Lektion 1
Foundations Of Mindfulness
Discover the basics of mindfulness and its relevance to the teaching profession. Learn how cultivating awareness, presence, and non-judgment can positively impact both your well-being and your students' learning. This session introduces simple practices to help you pause, breathe, and begin noticing the present moment, even during busy school days.
Lektion 2
Grounding In The Present Moment
Learn how to use your breath and body as anchors for calm and clarity, to ground yourself in the present. In this session, you’ll explore mindful breathing and body scanning techniques to reduce stress, improve focus, and reconnect with yourself. These simple practices can be used anytime, whether before a lesson or during a challenging moment.
Lektion 3
Managing Stress With The Breath
In this session, you will learn how mindful breathing can regulate stress and restore calm in everyday classroom challenges. Through box breathing and 4-7-8 breathing exercises, you will discover practical ways to center yourself and your students. The session empowers teachers to integrate simple, effective breathwork into both personal and professional moments.
Lektion 4
Cultivating Compassion For Yourself
As teachers, we often extend compassion to students while neglecting ourselves. Today, you’ll learn how to meet your challenges with kindness and understanding. Through simple self-compassion practices, you’ll reduce self-criticism, prevent burnout, and model emotional resilience for your students, creating a healthier and more sustainable teaching experience.
Lektion 5
Building Emotional Resilience
In Day 5 of the mindfulness series, you'll explore emotional resilience through the RAIN technique: Recognise, Allow, Investigate, and Nurture. The session emphasizes acknowledging emotions without judgment, cultivating self-compassion, and managing stress with mindful awareness. Guided meditation and practical reflections help teachers respond to difficult emotions with clarity and kindness.
Lektion 6
Mindful Communication
In Day 6 of this mindfulness series, you will explore how to bring awareness into your conversations. Using the Pause-Listen-Respond method, you learn to create space before reacting, listen with full attention, and respond thoughtfully. This practice helps you communicate with clarity and empathy, even during difficult or emotional interactions.
Lektion 7
Finding Calm In Chaos
In today's session, you will learn how to stay grounded in stressful situations. By practicing grounding techniques like the 5-4-3-2-1 sensory awareness and “feet on the floor, breath in the body,” you'll discover ways to calm your nervous system, helping you remain steady amid chaos.
Lektion 8
Cultivating Gratitude In Teaching
Gratitude can shift your perspective and nourish your teaching practice. In this session, you’ll explore the power of appreciating small, everyday moments. Learn simple gratitude exercises to bring more joy, connection, and positivity into your work. Practicing gratitude helps you stay balanced and reminds you why you love teaching.
Lektion 9
Letting Go Of Perfectionism
Perfectionism is common among teachers, yet it often leads to stress and self-criticism. Today, you’ll practice letting go of unrealistic expectations and embracing imperfection. Learn how to respond to mistakes with kindness and view challenges as opportunities for growth. Cultivating self-compassion allows you to teach—and live—with greater ease.
Lektion 10
Embracing The Present Moment
In our final session, we focus on fully inhabiting the present moment. Mindfulness isn’t just a practice—it’s a way of being. Learn how to bring mindful presence into your daily life and teaching, finding peace amidst the busyness. Reflect on your journey and leave with tools to sustain your practice, taking it with you into the classroom and the rest of your life.
