Mindful Body Position

I've found it helpful to start the school year with a practice of how to sit in a mindful body together. This sets the tone for how we'll come together for our practice throughout the year. First, we make sure everyone has space and we place our attention on settling our bodies into a comfortable seated position. We may sit in chairs or on the rug, typically in a circle.

I encourage everyone to sit upright yet relaxed. Imagine a balloon lifting your head up high into the sky, your back is tall and your shoulders are relaxed. We find a sitting posture that's comfortable, yet alert, and allows our bodies and minds to focus on our practice. Some children rest their hands in their lap, others put their hands on their belly as it helps them connect with their breath going in and out. If children are fidgeting or distracted, you can gently prompt the group to notice where they're attention is going. Invite them to come back to their mindful body position. Wandering attention is a natural part of the human experience and it's okay to acknowledge this with your kids, then bring your attention back to the body.

Note on closing eyes: I invite my students to let their eyes gently close or look down during our practice. I encourage them to find an option that's comfortable for them and that allows their attention to focus inward. I remind them that my eyes will remain open so they can feel safe to close theirs. When we look around at other classmates or try to make eye contact with others, our attention is often drawn outward, becoming a distraction to ourselves and others. Additionally, for some people, closing eyes can feel scary or triggering. Sometimes I've had students choose to sit facing away from the group to support their practice. Please do what feels appropriate for your kids.

In the beginning, you may only sit as a group in mindful bodies for a couple of breaths. Over time, you may find your class builds more stamina and may be able to sit relaxed and focused for much longer. In my classroom, after sitting together, anyone who'd like to tell about their experience has an opportunity to do so. I've found the sharing creates safety and connection when kids get to hear about each other's experiences. We realize we're not the only one who may have a hard time sitting still or who has an impulse to make a sound during a quiet time. Sharing gives you valuable information that you may decide to integrate into future lessons.