Paws to Breathe: Mindfulness in the Classroom “To pay attention to the present moment, with curiosity and kindness.” The Paws to Breathe Definition of Mindfulness
OVER THE past decade, we
have seen a spike in enthusiasm for mindfulness-based programs for adults. Proponents of mindfulness— a moment-by-moment awareness of our thoughts, emotions, sensations and surrounding environment—cite a variety of benefits; support for physical and mental wellness, improvement of workplace culture, and general enhancement of lifestyle. Solid scientific evidence shows that when we systematically practice mindfulness we develop and improve attention, self-control, emotional resilience, memory, stress reduction, and immune response. Research clearly shows that certain mindfulness techniques can even alleviate pain and reduce depression and anxiety. The awareness that emerges when we pay attention to the present moment, rather than allowing our thoughts to rush to the future, actually alters the organization and action of the neural circuitry that is associated with stress reactivity and immune function. 1 With all these health benefits, it’s not surprising that educators are rapidly adapting mindfulness-based practices for children and youth. 12 PECK NEWS 2015–2016
New studies focusing specifically on program outcomes for children are showing highly promising evidence that mindfulness reduces chronic stress, and leads to a greater sense of calm and attention in the classroom. Public and private schools across the country are adapting mindfulness
offers mini-lessons to other grades throughout the school year. The Paws to Breathe program is adapted from the research-based curriculum offered by Mindful Schools, a nationally and internationally recognized nonprofit dedicated to helping children, educators, and parents not just cope with their busy lives, but to thrive. Paws to Breathe meetings typically start with the clear tone of a ‘singing bowl,’ while students are invited to settle their bodies, close their eyes, and focus on their breath as an anchor point. Age-appropriate lessons focus on mindful breathing, mindful bodies, mindful listening, and mindfulness in our daily lives, with particular attention on our feelings and the feelings of others.
within their programs—and The Peck School is no exception. Paws to Breathe is a mindfulness program The Peck School is piloting with first and fifth graders this year. Our mindfulness mentor, Suzy Becker, leads weekly lessons during morning meetings (first grade) and Advisory (fifth grade), and
Kindergarten teacher (and Peck parent) Kristin Young’s first grader is in the Paws to Breathe pilot, and she noted that, “We started to use some of the mindfulness techniques from Ms. Becker at home. When my children are restless, we talk about the Paws to Breathe way of breathing, so they can relax their bodies and minds so they can sleep—and it really helps. Before
this, we would talk about ‘settling down,’ but now it’s much easier to have a word that coincides with emotions, and it’s a word that can be used in so many different scenarios. It’s using your mind to relax your body, or to be mindful of your feelings, or of a friend. Mindfulness is a very big vocabulary word in our home, thanks to the new curriculum.”
Scholarly research finds that mindfulness practice decreases stress and anxiety, increases attention, improves interpersonal relationships, strengthens compassion, and confers a host of other benefits. Here’s a summary of research findings on benefits of mindfulness particularly relevant to educators:
ATTENTION Numerous studies show improved attention, including better performance on objective tasks that measure attention.
EMOTION REGULATION
The curriculum and philosophy of the Paws to Breathe mindfulness program also supports ‘heartfulness’—the intentional nurturing of positive mind states such as kindness and compassion. Heartfulness involves sending loving, compassionate thoughts to others and provides a beautiful fit with Peck’s InDeCoRe values. “Those who embrace and practice mindfulness experience a greater sense of well-being, less stress, improved health, and more focused attention to the task at hand,” says School Psychologist Dr. Zan Struebing. “Those who mindfully consider their words and actions are kinder. Mindfulness impacts every aspect of my position here at Peck.” Peck teacher Suzy Becker teaches Paws to Breathe. Ms. Becker became a certified trainer through Mindful Schools after a life-changing trip to visit Maggie Doyne in Nepal, and studying under teachers both domestic and abroad. She is also supporting other Peck teachers interested in developing their own mindfulness practices, and is offering morning classes on mindfulness for parents. Please contact sbecker@peckschool. org for more information about attending the class. Nurturing Mindfulness in Children and Youth: Current State of Research Mark T. Greenberg and Alexis R. Harris, Pennsylvania State University 1
Mindfulness is associated with emotion regulation across a number of studies. Mindfulness creates changes in the brain that correspond to less reactivity, and better ability to engage in tasks even when emotions are activated.
COMPASSION People randomly assigned to mindfulness training are more likely to help someone in need and have greater self-compassion.
CALMING Studies find that mindfulness reduces feelings of stress and improves anxiety and distress when placed in a stressful social situation. *From Mindful Schools, www.mindfulschools.org
MINDFULNESS CHANGES THE BRAIN [1]
Amygdala
Aroused when detecting and reacting to
[3]
[2]
[1]
emotions, especially difficult or strong emotions such as fear. This part of the brain is less activated and has less gray matter density following mindfulness training.
[2]
Hippocampus
Critical to learning and memory, and helps regulate the amygdala. This part of the brain is more active and has more gray matter density following mindfulness training.
[3]
Prefrontal Cortex
The part of the brain most associated with maturity, including regulating emotions and behaviors and making wise decisions. This part of the brain is more activated following mindfulness training. *From Mindful Schools, www.mindfulschools.com
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