From Elementary School to Presidential Candidate

The week that was ...

Exciting to read about the wonderful response from students at a Belle River elementary school who started a new meditation club to help them become calmer, nicer and more focused at school. 

Student Dayne Bensette says that the club helps him calm down 

"Sometimes I have a lot of stuff that I do and everything is in my head and I can't think so the meditation club helps me just think of breathing," .. "I have so many things to do at school, sometimes I even get into fights with my friends and it really helps."

Another student said "I liked when we laid down and we thought about our body," .. "It taught me how to think about my body instead of other stuff."

The principle of Pavillon des Jeunes started the meditation club after learning to meditate herself and feeling that it could be something students could also benefit from. The club meets once a week during the first recess of the day.

"If this is good for me, it would probably be good for the students too," she said. "If it helps them to be happy, if it helps them to be kinder to one another, then I would be so pleased with that."

Full article

AND .. then there was the report that Hilary Clinton recommends meditation and deep breathing to “just slow yourself down.”

When asked by WABC’s Joan Hamburg if she meditates, Clinton said, 

“I haven’t been doing it as regularly as I used to, but I can meditate. . . . [Meditation] has helped me a lot . . . Just slow yourself down, do that deep breathing that can give you a sense of relaxation and groundedness . . . You don’t have to sit with your legs crossed in some quiet room. Literally, you can do it on a plane, or in a car.”

Full article

Tips for Sharing Meditation with the Kids

Photographer : Ben Bloom

I am often asked .. either (a) how to find time to meditate with the kids around, or (b) how to share meditation with the kids.

I am fully on board with sharing meditation with your kids .. both for their own health and well-being, and for your sanity so you can meditate!

My daughter first joined me in my meditation practice when she would sleep in the car seat, and I would head directly to a nice parking location to meditate. Sure, she wasn't actually 'joining me' .. but I got to meditate and I like to think that she breathed in the calmer, quieter and more aware mum that resulted from my practice.

Meditation + Kids + School Holidays

You may have you read my Snowdome metaphore (a way to view the human mind) - if not you can read it HERE - and today I read this totally BRILLIANT post on yogadork.com about a MEDITATION JAR.

Originally posted on Jugglingwithkids.com as the Mind Jar, it is described as:

“A Mind Jar is a meditation tool to use whenever a child feels stressed overwhelmed or upset.  Imagine the glitter as your thoughts.  When you shake the jar, imagine your head full of whirling thoughts, then watch them slowly settle while you calm down”.

 

So .. if you have children (or are secretly one yourself) why not make a Meditation Jar these school holidays.

 

Supplies:

~ Baby food Jar (small-ish jar)

~ Glitter Glue

~ Food Colouring

~ Warm Water

 

Directions:

Mix about 1 tablespoon of glitter glue with 1 cup of warm water (depending on the size of the jar) - you can also add food colouring if your kids like a particular colour. The warm water helps dissolve the glue, you might also try heating the water in the microwave (using a safe cup) for 30-60 seconds.  When the water is warm the glitter will fall quickly but once the water cools down it will take a lot longer.

 

You might also add some additional glitter, small objects like shells or jewels which will sink at different times or even float - enriching the metaphor of the mind settling.  I reader of the original blog suggested using shells to represent particular issues that the child might be worrying about.

 

As YogaDork suggested .. a little holiday Craftasana.

Meditating Before Lecture Leads to Better Grades

 

A new study released by George Mason University, and published in the journal Mindfulness, has found that students provided with basic meditation instruction (consisting of only six minutes of written meditation exercises) before a lecture, scored better on a quiz that followed.  The study also found that the effects of the meditation was stronger amongst freshmen students.

“Personally, I have found meditation to be helpful for mental clarity, focus and self-discipline,” says Ramsburg, lead author of the study and a practicing Buddhist.

 “This data from this study suggest that meditation may help students who might have trouble paying attention or focusing.” says Youmans, an assistant professor of psychology.  “Basically, becoming just a little bit more mindful about yourself and your place in the world might have a very important, practical benefit — in this case, doing better in college.”

 

Full article here

Meditation for students

Meditation to boost test scores

My daughter is in senior school now.  She has had exams before, but this year exams bring  additional pressure ..  career aspirations, growing outside school responsibilities and interests, more to learn, more competition, more to retain.

I hope she remembers her meditation!

(I can't remind her because she is a teenager and reminding = nagging!)

I might however slip these links to her .. because in recent weeks three well known media outlets : The New York Times, PsychCentral and The Telegraph have all reported on a recently published study into mindfulness meditation and student test results. 

Researchers in the department of psychological and brain sciences at the University of California have been studying the relationship between mindfulness and mind-wandering  or the tendency to allow of our minds to drift away to unrelated thoughts.

Past studies have already shown that mind-wandering underlies performance on a variety of tests, including working memory capacity and intelligence. 

 

The better a students working memory (ability to hold large chunks of information and use them) – the better they tend to perform on reading comprehension tests.

The study was recently published in the journal Psychological Science and was based on research of 48 University of California undergraduates that went through a two-week intensive mindfulness training program, reduced their mind-wandering, improved their working memory capacity, and also performed better on a reading comprehension test.

The mindfulness training included “sitting in an upright posture with legs crossed and gaze lowered, breathing exercises and minimizing the distracting quality of past and future concerns by reframing them as mental projects occurring in the present”.  "Our results suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide reaching consequences" the researchers wrote in the Psychological Science study. 

 

Hear that teenager?

 

I shall be scheduling some Exam Ease meditation class in June and July (Melbourne, Australia) if you would like to find out more please contact me at sarah@quietmind.com.au

Exam Ease (Meditation) Classes

Almost exam time .. and so we thought it the best time to introduce our Exam Ease class.

Meditation is an ancient practice that has been shown to provide a whole host of physical and mental health benefits, not just the ability to self manage stress but also to heightened creativity, improve sleep, develop greater levels of focus and concentration .. and a greater awareness of how we choose to react or act in life.

For students about to embark on exams, learning some simple meditative exercises and tools for relaxation, will not only support a greater sense of wellbeing and ease, but assist with improved focus and learning, and understanding of how we might better manage feelings so they don't become overwhelming.

Being able to identify and reduce everyday stress, manage our responses and tap into that inner calmness before a presentation, exam or life challenge, is a life tool we all need!

This 1.5hour class will explore a number of Meditative Exercises which are short, simple and practical mindfulness practices focused on the breath and the body.  While these exercises may only take a few minutes (up to 20minutes) they provide us with an opportunity to pause, adjust our breathing to a more efficient and productive breath, release stress and tension, and refresh mind and body.  These exercises often provide an immediate sense of relief and ease .. a much better foundation for handling life or an exam.

Classes are being held at our Brighton and Black Rock venues with each class limited to ten participants. 

READ more about teenagers, kids and meditation here

INQUIRE about our Exam Ease Class here

Miley suggests meditating to get real life answers!

I remember watching Miley Cyrus in Hannah Montana .. (my teenager is going to be rolling her eyes now) .. but from a parent’s perspective, at the time, the show provided good role models and pretty practical 'cause and effect' type life situations.

We all need good role models.

And so it was great to read today that Miley meditates .. more than just meditate, she found "meditation and realised her best friend is herself – and she urges other confused teenagers to follow her example and get in touch with the real you .. and find out what you really want out of life".

That’s a great message.

Hannah says she is sick of meeting your girls who want all the ‘wrong things in life'.

“I just wanna shake them and say, 'Wake up! The world is so much greater. Go, be by yourself, go meditate, go spend 10 minutes really looking at yourself".

Children and meditation

Photographer : Ben Bloom

This morning I woke to hear a report on the Today Show about parents seeking our yoga and meditation to assist their children in managing stress.  Wonderful to hear Karl championing the cause .. and of course children can benefit from both meditation and yoga practice!

My daughter first joined me in my meditation practice when she learnt to climb out of her cot (she was about 2yo) and found me sitting on my  meditation cushion in the living room .. quiet and still.  Rather a talkative child with a passion for asking questions (still) on this occassion she didn't prod me (or jump on me for that matter) but instead pressed herself into my lap and sat patiently.  I opened the blanket I had around my shoulders and wrapped it around her too .. together we sat quietly for a few minutes before I finished my practice and we got on with our day. 

She would often join me.  She didn't ask for a long time what in fact I was doing.  I like to think that she intuitively acknowledged this was quiet time and enjoyed the moments we spent together in the darkness before the busyness of our day began.

When my daughter was about nine, I enrolled her in a kids yoga class.  I knew the teacher and the centre and thought it was a brilliant idea for a child growing quickly (physically) .. an opportunity to connect body and mind, build focus and awareness, flexibility and strength .. she loved it!  The class was very dynamic and they expended lots of energy (it's not all sitting), explored stillness (externally and internally), coloured in mandalas and chanted Om.  She dragged along friends from school and became known as a little bit of a hippie.

In 2009 I completed training with Relax Kids .. an amazing program that incorporates movement and stillness for children starting at pre-school level and now expanded up to seniors.  Relax Kids offers a wealth of research and resources on their website, and have implemented a range of innovative programs into the British education system.

When is the right time?  how long is a piece of string! 

My daily meditation practice provided a rhythmn in our household that my daughter took to naturally include her, if she chose.  Children have a limited attention span and asking a child to sit for a half hour meditation practice is probaly inviting resistence.  I like Deepak Chopra's suggestion that you start with a minute for each year of age .. a three year old could start with a three minute meditation .. a twelve year old would have worked up to twleve minutes.  Slow and steady .. there is no race or finish line .. this is the development of a life skill!

Meditation is a joy .. learning about yourself, resting in that deep stillness within, building resilience and focus, simply being present to the moment .. and everyone can learn to meditate including children!

Meditation for teenagers at exam time

Ipswich girls grammar school in Queensland is leading the revolution ..

Reported in The Queensland Times last week  the school is now offering meditation as part of their newly opened Young Women’s Health and Wellbeing Centre.

IGGS Dean of Students Jayne Acutt said the school's emotional wellbeing program was designed to support the curriculum. "The girls work very hard at their studies, but their emotional and social wellbeing needs tending to also," Ms Acutt said. "We wanted to create a space where students could come to find solace and peacefulness in the busyness of their day."

The centre offers .. Meditation classes during lunch breaks; Yoga instructor hosts after-school sessions and there is a timetable of workshops with local health professions.

As the mother of a teenager about to embark on her first round of exams I am now so appreciative of the meditation classes that I attend when I was at school .. that was more than 20 years ago and I don’t think we have progressed much since then. All schools should think about offering their students these life skills .. as much as the 3 R’s, being able to manage stress, handled anxiety and build focus and concentration, are what meditation is all about.

Weapons of mass distraction ..

I remember taking my then three year old to kindergarten many years ago. On arrival I noticed the room set up with loads of activities and games, a book corner, the craft corner .. and on each surface a ‘project’ to be tackled. I was the only one who expressed concern .. ‘when do they have time to do nothing?’ .. ‘when is there time to get bored?’

No one really heard me. I was alone on this one.

Rolling forward to the now 15 year old and her classmates .. what I notice is the general inability to accept boredom.  My daughter has heard it a thousand times ‘Oh, I would love you to get bored .. and then you will find something magical and creative to do’. And usually she does.

I never thought it healthy to pander to, and encourage, the 24x7 entertainment factor. Modern living is full of entertainment and activity .. to the point that most of us have forgotten how to ‘be’ bored, be still and unencumbered from constant ‘doing’. It is a valid question .. what are you cloaking under the constant busy-ness? .. why are people fearful of being alone with themselves?

But back to our kids.  The generation that will be taking our world forward. 

Happily there is growing interest and aliveness in the discussion around children reaping the benefits of meditation.  This week has seen a plethora of online articles about the growing interest in meditation within the school sysstem. Mostly I am reading about schools in the US and the Europe. Today, two further articles:

Is there a Place For Mindfulness Meditation in Schools?

We commonly lament to our kids ‘pay attention’ .. but have we provided them with the tools to help them switch their attention away from ‘weapons of mass distraction’? (what a brilliant phrase). The presence of personal devices at school ‘naturally alarms a lot of teachers. More damanging are the habits which they inculcate in the young – the surfing mentality which is always looking restlessly towards the next image, message or sensation’.

Meditation shows us how to calm and center ourselves .. then we 'can get down to the business of learning'. Enter MINDFULNESS ‘using the breath as a pivot to return attention again and again to the present moment’ .. 

‘studies conduct in both the US and Canada have demonstrated that elementary school children who engage in as little as a few minutes of directed mindfulness exercises a day were more attentive in class, got better grades and exhibited less aggression and other behavioural problems than those without training’.

And closer to home .. from New Zealand : “Children find meditation a blissful experience”

At St Paul’s Catholic School .. the children are meditating. In fact, ‘every one of the school’s 132 students from year one to eight meditate for five to 10 minutes every day. And it’s been going on quietly for the last five years.”

.. last year I attended Meditation Matters an interfaith dialogue 'sharing meditation practices of different faiths' at Melbourne University.  One of the keynote speakers was a gentleman (I cannot locate my notes, so I apologise for not currently having a name to address) who spoke about the introduction of meditation into the Melbourne Catholic school system.  This was an inspiring presentation and since that time I have had the opportunity to speak with many parents now experiencing the results of that introduction .. commonly their reaction has been surprise then delight.  Many mum's will sit with their children for those five to ten minutes each morning, after the bell goes, listening to the gong and watching the breath. 

What a brilliant start to the day .. for all concerned.

A Mental Recess

I love this!

Appearing on American News Channel 3 is a report about a new program being implemented into a Lausanne Collegiate School in East Memphis .. wait for it ..

'a mental recess'

Students (10-14yo) are being given the option of skipping standard school recess to attend a meditation session where they are being asked not to think!

Just 10-15minutes to relax their minds and get unplugged (and from my experience as a parent getting them to unplug and do nothing is quite a novel idea) so they can refresh their minds, ‘de-stress’ and re-focus. 

The school believes this will assist students to perform better in standardized tests.

Brilliant!

21 Day Meditation Challenge : Chopra Centre

Last August (2010) I really enjoyed participating in the Chopra Centre 21Day Meditation Challenge .. just last week I headed down to the beach (enjoying the final moments of our indian summer) and took some time to stop and listened to one of the guided meditations on my iPod. davidji is the senior meditation instructor at the Chopra Centre and he has a truly beautiful presence .. it was like visiting a friend again ..

If you are seeking some ongoing meditation instruction .. within the privacy of your home and internet connection .. then the Spring 21Day Meditation Challenge is about to begin again .. TOMORROW Monday 11th April 2011. If you have done this challenge before .. then rest assured there are new meditations and new presenters this time around. And if you miss the start date .. dont stress, you can start at any time throughout the 21 days.
Spring 21Day Meditation Challenge with the Chopra Centre
"Join us over the coming days for a powerful journey that will change your life. Guided by master meditation teacher and dean of Chopra Center University – davidji and other master teachers – you will learn practical techniques for becoming more calm, centered, and happy – even in the midst of life's inevitable pressures and stress."
I am signed up .. you can join us here

Pupils focus better after meditating in Maribyrnong

Dr Sue Smith with Footscray students. Pictures: DAVID SMITH

Interesting article in the local newspaper this week .. reporting on a study into meditation and Buddhist education at a local primary school.

It is so fantastic to read the .. not only is this a local Melbourne based study .. but also that some of our local school are showing themselves to be open to new thought and new practices (funny given the practice of meditation is millenium-old).

Last year I completed Teacher Training with Relax Kids, a brilliant program for introducing stillness and meditation to children of all ages. If you are interesting in introducing your children to some simple meditation practices please have a look at the Relax Kids website .. there are plenty of free resources available online (you can also click on the link in this blog to purchase CDs, Books, Cards etc). The Relax Kids program has been running within the UK school system for a while now .. Go kids!

Pupils focus better after meditating in Maribyrnong
Article from Maribyrnong Leader, 16 Aug 10 by Anthea Cannon

EVERY teacher’s quest for a calm and focused class may be more than a dream, with meditation scoring results with some of Maribyrnong’s junior students.

In the first study into the effects of Buddhist education, Victoria University PhD graduate Sue Smith found grade 3 to 6 students were happier, had improved concentration, coped with anxieties and felt greater kindness toward themselves and others.

Dr Smith said the study of 12 schools showed Buddhist-inspired meditation had an important place in education without being religious.

“Consistently the children were marking themselves in the positive category after meditation (a happy face rating),” she said. “Even if they marked the same face twice they would say that although they didn’t feel better, they were definitely calmer,” she said.

“They’d mention their mind felt brighter, they were less worried.”

Chopra 21-Day Meditation Challenge

In the August Quiet Mind e-newsletter I wrote about my decision to commit to a new practice/goal/habit every month. And recently I had been reading about Sādhanā - a Sanskrit word that means spiritual exertion towards an intended goal .. a "means of accomplishing something". I can only assume there is something in the 'almost Spring air' because I also had recently also written about the Reiki Principle 'Just For Today' which is also about committing to something (a new practice, belief or habit) 'just for today' .. taking the pressure off having to commit forever. Simply doing it now without planting ourselves too far into the future.

I decided after a very successful personal commitment in July that I really enjoyed .. that for the remainder of this year I would like to explore a new Sādhanā each month (a one month commitment). And then suddenly my Sādhanā for August arrived unexpectedly into my inbox .. an email from the Chopra Center and an invitation to join their 21-day Meditation Challenge. While I practice meditation in some way every day .. I have found that I have become lazy with my morning practice .. something about Melbourne's cold winter mornings or perhaps now working freelance.

Along with a worldwide community of participants I have committed to a renewed daily morning meditation practice. The Chopra Center will provide a daily meditation, support and guidance, some new techniques and tips and shared experiences.

I received my first Chopra Meditation this afternoon (given time differences) and I am going to start tomorrow morning .. first thing .. with the rising of the sun .. a new day full of 'infinite possibilities' ..

Relax Kids .. Magazine

Relax Kids is an amazing experience .. for teachers, parents and of course the kids themselves! Incorporating dance and movement, stretching, breathing exercises, visualisation and meditation .. the one hour Relax Kids class develops body awareness, promotes general good health, calms the nervous system, stills and clears the mind and improves emotional health and self-esteem.

I completed teacher training last year and continue to be amazed at the quality of resources that Marnetta makes available to the world .. beautifully crafted books, CDs, posters and cards, an on-line shop, a lively blog, creative e-newsletter and continuous inspiring content. Relax Kids is simply passionate about developing children's creativity, imagination and listening skills .. as well as empowering each child to self manage stress.

Now a magazine! You can read this first edition of Relax Kids Magazine or order it for shipping (head office is based in UK).

And while you are on the site .. check out all the wonderful resources and free articles and downloads that you can introduce to your home/children/class.

Quiet Mind Meditation hope to introduce Relax Kids classes in 2010 .. if you are living in the bayside area of Melbourne please let me know if you are interested in hearing more!

Relax Kids

.. OK ANNOUNCING my BIG SECRET ..

I have just returned from a HUGE adventure .. exploring the world of RELAX KIDSTM

I am full of stories, games and magical dreams to share with you all!

NEW to Australia a fresh batch of Relax Kids Teachers

trained on home soil by the amazing Julie Berquist in Adelaide.

Have you heard about the amazing Relax Kids Program? .. I first found out about Marneta and her wonderful products when I was hunting around the internet for some resources to introduce meditation to children. I am lucky in that my daughter has been exposed to meditation all of her life but other parents had asked me if I could teach their children. This was about four years ago and I found the Relax Kids TM website.. ever since I have been eagerly emailing Marneta to try and do her teacher training (previously only available in the UK). Earlier this year an email arrived announcing the first Relax Kids training in Australia. There was never a thought that I would'nt attend!

Relax Kids TM is a company and concept created and owned by Marneta Viegas in the UK. For many years Marneta entertained children as a performer and director. She found that the attention span of children was decreasing and having experienced the benefits and peace of meditating since she was a child Marneta decided to create a fun, magical and vibrant program including meditation and visualisation to stimulate and positively impact the growing minds and hearts of the young.

The Relax Kids Magical Mission is to : create calm confident kids in chaotic times, and aims to bring a positive experience based on values to young children and so help to improve their home and school lives.

Much more to add here SOON

If you would like to find out more about Relax Kids TM go visit the amazing website at www.relaxkids.com .. shortly I will be able to offer a selection of the fantastic books, cards and CD's HERE .. and hope to start some classes in the local Melbourne area next term.

If you would like to discuss this wonderful program for your school, after care centre or local community center then please let me know at quietmind@dodo.com.au