Mindfulness Monday: What I Can Control

I have this hanging in my classroom.  Just as a reminder for my kids who can get upset about things that are out of their control. It doesn't mean they don't have the right to get upset over it or that their emotions are wrong, but it helps put into perspective what we can control in our own lives and what is outside of our control, so that we can be more thoughtful individuals.

For example, I remember sharing the above poster with a friend and that friend asked for someone to make a large printed poster out of it. Then everyone in the school seemed to have it, but no one knew where it came from. Well, that it came from me and now her. I was sad, because no one realized I was the one who shared it with the original person and I felt like my thoughtfulness over sharing this poster and purchasing it in the first place was unknown. But what would be the point of others knowing it was me, right? My friend was getting some appreciated credit.  So it was something I knew was out of my control and I needed to let it go! I had to just appreciate that others were really enjoying having the poster.  

Control is something that helps us to feel good about the world around us. Sometimes we try to control too much and that can cause problems with relationships and just a general world view. It causes stress and worry and poor health. 

Now I understand the idea of "let it go" to be very frustrating and, at times, not what you want to hear. Often people use the phrase to dismiss your feelings of despair. For example, you're feeling out of control and you don't know why and someone just says "let it go." Do you mean my feelings? Do you mean the issue? It is unclear. But when we find ourselves in a position where we are overthinking and dwelling, it's helpful to remember what we can control and what we cannot control. 

Here is a printout you can use to make a list of all the things that are currently bothering you. Once you make the list, evaluate it based on things you can control and things you cannot.

Mindfulness Monday: Scavenger Hunt

Look for these things and then take pictures of them and share them. Even if you don't share them on social media, you can have them on your photo roll to reference when you need that calming moment.

Get your copy here.

Mindfulness Monday: Blue

I was finally finishing watch a show on Netflix and I was struck with an idea for Mindfulness Monday. See, on the show, when the character needed to calm down, they were supposed to call out 5 blue items they saw around them. And blue is considered one of the most calming colors.

We use the word "blue" to describe our state of being such as "feeling blue" or "I have the blues." Here it is used to express feeling very down. Even when we "sing the blues" it's about letting out the pain we feel. So in a way, singing the blues is supposed to lift us up. The color can also be associated with positive experiences, especially when we say things like "beyond the blue horizon" or "blue skies ahead." I like the visual of "clear blue water." It just feels so zen.

So for Mindfulness Monday, I thought it would be a fun experiment to take time, in all the places you go today, to take count of how much blue surrounds you. Go sit outside and identify blue. Find your most stressful place and think about how much blue surrounds you. Go to your most peaceful place and look around.

Just take stock of everything that is blue around you. Erase it as the color of sadness and replace it as the color of calm. They say blue is the color of our mind, so close your eyes, breath deep and focus on... blue...

Mindfulness Monday: Mood Rings

Inspired by Let That SH*T Go by Monica Sweeney.

Get a digital copy to print or make a copy of HERE.

Mindfulness Monday: Superhero Yogercize

I thought I'd start with a little meditation and a little workout. So we'll start with some yoga, do a quick 5 minute workout and then end with another yoga set. It's all about getting in touch with how our bodies feel, whether its through controlling our muscles or getting our pulse up. Let's see how we do!

Superhero Yoga!

I found this wonderful activity written by a teacher. She takes her kids through a superhero yoga activity. I'm going to share her poses and then walk you through her lesson, adding a little extra spice. Please click on the article for more information and resources.

First, we have to acknowledge that we ARE superheroes. We all have our own special talents and ways of participating in the world. Sometimes we make mistakes, but we grow from them, just like the superheroes that we love.

Lock into your mind: I AM A SUPERHERO!


1. Breathe. Choose a Hero.

(Watch a video on some of them from the people who made them!)

Batman: As you inhale, raise your arms out to the side as if they were your wings and lift one knee. As you exhale, bring your arms together in front of your body and lower your knee.

Spiderman: Make Spiderman web fingers, inhale while bringing your arms and hands to your side. As you exhale, spin the web out in front of you.

Superman: Inhale with your arms down at your sides, with your hands in fists. Exhale and bring them out in front of you as if you were flying.

Hulk: Inhale, bringing your arms up to the sky. Exhale and bend your elbows, bringing your arms down as if you’re flexing your arm muscles, while bending your knees.

Wonder Woman: With one hand up in the air, inhale as you spin your lasso. Exhale and throw that lasso out in front of you.

(Labels, pictures, and descriptions from Kids Yoga Stories.)

2. Be Strong

Squat down and kick your legs back like you're about to do a push up. Hold that pose as long as you can. Remember to breathe in through your nose and out through your mouth.

3. Lets FLY!

Now it's time to see if we can fly. But first we have to get used to how crazy it can get.

1. So start out in the Warrior 2 position (as seen to the left by the boy in the blue tank top).

2. Then bring one of your hands down to the floor. Tilt your body up so that your opposite arm and leg are held in the air.

Try to keep your balance as we practice flying!

3. Move into a Warrior 3 (Airplane) Pose. Bring down both of your arms to your side, stick out your back leg and try to balance on your one leg while staring forward.

4. Move into the Locust Pose (Flying). Lower yourself onto your stomach and lift your arms and legs off the floor as if you're flying like Superman! If you really stretch out your hands and feet you will get a great release in your back muscles and we know heroes need those muscles. 

4. Be Your Own Superhero

Now come up with your own superhero pose! What can you think of?

5. Relaxation

We're worked hard as superheroes. Let's give our muscles and our minds a moment to relax. Try tensing your whole body at once and then relax. Do this a few times until you feel the release of tension.

Superhero 5-Minute Workout!

This video is adorable and really fun to do (even if you don't wear the hero clothes).

When you're done with this, you can do another round of yoga to bring your mind back into a calm and centered place. Hopefully you were able to learn a bit more about your own inner self while having a little fun!