imagine a world where people take a pause before reacting with any intense
pause before reacting with any intense
pause before reacting with any intense emotion imagine a world where being
emotion imagine a world where being
emotion imagine a world where being stressed out is less common than feeling
stressed out is less common than feeling
stressed out is less common than feeling peaceful or grounded imagine a world
peaceful or grounded imagine a world
peaceful or grounded imagine a world where there’s always a quiet place to go
where there’s always a quiet place to go
where there’s always a quiet place to go before the age of information and
before the age of information and
before the age of information and industry our world was dominated by
industry our world was dominated by
industry our world was dominated by people who relied on nature to sustain
people who relied on nature to sustain
people who relied on nature to sustain them they lived off the land hunting and
them they lived off the land hunting and
them they lived off the land hunting and gathering whatever they needed with few
gathering whatever they needed with few
gathering whatever they needed with few distractions to keep them from their
distractions to keep them from their
distractions to keep them from their purpose of survival their stressors were
purpose of survival their stressors were
purpose of survival their stressors were simple things that impacted their basic
simple things that impacted their basic
simple things that impacted their basic needs like food availability and storage
needs like food availability and storage
needs like food availability and storage weather patterns for migration and
weather patterns for migration and
weather patterns for migration and predatory animals they were able to
predatory animals they were able to
predatory animals they were able to focus on one task at a time
focus on one task at a time
focus on one task at a time fast-forward to today’s youth who have a
fast-forward to today’s youth who have a
fast-forward to today’s youth who have a drastically different experience than
drastically different experience than
drastically different experience than our ancestors their Bream’s operate
our ancestors their Bream’s operate
our ancestors their Bream’s operate identically to that of previous
identically to that of previous
identically to that of previous generations but they have more complex
generations but they have more complex
generations but they have more complex stressors than ever before
stressors than ever before
stressors than ever before they are Millennials a generation that
they are Millennials a generation that
they are Millennials a generation that has only known the world where most
has only known the world where most
has only known the world where most answers are available at the speed of a
answers are available at the speed of a
answers are available at the speed of a search button they are almost always
search button they are almost always
search button they are almost always multitasking with the world playing as a
multitasking with the world playing as a
multitasking with the world playing as a sidekick to their smartphones and their
sidekick to their smartphones and their
sidekick to their smartphones and their community is a global one where
community is a global one where
community is a global one where traumatic events like school shootings
traumatic events like school shootings
traumatic events like school shootings terrorism a lack of social justice and a
terrorism a lack of social justice and a
terrorism a lack of social justice and a fear-based media are the norm predators
fear-based media are the norm predators
fear-based media are the norm predators are still a reality in today’s an age
are still a reality in today’s an age
are still a reality in today’s an age but are different from generations past
but are different from generations past
but are different from generations past some are seen in the streets and others
some are seen in the streets and others
some are seen in the streets and others are lurking behind streams watching and
are lurking behind streams watching and
are lurking behind streams watching and waiting for the perfect victim
waiting for the perfect victim
waiting for the perfect victim fortunately our brains are wired to
fortunately our brains are wired to
fortunately our brains are wired to survive the shift in lifestyle that has
survive the shift in lifestyle that has
survive the shift in lifestyle that has occurred over time but it needs extra
occurred over time but it needs extra
occurred over time but it needs extra maintenance since we expect it to hand
maintenance since we expect it to hand
maintenance since we expect it to hand our higher amounts of stress than our
our higher amounts of stress than our
our higher amounts of stress than our ancestors understanding how the brain
ancestors understanding how the brain
ancestors understanding how the brain works is the first step toward taking
works is the first step toward taking
works is the first step toward taking better care of it you don’t have to be a
better care of it you don’t have to be a
better care of it you don’t have to be a neurologist to understand your brain but
neurologist to understand your brain but
neurologist to understand your brain but there are some key parts to controlling
there are some key parts to controlling
there are some key parts to controlling your reaction to stress and emotions the
your reaction to stress and emotions the
your reaction to stress and emotions the prefrontal cortex is responsible for
prefrontal cortex is responsible for
prefrontal cortex is responsible for making
making
making magical decisions and problem-solving it
magical decisions and problem-solving it
magical decisions and problem-solving it also helps you read write focus your
also helps you read write focus your
also helps you read write focus your attention resists urges and workout
attention resists urges and workout
attention resists urges and workout conflicting thoughts the amygdala a pair
conflicting thoughts the amygdala a pair
conflicting thoughts the amygdala a pair of almond shaped organs deep inside the
of almond shaped organs deep inside the
of almond shaped organs deep inside the brain determine our fight flight or
brain determine our fight flight or
brain determine our fight flight or freeze response to life’s many
freeze response to life’s many
freeze response to life’s many challenges if your brain picks up a
challenges if your brain picks up a
challenges if your brain picks up a signal of a perceived threat or feels
signal of a perceived threat or feels
signal of a perceived threat or feels under stress from any particular
under stress from any particular
under stress from any particular situation it quickly kicks into this
situation it quickly kicks into this
situation it quickly kicks into this survival mode even a small amount of
survival mode even a small amount of
survival mode even a small amount of stress triggers a reaction in the brain
stress triggers a reaction in the brain
stress triggers a reaction in the brain and release these hormones in the brain
and release these hormones in the brain
and release these hormones in the brain such as cortisol and adrenaline so how
such as cortisol and adrenaline so how
such as cortisol and adrenaline so how do these parts work together well let’s
do these parts work together well let’s
do these parts work together well let’s say you wake up late one morning and
say you wake up late one morning and
say you wake up late one morning and quickly realize it was not the day to be
quickly realize it was not the day to be
quickly realize it was not the day to be late you have an early meeting with your
late you have an early meeting with your
late you have an early meeting with your boss and you still have to get kids up
boss and you still have to get kids up
boss and you still have to get kids up and ready your amygdala has determined
and ready your amygdala has determined
and ready your amygdala has determined that this situation is a threat so it
that this situation is a threat so it
that this situation is a threat so it gives you the hormone boost you need to
gives you the hormone boost you need to
gives you the hormone boost you need to quickly grab your things and get ready
quickly grab your things and get ready
quickly grab your things and get ready you throw a breakfast together in
you throw a breakfast together in
you throw a breakfast together in minutes and luckily your kids are
minutes and luckily your kids are
minutes and luckily your kids are getting in the car you turn around you
getting in the car you turn around you
getting in the car you turn around you grab your coffee and swing the door
grab your coffee and swing the door
grab your coffee and swing the door right into yourself spilling the coffee
right into yourself spilling the coffee
right into yourself spilling the coffee all over your shirt this is when you
all over your shirt this is when you
all over your shirt this is when you lose it you might even yell at yourself
lose it you might even yell at yourself
lose it you might even yell at yourself or cry out of frustration you call out
or cry out of frustration you call out
or cry out of frustration you call out why can’t I think straight right now
why can’t I think straight right now
why can’t I think straight right now well the simple reason is that the
well the simple reason is that the
well the simple reason is that the prefrontal cortex becomes unavailable
prefrontal cortex becomes unavailable
prefrontal cortex becomes unavailable for rational thought when the amygdala
for rational thought when the amygdala
for rational thought when the amygdala is activated by these intense emotions
is activated by these intense emotions
is activated by these intense emotions so once that overwhelmed feeling I call
so once that overwhelmed feeling I call
so once that overwhelmed feeling I call it the whoosh because you feel like over
it the whoosh because you feel like over
it the whoosh because you feel like over you like a wave crashing down when that
you like a wave crashing down when that
you like a wave crashing down when that feeling comes that’s your body’s
feeling comes that’s your body’s
feeling comes that’s your body’s response to the hormones that were just
response to the hormones that were just
response to the hormones that were just released in your brain at this point you
released in your brain at this point you
released in your brain at this point you might as well be running from a bear
might as well be running from a bear
might as well be running from a bear it’s the exact same response over time
it’s the exact same response over time
it’s the exact same response over time an amygdala that’s activated frequently
an amygdala that’s activated frequently
an amygdala that’s activated frequently with toxic stress and long-term trauma
with toxic stress and long-term trauma
with toxic stress and long-term trauma becomes enlarged and this enlargement
becomes enlarged and this enlargement
becomes enlarged and this enlargement can make a person highly reactive to
can make a person highly reactive to
can make a person highly reactive to stressors big and small you might feel
stressors big and small you might feel
stressors big and small you might feel this way if not I bet you’ve met some
this way if not I bet you’ve met some
this way if not I bet you’ve met some people in your life like that
people in your life like that
people in your life like that once that you think can you just calm
once that you think can you just calm
once that you think can you just calm down and breathe in fact science agrees
down and breathe in fact science agrees
down and breathe in fact science agrees with this advice a few years ago at this
with this advice a few years ago at this
with this advice a few years ago at this very University I was given the option
very University I was given the option
very University I was given the option to choose an area to study in character
to choose an area to study in character
to choose an area to study in character education for a graduate class that I
education for a graduate class that I
education for a graduate class that I was taking I stumbled across a topic
was taking I stumbled across a topic
was taking I stumbled across a topic called mindfulness but never thought it
called mindfulness but never thought it
called mindfulness but never thought it was for me
was for me
was for me simply put mindfulness is the act of
simply put mindfulness is the act of
simply put mindfulness is the act of being aware of the present moment
being aware of the present moment
being aware of the present moment without judgment I started reading more
without judgment I started reading more
without judgment I started reading more books and studies about the brain
books and studies about the brain
books and studies about the brain science of being calm but never thought
science of being calm but never thought
science of being calm but never thought about the impact that it could make on
about the impact that it could make on
about the impact that it could make on my students I accepted a position and my
my students I accepted a position and my
my students I accepted a position and my current district in October as a fourth
current district in October as a fourth
current district in October as a fourth grade teacher after a few years of
grade teacher after a few years of
grade teacher after a few years of working in education I was so happy to
working in education I was so happy to
working in education I was so happy to teach in my school but it was a year of
teach in my school but it was a year of
teach in my school but it was a year of challenges I struggled in forming
challenges I struggled in forming
challenges I struggled in forming relationships with my students which
relationships with my students which
relationships with my students which make it keeping them motivated to learn
make it keeping them motivated to learn
make it keeping them motivated to learn and stay on task a minute-by-minute
and stay on task a minute-by-minute
and stay on task a minute-by-minute endeavor many of my students lived in
endeavor many of my students lived in
endeavor many of my students lived in poverty or had other types of family
poverty or had other types of family
poverty or had other types of family situations that may trust hard to gain
situations that may trust hard to gain
situations that may trust hard to gain they didn’t have self-regulation skills
they didn’t have self-regulation skills
they didn’t have self-regulation skills which made the classroom feel chaotic
which made the classroom feel chaotic
which made the classroom feel chaotic and I also had many struggles outside
and I also had many struggles outside
and I also had many struggles outside the classroom my mom passed away
the classroom my mom passed away
the classroom my mom passed away suddenly that school year and my son’s
suddenly that school year and my son’s
suddenly that school year and my son’s appendix burst
appendix burst
appendix burst I felt that whoosh feeling on a daily
I felt that whoosh feeling on a daily
I felt that whoosh feeling on a daily basis I found myself unable to cope
basis I found myself unable to cope
basis I found myself unable to cope burned out and ready to give up teaching
burned out and ready to give up teaching
burned out and ready to give up teaching altogether something had to change as I
altogether something had to change as I
altogether something had to change as I was getting to the end of the school
was getting to the end of the school
was getting to the end of the school year I went to a workshop on trauma and
year I went to a workshop on trauma and
year I went to a workshop on trauma and it was a reminder of the tools that I’d
it was a reminder of the tools that I’d
it was a reminder of the tools that I’d already learned about but wasn’t using
already learned about but wasn’t using
already learned about but wasn’t using it was then that I decided to dedicate
it was then that I decided to dedicate
it was then that I decided to dedicate myself to practicing mindfulness daily
myself to practicing mindfulness daily
myself to practicing mindfulness daily and bring it to my students in the
and bring it to my students in the
and bring it to my students in the classroom in the 2016-17 school year my
classroom in the 2016-17 school year my
classroom in the 2016-17 school year my students practice mindful breathing
students practice mindful breathing
students practice mindful breathing three times daily and learned more about
three times daily and learned more about
three times daily and learned more about how their brains work
how their brains work
how their brains work I saw incredible changes and them
I saw incredible changes and them
I saw incredible changes and them and myself at the beginning of the
and myself at the beginning of the
and myself at the beginning of the school year it was hard enough to get
school year it was hard enough to get
school year it was hard enough to get through one sentence much less an entire
through one sentence much less an entire
through one sentence much less an entire lesson but as my students grew and
lesson but as my students grew and
lesson but as my students grew and they’re mindful selves I was able to
they’re mindful selves I was able to
they’re mindful selves I was able to teach with fewer disruptions students
teach with fewer disruptions students
teach with fewer disruptions students who had had barriers to their growth
who had had barriers to their growth
who had had barriers to their growth suddenly were able to learn for example
suddenly were able to learn for example
suddenly were able to learn for example I had a student who hadn’t made any
I had a student who hadn’t made any
I had a student who hadn’t made any reading progress in four years and they
reading progress in four years and they
reading progress in four years and they were finally able to find a way to focus
were finally able to find a way to focus
were finally able to find a way to focus and learn to love reading my students
and learn to love reading my students
and learn to love reading my students forge friendships more successfully and
forge friendships more successfully and
forge friendships more successfully and our classroom felt like a family
our classroom felt like a family
our classroom felt like a family discipline problems declined and parents
discipline problems declined and parents
discipline problems declined and parents loved what they were seeing with their
loved what they were seeing with their
loved what they were seeing with their students at home as well and by the end
students at home as well and by the end
students at home as well and by the end of the school year my students were able
of the school year my students were able
of the school year my students were able to talk about frustrating situations
to talk about frustrating situations
to talk about frustrating situations rather than just react with their
rather than just react with their
rather than just react with their emotions wouldn’t we all like to be more
emotions wouldn’t we all like to be more
emotions wouldn’t we all like to be more like these kids this school year I was
like these kids this school year I was
like these kids this school year I was thrilled to have a few of those stirred
thrilled to have a few of those stirred
thrilled to have a few of those stirred up students serve as leaders and
up students serve as leaders and
up students serve as leaders and teachers to other classrooms starting
teachers to other classrooms starting
teachers to other classrooms starting mindfulness in my building if you ask
mindfulness in my building if you ask
mindfulness in my building if you ask any of them most of them will say that
any of them most of them will say that
any of them most of them will say that mindfulness makes you feel like you have
mindfulness makes you feel like you have
mindfulness makes you feel like you have a pause button for your brain it gives
a pause button for your brain it gives
a pause button for your brain it gives you more control when you feel sad angry
you more control when you feel sad angry
you more control when you feel sad angry or frustrated could you imagine what our
or frustrated could you imagine what our
or frustrated could you imagine what our world could be like if we had more
world could be like if we had more
world could be like if we had more people transforming their brain with
people transforming their brain with
people transforming their brain with mindfulness the general population sees
mindfulness the general population sees
mindfulness the general population sees mindfulness in a limited way considering
mindfulness in a limited way considering
mindfulness in a limited way considering in a practice for hippies or Buddhists
in a practice for hippies or Buddhists
in a practice for hippies or Buddhists even the kids I taught but it was crazy
even the kids I taught but it was crazy
even the kids I taught but it was crazy the first few weeks that we started
the first few weeks that we started
the first few weeks that we started practicing in class but in reality
practicing in class but in reality
practicing in class but in reality mindfulness is a universal way to keep
mindfulness is a universal way to keep
mindfulness is a universal way to keep your mind healthy just as you would keep
your mind healthy just as you would keep
your mind healthy just as you would keep your body healthy with food choices or
your body healthy with food choices or
your body healthy with food choices or exercise it’s not hippy or religious
exercise it’s not hippy or religious
exercise it’s not hippy or religious it’s the science of biology wouldn’t you
it’s the science of biology wouldn’t you
it’s the science of biology wouldn’t you like to try mindfulness well by simply
like to try mindfulness well by simply
like to try mindfulness well by simply practicing regulatory breathing
practicing regulatory breathing
practicing regulatory breathing techniques each and every day you can
techniques each and every day you can
techniques each and every day you can take control of your brains pause
take control of your brains pause
take control of your brains pause button2 by doing so you’ll reduce the
button2 by doing so you’ll reduce the
button2 by doing so you’ll reduce the size of your amygdala and increase the
size of your amygdala and increase the
size of your amygdala and increase the gray matter in your brain breathing
gray matter in your brain breathing
gray matter in your brain breathing slowly and evenly allows your brain to
slowly and evenly allows your brain to
slowly and evenly allows your brain to calm and focus and what’s really amazing
calm and focus and what’s really amazing
calm and focus and what’s really amazing is that over time just noticing your
is that over time just noticing your
is that over time just noticing your emotions helps you manage the peaks and
emotions helps you manage the peaks and
emotions helps you manage the peaks and valleys of stressful situations so when
valleys of stressful situations so when
valleys of stressful situations so when you have one of those morning’s that
you have one of those morning’s that
you have one of those morning’s that everything is going wrong you will feel
everything is going wrong you will feel
everything is going wrong you will feel that whoosh coming on but you’ll be able
that whoosh coming on but you’ll be able
that whoosh coming on but you’ll be able to breathe through it without losing
to breathe through it without losing
to breathe through it without losing your temper does that mean you won’t
your temper does that mean you won’t
your temper does that mean you won’t have any strong emotions no but some of
have any strong emotions no but some of
have any strong emotions no but some of the smaller things that used to build up
the smaller things that used to build up
the smaller things that used to build up to one giant explosion will be things
to one giant explosion will be things
to one giant explosion will be things that were much more manageable
that were much more manageable
that were much more manageable since mindfulness has transformed my
since mindfulness has transformed my
since mindfulness has transformed my life and the lives of many of the
life and the lives of many of the
life and the lives of many of the students I have taught my greatest
students I have taught my greatest
students I have taught my greatest desire right now is to share it with
desire right now is to share it with
desire right now is to share it with everyone that I can so today I will
everyone that I can so today I will
everyone that I can so today I will teach you a breathing practice that you
teach you a breathing practice that you
teach you a breathing practice that you can use to get started so to begin just
can use to get started so to begin just
can use to get started so to begin just make sure that you’re nice and
make sure that you’re nice and
make sure that you’re nice and comfortable in your seated position sit
comfortable in your seated position sit
comfortable in your seated position sit nice and tall and let your hands rest
nice and tall and let your hands rest
nice and tall and let your hands rest loosely in your lap now close your eyes
loosely in your lap now close your eyes
loosely in your lap now close your eyes and relax and with your eyes closed take
and relax and with your eyes closed take
and relax and with your eyes closed take a slow deep breath in and out
don’t try to control your thoughts just
don’t try to control your thoughts just focus on your breath going slowly in and
focus on your breath going slowly in and
focus on your breath going slowly in and out for the next few minutes give
out for the next few minutes give
out for the next few minutes give yourself permission to be relaxed in the
yourself permission to be relaxed in the
yourself permission to be relaxed in the here and now you don’t have anything to
here and now you don’t have anything to
here and now you don’t have anything to do at this moment so put aside any
do at this moment so put aside any
do at this moment so put aside any thoughts of things you have to do or
thoughts of things you have to do or
thoughts of things you have to do or worries that might be waiting for you
worries that might be waiting for you
worries that might be waiting for you later keep focusing on the feeling of
later keep focusing on the feeling of
later keep focusing on the feeling of air going in and out of your body if
air going in and out of your body if
air going in and out of your body if your mind wanders off for a moment
your mind wanders off for a moment
your mind wanders off for a moment simply bring your awareness back to the
simply bring your awareness back to the
simply bring your awareness back to the sound of my voice and to the breath that
sound of my voice and to the breath that
sound of my voice and to the breath that is the source of life for your body now
is the source of life for your body now
is the source of life for your body now take a long slow deep breath in and then
take a long slow deep breath in and then
take a long slow deep breath in and then release that breath feel yourself
release that breath feel yourself
release that breath feel yourself relaxing notice how calming it is to
relaxing notice how calming it is to
relaxing notice how calming it is to breathe this way continue to breathe
breathe this way continue to breathe
breathe this way continue to breathe slowly deeply and gently and with each
slowly deeply and gently and with each
slowly deeply and gently and with each breath you take your body relaxes if you
breath you take your body relaxes if you
breath you take your body relaxes if you notice your mind wandering again focus
notice your mind wandering again focus
notice your mind wandering again focus on the act of inhaling and exhaling
on the act of inhaling and exhaling
on the act of inhaling and exhaling slowly allow your mind to slow down and
slowly allow your mind to slow down and
slowly allow your mind to slow down and just breathe
you are now in a mindful state of
you are now in a mindful state of relaxation continue breathing slowly and
relaxation continue breathing slowly and
relaxation continue breathing slowly and evenly while you listen to my words
evenly while you listen to my words
evenly while you listen to my words anytime you feel stressed out or
anytime you feel stressed out or
anytime you feel stressed out or overwhelmed you can bring yourself back
overwhelmed you can bring yourself back
overwhelmed you can bring yourself back to this place the quiet place inside
to this place the quiet place inside
to this place the quiet place inside your mind to have a moment of
your mind to have a moment of
your mind to have a moment of tranquillity stay with these feelings
tranquillity stay with these feelings
tranquillity stay with these feelings and enjoy this moment now slowly bring
and enjoy this moment now slowly bring
and enjoy this moment now slowly bring your awareness back to where we are now
your awareness back to where we are now
your awareness back to where we are now here in this theater and when you’re
here in this theater and when you’re
here in this theater and when you’re ready simply open your eyes notice your
ready simply open your eyes notice your
ready simply open your eyes notice your heart rate is slow and even just as your
heart rate is slow and even just as your
heart rate is slow and even just as your breath was during this exercise reflect
breath was during this exercise reflect
breath was during this exercise reflect on how your body feels at this moment do
on how your body feels at this moment do
on how your body feels at this moment do you feel relaxed
you feel relaxed
you feel relaxed did you notice many thoughts going
did you notice many thoughts going
did you notice many thoughts going through your mind this is completely
through your mind this is completely
through your mind this is completely normal
normal
normal mindfulness practice isn’t easy that’s
mindfulness practice isn’t easy that’s
mindfulness practice isn’t easy that’s why we call it a practice and not a
why we call it a practice and not a
why we call it a practice and not a perfect learning how to do anything can
perfect learning how to do anything can
perfect learning how to do anything can be a challenge at first but the more you
be a challenge at first but the more you
be a challenge at first but the more you try it the better you get if you
try it the better you get if you
try it the better you get if you practice mindfulness at least twice a
practice mindfulness at least twice a
practice mindfulness at least twice a day for a few months you will start to
day for a few months you will start to
day for a few months you will start to feel this shift within yourself one that
feel this shift within yourself one that
feel this shift within yourself one that allows emotions to come but not be in
allows emotions to come but not be in
allows emotions to come but not be in control of everything you say and do
control of everything you say and do
control of everything you say and do then I ask only one thing of you please
then I ask only one thing of you please
then I ask only one thing of you please share your mindfulness practice with
share your mindfulness practice with
share your mindfulness practice with others we all need this to change
others we all need this to change
others we all need this to change ourselves and our world
ourselves and our world
ourselves and our world I believe if everyone had mindfulness
I believe if everyone had mindfulness
I believe if everyone had mindfulness the world could be all that we imagined
the world could be all that we imagined
the world could be all that we imagined thank you
”
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