening, smelling, and seeing. Stay with each sense for a few a little while until it feels complete. Is it possible to allow everything to be perceived, what is pleasant and unpleasant? Notice what it’s like to connect with the world through your senses.
Take in the Good
Dr. Rick Hanson offers wonderful practices that help us to turn toward all that nourishes us. To put it briefly, when something occurs that feel good, when you feel joyful, friendly, alive, excited, etc., stay with it, let it soak into you.
Practice: Taking in the Good
Practice: "I'm alright right now"
Article: Wire your brain for happiness + Video
A few more from me in this vein… Gratitude | Being with the good | A tiny treasure hunt
What’s the kindest thing?
Just ask this question to yourself. What would be the kindest response right now to yourself given this situation? Let your response lead you into tending to your needs as much as you can right now.
Want More?
Work One-on-One
Making a change requires attention, intention and time! If you’d like some support, accountability, and individualization as you implement new beliefs and practices, let’s work together! I coach individuals who are looking to bring more mindfulness and intentionality their way of being in the world. We can start with a free call to talk about how this might work. Email me at hello@katiedutcher.com or check out the coaching page.
(If you’re working with anxiety or uncertainty, my workbooks “Transform Your Relationship to Anxiety” (paper or digital or coached) and “Courage Amidst Uncertainty” provide readings, guided audio meditations, and journal prompts for a self-guided course.)
Take a Course
Search for “Introduction to Mindfulness” or “Mindfulness-Based Stress Reduction” in your area, or try the “Mindfulness-Based Stress Reduction” home study course from Sounds True.
Invite me to speak to your group
I really enjoy this work and am passionate about it. I love speaking to students, teachers, administrators alike. Email me at hello@katiedutcher.com or check out the speaking page.
Bring Mindfulness into Your School or program
Contact Mindful Education Project for consulting and training.