As teachers, we employ a handful of techniques to improve students’ concentration and behavior and improve overall classroom management. Below, are several tools that you could implement prior to class, exams, a challenging lesson, or an impending break from school.
Mindfulness Techniques from A to Z:
A: Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama)
This is a powerful breathing technique that helps relax the mind and body. It can be done anywhere, at any time. Please see the attached link for video and instructions:
http://www.artofliving.org/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan
B: Belly Breathing: Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.
C: Cat and Cow Poses: These exercises warm up the body up and provide a gentle stretch. This pose can help deepen the breath and calm the mind.
http://www.yogaoutlet.com/guides/how-to-do-cat-cow-pose-in-yoga
D: Dancing Exercise: Use music to encourage free-flow dancing. In the beginning, students may feel self-conscious and unsure about dancing with their classmates. So, mirror it for them. Put on an upbeat or culturally popular song. Begin dancing yourself, mirroring the exercises. After a minute, encourage students to join you. Even if they dance in place by just moving their arms this exercises releases feel-good endorphins and gives students a chance to relax their body through the use of these exercises.
http://www.trans4mind.com/jamesharveystout/dancemed.htm#What is dance meditation?
E: Emotional Freedom Technique (EFT): is an acupressure–related tool that uses the fingertips, palms, or fists to tap around the body to easy physical and emotional discomfort. I use this tool in my classroom prior to students’ ASL presentations to ease their nerves. We tap our chests, for example, and exhale deeply.
http://eft.mercola.com/
F: Free Writing Exercise: Stream of conscious writing can be very meditative, and helps students stay grounded in the present. Particularly for English or language classes, allowing students to write freely, as things come up, can be a wonderfully relaxing meditation exercise. In this form of free writing, begin with attention to the breath, and advise students to come back to the breath if and when they need to. Students have the liberty to write about anything, which can be liberating if they are having a hard time dealing with a situation or life stressor. A concurrent breath meditation, allows students to focus on the task of writing and remain grounded in the exercise.
http://www.writingthroughlife.com/journaling-techniques-writing-on-the-stream-of-consciousness
G: Gratitude Exercise: Have students write down three things they are grateful for at school ( friends, support, learning new things) and three things they are grateful for at home (home-cooked meals, family relationships, a considerate roommate). Practice keeping a gratitude journal every day for two weeks. Encourage students to use this practice at home, as practicing gratitude is linked to greater happiness. As they say, “Gratitude is the best attitude.”
http://daringtolivefully.com/gratitude-exercises
H: Happy Baby Yoga Pose: Happy Baby Pose is a wonderful pose for stretching the body, lengthening and realigning the spine, as well as calming the mind and relieving stress. Students also find humor and enjoyment to act as though they were happy babies.
http://www.yogajournal.com/pose/happy-baby-pose/
I: Infinity Swing Drawing: Drawing the infinity symbol, over itself, can be an extremely relaxing activity done quietly in the classroom. Simply model the design for your students, and had out blank paper with colored markers or crayons. Have them draw the infinity symbol, continuously, for a meditative exercise that is simple and extremely relaxing.
http://cleareyesight-batesmethod.info/id10.html
J: Jumping Jacks: If students are feeling wired or anxious, sitting in a classroom may enhance these feelings and cause them to be restless. Jumping jacks provide a simple and efficient way to calm nerves and release feel-good endorphins in the brain.
K: Keep A Grateful Mind for Mistakes: This is an exercise in which students reflect upon a situation which promoted guilt for not doing something a certain way. Students use a worksheet to identify a situation where they could have acted differently, and answer a few questions about how they approach the situation differently in the future. This is a good, independent exercise, as students may not feel comfortable sharing this private information. It’s an excellent way to build upon character, and I often do it at the end of the semester. This exercise is good for people of all ages — helping improve self-efficacy and building character awareness.
http://www.mindfulteachers.org/2015/03/next-time-ill-do-better.html
L: Laughter Exercise: Laughter is a physical exercise that contracts muscles and elicits a biochemical reaction, very similar to that of exercise. Initially, show students a funny image, skit, or concept. Begin laughing yourself – as to mirror the exercises for them. Initially, students may feel awkward or uneasy about laughing for no tangible reason. However, laughter is somewhat contagious, so as they watch others laughing, they too will begin to laugh. Also, they often laugh at the teacher displaying this exercise, which is good because it helps relax them. Initially, the laughter is quite forced. But, after a minute or so, it becomes a genuine laugh. Students often ask for this exercise after it is introduced them. It’s a fun and effective way to help them focus on a task or ease nerves.
http://well.blogs.nytimes.com/2012/10/24/laughter-as-a-form-of-exercise/?_r=0
M: Magnet Meditation: Magnets are an excellent way to tune in and to feel. In a visual classroom, such as my own, magnet meditation helps students focus on the sensation of the magnets in their hands, with their eyes open or closed depending on their level of comfort. Its a fun, simple activity, and ensures relaxation and improved focus.
http://www.changeyourenergy.com/videos/627/magnetic-meditation
N: Noticing the 5 senses — A Daily Mindfulness Log. Writing can be a powerful tool to promote feelings of being present. One way of practicing mindfulness is to have students fill out a weekly log wherein they can record instances of when they practiced mindfulness in their everyday life. This could be as simple as eating a delicious meal or spending time after school enjoying an activity with a friend. This exercise is appropriate for all ages and is good to implement after using mindfulness in your classroom. When students have an understanding of what mindfulness is, and how it can help improve their lives, this is an excellent exercise to introduce.
http://www.mindfulteachers.org/2014/12/five-senses-mindfulness-log.html
O: Oils to promote relaxation: Essential oils are a powerful and easy way to promote relaxation. Lavender, in particular, can help ease nerves prior to an exam or presentation. Check with your student to make sure they are comfortable with different scents. My students often ask for lavender prior to an assignment as they notice it helps them to relax.
http://goodrelaxation.com/2012/12/top-10-essential-oils-for-relaxation-and-stress-relief/
P: Pebble Meditation: Focusing on something can help make meditation easier. A pebble meditation provides something to focus on, helping students become more anchored in the present and less consumed by stressful thoughts.
http://www.mindfulteachers.org/2014/09/pebble-meditation-mindfulness-activity.html
Q: Qi Gong: (Literal translation is Stop Emotion): Qi- Gong is a Chinese modality that combines light movements with breathing to help increase energy, increase stamina, and relax nerves. The graceful movements are grounding and helps one relax into his or her body.
http://qigonginstitute.org/html/GettingStarted.php
R: Receiving Compliments: Take turns complimenting each student in your classroom. Have the students compliment each other. This simple exercise fosters camaraderie and increased feelings of worthiness and confidence. In a foreign language class, try having students compliment one another in the target language. For other subjects, try speaking or writing the compliments.
http://www.selfgrowth.com/articles/giving-and-receiving-compliments
S: Self Talk: Positive self talk can help students see themselves in a more capable light. Have them write three strengths they have. What are they? How are they unique? Then, go around the classroom and share these strengths. Ask students to conjure up positive affirmation using thoughts such as, “I appreciate myself for being smart, kind, and a loyal friend.” Then, ask your students to give examples of each. When was a time they can recall possessing these qualities? This is the “evidence” for the self talk. This exercise is powerful before an exam or presentation. Students will go into the task with more confidence and assurance.
http://www.mindbodygreen.com/0-12637/14-mantras-to-help-you-build-positive-self-talk.html
T: Tree Pose: Tree pose is a wonderful pose that uses balance and concentration. When the mind is distracted, balance is generally hard to achieve. Thus, if students feel nervous or uneasy, doing this pose can help them center themselves and let go of their mental chatter. There are varying levels of tree pose, contingent upon flexibility. It’s an exercise that anyone can do, and can foster concentration and alertness prior to a lesson, exam, or presentation.
http://www.cnyhealingarts.com/2010/10/29/the-health-benefits-of-vrikshasana-tree-pose/
U: Uplifting Yoga Pose; Bridge: Bridge pose, also known as Setu Bandha Sarvangasana has many benefits. It induces relaxation, neutralizes negative feelings, calms the brain, and reduces anxiety and headaches. This is a simple pose that anyone can do and only requires adequate space. Often, I have my students move the tables in the classroom to create a middle space for everyone to lie down on their back and do bridge. Students report that upon doing bridge, they feel more relaxed, centered, and their breathing is not as labored.
http://www.yogajournal.com/pose/bridge-pose/
V: Vitality, Re-Vitalize the body with Restorative Yoga Poses: Restorative Yoga poses are gentle and relaxing. They are particularly good for students who have a busy mind or are feeling stressed, anxious or uneasy about school or related stresses. Restorative poses promote conscious relaxation. Here are three poses that are particularly relaxing — I choose to do child’s pose with my students prior to an exam or during the SATs or college application process, which can feel overwhelming. I see instant benefits from restorative yoga. Students report that they do these exercises at home as well.
http://www.zliving.com/fitness/yoga/restorative-yoga-poses-revitalize-mind-body-68363/
W: Writing with the Opposite Hand: This is a simple activity that works dynamic brain regions by challenging you to do something that is not your habit. Model this exercise for your students by writing with the opposite hand on the board. Notice how funny or different your letters look. Laugh at yourself and experience the exercise joyfully. Then, ask your students to join you. This is a simple and quick exercise that helps ground students who may feel frenetic or anxious.
http://www.goodfinancialcents.com/benefits-of-using-your-opposite-hand-grow-brain-cells-while-brushing-your-teeth/
X: Xylophone Music for Stress and Healing: The xylophone is an instrument with immense healing properties. If you are looking for background music to help you a facilitate a meditation with your students, trying utilizing the relaxing xylophone sound. It’s a great compliment to a guided meditation.
Y: Yoga stretch; Legs Up the Wall Pose: This is an exercise that can be done in a larger classroom. The simple act of lying on your back near the wall and putting your legs up leaning against the wall can instantly relax your central nervous system and help maintain your parasympathetic system, which accounts for stimulation of activities when the body is at rest. The parasympathetic nervous system helps conserve the body’s resources — helping them last longer.
http://www.yogajournal.com/pose/legs-up-the-wall-pose
Z: Zen Meditation: Zen Meditation is what we traditionally think of when we think of a meditation. You can guide your students through a simple meditation by having them sit with their legs crossed. If there is limited room in the classroom, they could stay in their seats and put their palms on their knees. A simple introduction to zen meditation intrigues students, and relaxed them, immediately. Upon introducing this to my students, they often reported that its something would practice at home when feeling stressed. There are many benefits to zen meditation, and its a simple exercise that requires only your attention and awareness.
http://freemeditations.com/zen_meditation.html