Hello Teachers! This post is meant to follow Teacher Self-Care Series Part I: Intro to Mindful Minutes. It will be helpful to read through that one first if you have not already. Each practice below is a 1-3 minute investment. We recommended you practice them in the sequence presented below. You can try a new one every day, or stick with the same one for a week. Notice what works for you in this moment and roll with it!

Belly Breathing

Find a tall spine and comfy seat. Bring one hand to your belly, another to your chest. Notice the sensation of your palms on your body. Notice what your breath is like in this moment. Breathe into the weight of your palms, allowing the belly to rise. Breathe out and let the weight of your palms gently guide your belly back toward your spine. Allow the breath to flow in and out of the nose (unless you’re a little stuffy!). Continue this breath for either 1 minute or 3 if you have a little extra time. You can set a timer on your phone with a relaxing chime to bring you back into the moment.

Balloon Breathing

For those moments you just need a big breath and a big hug…

Find a tall spine and comfy seat. Inhale to take your arms wide, fingers spread. Exhale, slowly bring your arms back in toward each other. Cross your arms and give yourself a big, big hug! Inhale, open the arms again, this time a little more slowly. Exhale, savor the motion as you draw your arms around you for another beautiful, self loving hug. Continue this breath and movement for either 1 minute or 3 if you have a little extra time. You can set a timer on your phone with a relaxing chime to bring you back into the moment.

Restorative Rest Time

Find a soft or padded place to lie down (yes, you can do this before bed!). A yoga mat, blanket, or carpet will do. Bring your feet together to touch and let your knees fall out wide. If this is excruciating on your hip flexors, place a pillow, books, you name it, under the outer edges of your knees for support. Hands can rest along the side, or one hand can come to the belly, the other to the chest (think Belly Breathing). Continue sinking in here for either 1 minute or 3 if you have a little extra time. You can set a timer on your phone with a relaxing chime to bring you back into the moment.

Setting and Intention

For those days that need a little more direction….

Find a tall spine and comfy seat. Bring your hands one on top of the other on your heart space. Close the eyes and breathe into your palms. Envision something that you would like to create today. Whether it is movement, art, food, or space for yourself or others. Allow this image to come into your mind, and breathe into it from your heart space. Continue cultivating this intention for either 1 minute or 3 if you have a little extra time. You can set a timer on your phone with a relaxing chime to bring you back into the moment.

Teacher’s Tip: Once you feel comfortable with your Mindful Minute practice, feel free to share these with your students, friends, family… the list goes on! The best tip is to speak from your experience.

Also: You can ALWAYS practice for longer than 1 or 3 minutes!