Today's mindfulness practice is all about reflecting on our day's work.
As educators,
It's easy to get into the habit of flopping down at our desks in exhaustion,
Running through all the things that didn't go according to plan,
And focusing on all the things that are left to be done for tomorrow.
This leaves us with little time to reflect.
Taking a few moments to reflect may provide us with insight about what went well and what we would like to do differently.
It may provide us with some places to consider making a few changes.
It may provide us with a more balanced look at our day.
It may give us time to pause and relish in whatever we are feeling at the moment and spend a little time caring for ourselves after we've spent so much time caring for others.
So I want to invite you to get into a position that allows you to be relaxed yet alert.
We're going to do some reflection.
Begin by breathing naturally,
Feeling your body rise on the inhale and fall on the exhale.
Continue to feel your breath rise and fall,
Paying attention to what that feels like in your body.
Note where you feel your breath most vividly.
Is it at the tip of your nose,
Your throat,
Your lungs,
Your belly?
Note this place and observe sensations there.
Feel the air tickling your nose.
Observe how it is cooler on the inhale and warmer on the exhale.
Can you feel the way your chest gently rises and falls?
Gently rest your attention at this place for just a moment.
As you go through this reflective practice,
If you become distracted,
You can always return to your breath.
Your breath is always available.
So begin by letting the day wash over you.
What bubbles up in your mind first?
Spend a few moments letting thoughts of your day arise.
As each thought arises,
Try to label either the feeling or the emotion that accompanies it as either pleasant,
Unpleasant,
Or neutral.
As you label each thought as pleasant,
Unpleasant,
Or neutral,
Let it go and come back to your breath.
Try to avoid judging these reflections.
You're simply cataloging the events of your day.
Take a few moments to just reflect,
Labeling pleasant,
Unpleasant,
Or neutral as your day washes over you.
Gently rest.
Now bring your attention back to your breath.
We're going to move into bringing a moment of self-compassion to ourselves and our work and our day.
Go back through the catalog of reflections that you just had about your day.
Bring to mind something you wish you could have done differently or something that really didn't go as planned or that you're judging yourself for.
Simply recall a moment of this stress.
Continue your gentle inhales and exhales as you recall this moment.
See if you can actually feel where the stress and emotional discomfort reside in your body.
If it feels comfortable,
Place one hand on your heart and repeat the following phrases to yourself.
This is a moment of suffering.
We all struggle sometimes.
May I be kind to myself in this moment.
This is a moment of suffering.
We all struggle sometimes.
May I be kind to myself in this moment.
As we sit for a moment,
Let those words of self-compassion really sink in.
You are only human and you are not alone.
Now come back to the breath.
You can continue to keep your hand on your heart or place it in a more comfortable position.
To end this practice,
Recall a highlight of your day or something you are grateful for.
Really feel this moment.
Where do you feel it in your body?
As you recall this time,
Can you lift the corners of your mouth into a slight smile?
Take a moment to allow a smile to come to your face as you recall a time of gratitude in your day.
If there is more than one,
Feel free to honor each of these events.
Now return to your breath.
The inhale and the exhale.
We are going to turn the page of our day.
When we finish the meditation,
You may want to do some journaling about what went well and what you want to do differently in the future.
You choose the practice that fits for you.
To honor this work you are doing every day as a teacher,
We have a nice way of closing.
Repeat these words to yourself as I say them out loud.
May the actions I take toward caring for myself,
Toward understanding myself,
Toward being more peaceful with myself,
Be of benefit to all beings everywhere.
May the actions I take toward caring for myself,
Toward understanding myself,
Toward being more peaceful with myself,
Be of benefit to all beings everywhere.
Take one more inhale and exhale.
I'm going to ring the bell and when you can no longer hear the bell,
Allow your eyes to open.
May you find serenity over stress and peace in your heart as you do this incredibly noble work of educating our world's children.
Thank you for sharing this time and I wish you a wonderful day.
