Cultivating Mindfulness Part 2: Resources
July 22, 2024

Elizabeth Heller’s mission is to empower children and teens to self-manage emotional and physical wellness with the evidence-based tools of breathwork, body movement, and journaling. Elizabeth recently shared resources for using mindfulness in our families and with our children.


You have shared a lot about mindfulness, movement, and journaling. What resources can you recommend?


First, you are your greatest resource. You know more than you think you do! Using tools to connect with your inner knowledge is the most important resource. You can do this with a simple practice of pausing to notice any body sensation or feeling, without judgment and taking three to five breaths. Even one breath makes a difference.


Noticing is really about listening and paying attention. Researchers (and anyone who uses it) know that social media is a practice of distraction and disconnection. I believe children need to find their inner creativity and imagination long before they are bombarded with images of other people’s ideas and truths. We can learn to count, know colors, and learn the seasons and the alphabet without screen time. 


I suggest trying different family activities like:


  • exploring the library by making a ‘treasure hunt’ for information on whales, or basketball, or the moon
  • teaching kids to read paper maps and then drive places without the GPS (the destination could be a place for a picnic, mini-golf, or a museum)
  • walking outside often and inside when the weather is uncooperative
  • breathing together before a meal or on the way to school
  • doing a one-word check-in before transitions or after to notice and share what you are feeling in the moment, 
  • and, of course, reading with your kids or as a family.


It’s really about mindful attention, connection, and limiting distractions in order to enhance the connection to the self, others, and the world.


Having a journaling practice also helps, so using the Kids Super Journal or Teen Super Journal is an effective and fun way for kids and caregivers to practice mindfulness in minutes a day in their own creative way. Any guide that encourages self-exploration with pen and paper is a great way to explore who we are day-to-day because we are always changing.


Tell us more about the Super Journals.

 

The Kids Super Journal and Teen Super Journal are 70-day activity books that empower kids and teens to self-manage their emotional and physical wellness with the evidence-based tools of breathing, moving, and journaling. Each of the seven chapters has a “Mindfulness Menu” with fun and simple breath practices and body shapes for that chapter. Each chapter has 10 journal days based on a theme like Building Strength, Feelings Are Like the Weather, Love, and Gratitude.


Each journal day includes a breath and movement option, a feelings report and body sensation check-in, a fun journal prompt, and a positive activity. The journals are designed to help kids and teens create a mindfulness habit in just a few minutes a day. And with tools kids can use immediately and for a lifetime.

 

Breathing, moving, and journaling require no special training or equipment and are effective right out of the box. Kids and teens can use the books on their own with no special training or adult help necessary. That makes them a wonderful tool for home use and use in schools and mental health organizations and they are being used more and more in all those settings.

 

I have heard from dozens of adults who have used the Kids Super Journal for themselves and love it. Men and women. And the most common thing they say when they read about the tools in the Super Journals is ‘Oh, is this mindfulness? I can do this.’ The format works for anyone! Simplicity and consistency are key to creating a wellness habit. The Super Journals help kids and teens (and adults) do that.


Also, it’s important to remember that the key to mindful journaling is to simply write down whatever you notice at that moment. Spelling, grammar, punctuation, and pretty prose do not matter. You don’t even have to answer the prompt if you want to write or draw about something else. There is no right or wrong way to journal and there should also be no pressure to share. Journaling can only be effective if we feel free to express ourselves without anyone else reading or seeing what we journaled.


Are there ways families can have this kind of experience together?


In addition to breathing together and physical activity together, creating a journal jar as a family is also a great practice and as an option for kids to choose on their own.

 

To create a journal jar, find a big glass jar or jug. As a family, everyone writes down journal questions on slips of paper. It helps to choose a theme and include questions about feelings. Then put the papers in the jar.


Every day at a designated time (like before or after dinner) have kids take turns choosing a question from the jar. Put a timer on for five minutes and everyone (including adults) can journal their response. Drawing counts as journaling so small children can also participate.


Keep the Journal Jar in an accessible place along with markers and paper so kids and teens can use it whenever they want to. You can also read a question aloud and share your thoughts together as a family.


Can you give some examples of how people have implemented these practices?


Older students have shared that they wished they could have learned about mindfulness when they were younger because they thought that would have really helped them have a better high school experience.


I’ve also had some teachers decide to use the Super Journals for themselves. One music teacher said, “It was luxurious to spend those five minutes or so every morning with myself on those pages.”


It’s important to remember that curiosity is everything. If we start with curiosity we can say to our child, “I notice you are running in circles. I’m curious.” Start there. Then the next step is to teach our child to be curious. With this, there is a place to find a response versus a reaction and most importantly learn something in the moment by staying in connection.


We will always be in connection with other humans, so modeling is so important. We are teaching kids how to be connected and participate in the world and how to help other people do the same. This way we are setting up children to have cohesive relationships, which is the foundation of a healthy, joyful life. With breathing, moving, and journaling we are giving kids tools to self-manage their lives – their emotional lives, their physical lives, their social lives – and explore them. 


What is so beautiful about humans is who we are inside. That is our uniqueness. The more we understand who that is and how to express it, the more we grow. That is what is beautiful, fun, and interesting as we move through the journey of living!



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The Purposes of Practical Life in Montessori In a Montessori classroom, practical life activities play a foundational role in supporting children’s development, independence, and connection to their environment. Because children are actively absorbing and adapting to the world around them, everything we offer in practical life serves a developmental need. Supporting Independence One of the primary goals of practical life is to nurture children’s functional independence—the ability to care for oneself and the environment and interact meaningfully within a community. The first plane of development (0 to 6 years) is marked by a strong drive for independence, with children eager to do things for themselves. By the time a child enters the Children’s House (approximately ages 2.5 to 6), they have already made strides toward independence. However, they still require an environment that allows them to refine their skills. In the world, children generally encounter a number of obstacles to their independence: Household processes (e.g., cleaning dishes in the dishwasher) may be hidden or too complex. Tools are adult-sized and difficult for small hands to use. Movements happen too quickly for children to absorb (e.g., tying a shoe). The Montessori environment addresses these barriers by providing: Child-sized tools for daily activities, such as preparing food and caring for the classroom. A clear, ordered sequence of movements that children can observe and repeat. The freedom to practice skills at their own pace, allowing them to move from passive observers to active participants. Supporting the Sensitive Period for Movement We also recognize that young children are in a critical period for refining their control and coordination. So practical life activities are designed to help children refine their movements in purposeful ways, directing children’s attention and energy toward focused, intentional actions. Walking on the line of an ellipse develops balance and control. Pouring water from a basin to a bucket refines precision. Carrying a tray teaches careful, measured movements. One of the most challenging yet essential aspects of movement is control. It takes effort to stop pouring just before a cup overflows or use only a small drop of polish when shining an object. By engaging in these exercises, children strengthen their willpower and gradually master their own actions. Supporting the Sensitive Period for Order Children in the first plane of development have an innate need for external order, which is reflected in their surroundings and daily routines. Montessori environments support this in a variety of ways. We ensure that activities have a logical sequence of steps so as children learn new concepts, they can also rely on the sequencing. Materials are placed in a specific order on the shelves, moving left to right and top to bottom so children begin to internalize the same patterning we use for reading as they work through the easier and most concrete activities to the most challenging and abstract. Montessori activities are color-coded. For the youngest children this means that all of the items for something like window washing will have the same color which helps children keep the set together. As children get older the color-coding is designed to help them grasp concepts like place value in math or parts of speech in language. Once children internalize these structures, they gain confidence and independence, allowing them to complete tasks from start to finish without adult intervention. Assisting with Cultural Adaptation Practical life activities reflect real-world tasks that children observe in their daily lives. Children are naturally drawn to meaningful work—they want to help, imitate, and participate. For example, in Dr. Montessori’s early observations in San Lorenzo, she saw that children were fascinated by the gardener and the custodian, eagerly following and watching their work. Children see adults doing marvelous activities, and children want to learn the skills to participate! Through practical life activities, children engage in culturally relevant tasks that allow them to feel like valuable members of their community. Supporting Orientation Orientation is a fundamental human tendency—we all seek to understand our surroundings and how to function within them. Practical life exercises help children orient to the Montessori classroom by introducing essential routines. For example, we take the time to teach children things that might otherwise be taken for granted, such as: How to carry a chair properly. How to greet a friend. How to roll and unroll a work rug. How to ask for help. By taking time to demonstrate these tasks, we show respect for the child and provide the knowledge they need to act confidently in their space. Supporting the Development of Concentration Practical life activities serve as a gateway to deep concentration. The freedom to choose and repeat exercises allows children to follow their intrinsic motivation and work toward self-perfection. When children reach deep concentration, they experience: Joy and a sense of fulfillment. An increased connection to others. A natural reduction in undesirable behaviors. The ability to repeat an activity for as long as needed also supports children’s sensitive period for order and mastery. This is why practical life often serves as the first point of engagement for children in the Montessori classroom. Supporting the Development of the Will Practical life exercises help children develop willpower and self-control by bridging the gap between impulse and deliberate action. At first, children act on instinct, but through repeated exercises, they learn to: Act consciously and voluntarily. Perfect their actions through self-correction. Develop grace, courtesy, and social awareness. Whether through learning how to clean up a spill or preparing snack to share with others, children learn to control their impulses and consider the needs of others. Dr. Montessori beautifully summarized this transformation in The Discovery of the Child: “The grace and dignity of their behavior and the ease of their movements are the corollaries to what they have gained through their own patient and laborious efforts. In a word, they are ‘self-controlled,’ and to the extent that they are thus controlled, they are free from the control of others.” Practical life is far more than just pouring, scrubbing, and folding—it is the foundation for independence, concentration, order, and social development. These carefully designed activities help children orient to their world, refine their movements, and develop the willpower to act with purpose. By embracing practical life, we give children the tools to engage meaningfully with their environment, take ownership of their learning, and ultimately, become confident, self-sufficient individuals. Contact us to schedule a tour so you can see how young children use practical life activities in powerful ways!