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Dear Parents and Families,
We continue our school-wide theme of exploring mindfulness as presented in the book I Am
Peace. Mrs. Brooks, Mrs. Bechard, and Mrs. Sadak presented to the faculty this month’s topic: using our 5 Senses for Peace and Mindfulness.
Sometimes we feel overwhelmed, or have trouble controlling our worry, and tend to expect the worst even when there is no apparent reason for concern. Maybe we experience these feelings outwardly, demonstrating irritability or apathy, maybe we carry this within our body and can notice the tension within; a tight chest or racing heart. Right now, even the smallest sudden sound or request might send you through the roof. We have all been there to varying degrees.
The goal is to learn to manage stress more skillfully while keeping in mind that the key element must always be to become aware of the worry or your stressors. Enter: Mindfulness.
Mindfulness is the basic human ability to be fully present, aware of where we are and what we are doing. Mindfulness can help us to become less reactive to stressors by providing some space between what happens and our reaction and this is where our freedom lies. And guess what? We were born with tools to get started: our five senses.
Try a sense strategy to help you become mindful.
Breath. Try the 4-7-8 method. This technique forces the mind and body to focus on regulating the breath, rather than replaying your worries. It can slow a racing heart or calm nerves.
First, let your lips part and exhale completely through your mouth. Next, close your lips, inhale through your nose as you count to four in your head. Hold your breath for seven seconds. Then exhale from your mouth for eight seconds. Practice this pattern for four full breaths.
Sight. Distract your racing mind by finding as many things in your line of sight of similar color. Then try to count how many of those things there are. You can even take it a step further and challenge yourself to find colors in order of the rainbow.
Sound. Close your eyes and listen. Hard. Notice the humming sound that ‘Nothing’ makes.
Notice how it becomes louder as you allow your mind to focus on it. Notice the other sounds that surround you. Are the birds chirping? Are the trees singing along with the wind? Focus on the sounds. Notice the patterns, the rhythm of the world around you.
Taste. Take a bite or drink of whatever suits you. This could be a piece of chocolate, a sip of coffee or tea, a scoop of ice cream…totally your choice. Don’t swallow just yet…instead,
concentrate on the sensation in your mouth. Is it hot? Is it cold? Is it smooth or rough? Focus on what you’re tasting. Is it bitter, sweet, savory or refreshing? Now swallow. How does it feel moving down your throat? Can you still ask your taste buds to recall the taste just a little? Do this process several times and really savor the act of eating or drinking.
Touch. Wherever you happen to be, close your eyes and take a deep breath. Bring your
attention to your sense of touch, starting at the bottom. If you are barefoot, notice how the
ground feels on your soles. If you have shoes on, wiggle your toes and notice how you can draw your attention to each of them as they touch the shoe surrounding your foot. Next, observe the fabric as it touches the skin on your legs or how the air feels on them if they are bare. Now, bring your mind’s focus to where you're sitting and how you're sitting. Become aware of your posture and limbs. Lastly, note the sun on your skin or the temperature of the room. Is there a breeze or a stillness? Breathe in. Breathe out. Relax your muscles. Unclench your jaw. Sit.
When life becomes overwhelming or you find yourself feeling anxious, try one of these five
approaches that are right at your fingertips and always within reach. The purpose of all of
these is to calm you and center your mind.
The faculty and I wish you a Blessed Christmas and a Happy and Healthy New Year. We are looking forward to 2024 and the many adventures we will share at Corpus Christi School.
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