Welcome to your slice of mindfulness.
This talk and meditation is for busy classroom teachers or for anyone who feels stress and overwhelm related to their profession or job.
Several years ago,
I was teaching elementary school when what felt like overnight I came down with Bell's Palsy.
Bell's Palsy is the paralysis of the 7th cranial nerve in your brain and the symptoms that I experienced were a complete and total paralysis of the right side of my face.
I couldn't blink,
I had slurred speech,
I couldn't smile,
And I was sidelined from work for nearly two months.
When I was home recovering,
What I came to realize was that I was pushing myself so much at work that I ignored the subtle signs of stress that my body was trying to communicate to me.
It was as if I was literally slapped across the face by the universe to tell me that I needed to pause,
I needed to slow down,
I needed to carve out my slice of mindfulness on a day-to-day basis.
So throughout my recovery,
I used mindfulness to reconnect with my body,
My mind,
My emotions.
While I always had a gratitude practice,
It grew so much deeper when I had Bell's Palsy because I was able to align it with my values in a way that I hadn't before.
One example of this is I never thought to be grateful for my involuntary blink or symmetrical smile.
I found greater meaning in the little things and discovered a resilience in myself that I didn't know I had.
I truly believe that my mindfulness practice is what actually cured my Bell's Palsy.
During this time of deep rest and recovery,
My mindfulness practice grew so much more intentional.
The power of gratitude and mindful intentionality helped to enhance my joy even during this really difficult time.
I realized how I had missed the very subtle cues and signals that my body was sending me prior to coming down with Bell's Palsy.
I reflected on moments during the workday when I would be sitting in a meeting with a tension in my neck or pain in my foot that I ignored.
Bell's Palsy was a reminder to be more intentional with my mindfulness practice and was an opportunity to deepen what I already knew about mindfulness.
As a classroom teacher,
I was always on the move,
On the go,
Saying yes to every committee and taking on more responsibilities,
And it really took a toll on me.
The wisdom that I discovered was that in reality,
Slowing down actually increases productivity and effectiveness.
Taking moments throughout the school day for mindfulness is not a waste of time.
It restores energy and focus.
I learned that prioritizing my well-being has benefits for not only myself,
But for my students.
For me,
It was a harsh way to learn this lesson.
So if you're a busy teacher who finds it difficult to pause,
I want you to know that when you carve out your slice of mindfulness every single day,
You create space for balance,
Resilience,
And a deeper connection to your purpose as a teacher.
Every day you get to be a teacher is truly a gift.
I don't want to take any moment for granted,
Even the busy and stressful moments.
So if any of this resonates with you and you'd like to take it a step further,
Here are some steps for how you can bring mindfulness to your school day.
First,
Start small.
Practice two to five minutes of mindful breathing or a body scan each day.
Tune in to your gratitude practice and see if you can reflect on three things you're grateful for.
Try to connect to the subtleness of your experience.
Set boundaries for your workday.
Establish a clear start and end time for your work.
Incorporate mindful pauses between classes or meetings and invite a self-compassion practice to your day.
Offer yourself grace and kindness,
Especially during challenging days.
I invite you to respond in the classroom how you plan to carve out your slice of mindfulness during your workday.
And now,
Please join me in this short meditation to help you carve out your slice of mindfulness.
I invite you to find a comfortable position,
Either seated or lying down.
Invitation is to close your eyes if that feels comfortable and safe and nurturing for you.
And if not,
Simply rest your gaze a few feet in front of you.
Take a moment to acknowledge your choice to be here,
Your choice for prioritizing your well-being.
As a teacher,
You spend so much of your time giving and helping others.
These next few minutes are for you.
Set the intention for this meditation that feels right for you.
Perhaps it's to explore mindfulness,
To connect to yourself in a way that you don't normally make time to do.
To listen deeply to your inner knowing.
Or maybe to offer yourself the care you need.
Begin by taking a few slow,
Deep breaths.
Inhale deeply through the nose.
And exhale fully through the mouth.
Allow your breath to find its natural rhythm.
Feel the rise and fall of your chest and belly.
On the next inhale,
Notice where the breath turns from an inhale to an exhale.
See if you can key into this exact moment.
I like to call this your slice of mindfulness.
A silent slice of calm.
Bring curiosity to finding what it's like to breathe naturally,
Effortlessly.
Bring curiosity to finding what it's like for the breath to naturally,
Effortlessly,
Magically turn from an inhale to an exhale.
Key in.
Notice how your body feels as your breath is breathing you.
Breathe in.
Notice.
Breathe out.
Lean into your experience.
You're invited to view this moment in the breath cycle as a pause.
A moment to feel,
To reset,
And to reflect.
The breath can be a way to ground ourselves because it's always with us,
No matter what the situation.
As meditation teacher John Kabat-Zinn has said,
As long as you have the breath,
There is more right with you than wrong with you.
And now bring your awareness to this present moment.
Grounding into presence.
Notice the sensations of the chair beneath you.
The temperature of the air on your skin.
And the sounds around the room.
Gently scan your body from head to toe.
Noticing any sensations that surface to your awareness.
Are there areas of tension,
Fatigue,
Or ease?
Simply observe with a kind curiosity.
Try picking one sensation that stands out the most in your body.
Can you name the sensation?
Can you give it a color?
A texture?
A size?
A shape?
Do you notice any thoughts,
Observations,
Or judgments around the sensation?
Does a storyline present itself around the sensation?
Can you offer an invitation to make space for it?
Welcome it as part of your present moment,
Whatever it may be.
And if your mind wanders,
Gently return to these sensations.
Every time you return,
You strengthen your mindfulness.
Are there subtle signs your body has been offering?
Perhaps there's a tightness,
A fatigue,
A pain,
Or a restlessness?
The body always keeps the score.
The invitation here is to tune inward.
To listen to its silent whispers and reminders.
Without seeking to change anything,
Offer curiosity and compassion.
What does your body need in this moment?
Maybe it's rest,
Movement,
Gratitude,
Or simply your loving attention.
And now shift your awareness to your heart space.
If it feels supportive,
You may choose to put your hands on your heart.
Reflect on three things you're grateful for in this moment.
They might be simple,
A kind word,
A moment of laughter,
The warmth of the sun.
Let this sense of gratitude expand,
Noticing how it feels throughout your body.
Where do you notice gratitude in your body?
And allow it to bring a sense of lightness and warmth.
Consider the values that guide you as a teacher and a human being.
Compassion,
Patience,
Curiosity.
What feels true for you?
Visualize how living in alignment with these values might ease your day.
See yourself moving through your work with calmness and gratitude for each moment as it unfolds.
Even if there's difficulty.
If stress or other self-judgment arises,
Offer yourself kindness.
I invite you again to place a hand over your heart or another comforting spot and repeat silently,
I am doing my best.
I offer myself patience and care.
I deserve this slice of mindfulness in my day.
I offer myself patience and care.
I deserve this slice of mindfulness in my day.
And you may choose any phrase that feels right to you.
And as this meditation comes to a close,
Take one more deep breath.
With you into your day,
Notice small opportunities to pause,
Breathe,
And reconnect.
Maybe it's when you first arrive at school,
In between class periods,
Or right before you enter the faculty room.
Prior to an observation,
Or maybe right before you pick up the phone to call a parent.
I wish you ease as you continue on with your day.
And before you move on,
I invite you to take a moment to reflect.
And please feel free to leave a comment in our classroom and let us know how you will carve out your slice of mindfulness today.
Thank you for your practice.
