Friday, June 26, 2020

6.26.2020 ストレスは解消できるのか?

介護職のストレスケア | 湘南国際アカデミー
こんにちは!
今日は誰もが毎日体験するストレスとマインドフルネスの在り方について考えてみたいと思います。

そもそもすべてのストレスは解消できるものなのでしょうか?いろいろなストレス解消法が巷に溢れていますがどんな方法を使っても一時的にすっきりするでしょうがストレスの根源を取り除かない限りストレスは私たちの中からすべて消え去っていくということは不可能です。なぜなら、ストレスの根源は取り除けるものもあれば毎日向き合わなければ生活に支障をきたすものもあるからです。なんだかドツボにはまった感じですが、ここで考えていただきたいのは、ストレスとの向き合い方です、

ストレスを認識するとき、たいていの場合、身体に何らかのサインが表れています。私たちが、”最近ストレスが溜まっているのよ。” というとき、たぶん肩が凝っていたり、体全体がだるかったり、いら立っていたり、頭痛がしたりしますよね。そのサインはおそらくだいぶ前から始まって少しずつ症状が悪化し、”ストレスが溜まっている”と言わしめるところまで来たんですよね。

もし、最初のほんの小さいストレス症状に気づいたらどうでしょうか?たとえば、”ああ、又これか、’とか、”これすると疲れるんだよね、’ と心の中でつぶやくようなときです。そんな時は、いやいや行動に移さないで、一呼吸おきましょう。鼻から息を深く吸って、ちょっと長めにはく。それだけで、ストレスのとらえ方が変わっていきます。呼吸はメンタルトランキライザーといわれるほどです。高まった神経をやわらげることが数々のリサーチで明らかにされています。

普段気に留めないことに気づくようになるとストレスのレベルも落ち着いてきます。その気づきを促してくれるのはほかでもない自分自身。毎日のマインドフルネスのエクササイズはその気づきを鋭敏にするための優れものなのです!

ストレス100%解消を目標にするのではなく、ストレスと向き合う(気づく)機会を増やすことを目標にできれば、ストレス度は結構落ち着いてくるものです。そしてストレスと向き合う勇気を持った自分をほめてあげましょう。

Sunday, May 3, 2020

Where My Breath Loves Me, is Kickstarting!


When Mr. Gentleheart rang the singing bowl and said, "I love my breath and my breath loves me...," April wonders. She just began to understand that mindfulness is pretty cool and helps her calm but she’s not sure where, when, and how it happens. I wanted to capture that this mystery of mindfulness is normal. Curiosity is the key for life long learners after all.

I started this project while I was teaching in a 5th grade classroom. Mindfulness stimulates our brains during every day learning. A little extra curiosity helps student's learning experiences bring them to a much deeper level. So, I incorporated my interaction with students and my learning experiences with my own teachers when I was young.

Fortunately, I was able to collaborate with such a talented illustrator, Charity Russel, and the project was going well. Then, in the middle of everything, COVID-19 hit. Schools were closed and we needed to stay healthy at home. It meant for my 5th graders, that they could not see their friends in person, no outdoor camping, no transitional activities for middle school, no graduation from elementary school, and more. I experienced a certain level of grief as well, as I empathized with my students in my own way.

Eventually, this vision came very clear in my mind, what if I can give my books away to my students as graduation gifts? They will always remember when someone thinks of them when they see this book. The book reminds them of memories that we shared. Where My Breath Loves Me can make connections between losses and hopes.

By publishing this book, I hope my book will reach as many children as possible so that they will discover that their strength is in themselves. And at a personal level, I would like to send this message directly to my students. That's why I set up a kickstarter.

I invite you to chip in to this kickstarter project. Your support will bring happiness and strength into many children's lives especially during this unique time in history. Thank you for your consideration.

Wednesday, January 1, 2020

Breathe: Leaving and Coming Year


Image result for new year mindful meditation
2019 is quietly leaving us.  Some of us experience melancholy and longing for the year we will soon be letting go of, while many feel excitement and hope for the upcoming year.  Of course, most of us harbor somewhat mixed emotions about this.  It is an interesting time of the year where we reminisce about the past and envision the future with gratitude. Yet, during this time, I observed that I seldom notice the present moment.  

I find my own cave to sit in.  To ground myself, I close my eyes.  I guide my breaths by saying, “breathe 2020 in, and breathe 2019 out....”   Three breaths calm me down.  Then I continue to sit, using my anchor words. (“Breathe in, breathe out.”)  I am grateful to have a moment where I can witness the leaving year and welcome the new year.  Why didn’t I notice my appreciation in the past? Was it because time was quietly slipping away?  Or was I too busy to notice?  

In ancient Japan, people commemorated this time by striking a large temple bell in each village.  Although I have heard this story over and over, it didn’t spark my light bulb until today. As a community, sharing a moment of appreciation for the past and hope for the future has united people’s souls.  By acknowledging each temple bell, people collectively share the present moment.  I think it is beautiful.  

So this passing year from 2019 to 2020, instead of opening a bottle of champagne and watching fireworks, I close my eyes and absorb deep gratitude in my spot. 

I am very thankful for my knowledge, practice, and learning of mindfulness in 2019.  And I can continue to plant more seeds in 2020!


Saturday, November 16, 2019

Restorative Justice Meeting in Action


Life is so imperfect and that makes our life beautiful.  Allowing mistakes is brave.  Being compassionate is courageous.  Wanting to mend the problems is hopeful.  These elements are all in our Restorative Justice Meeting.  Although a restorative justice meeting is new for me and my students, we are getting a better understanding and good juice out of it.  

One student came up to me in the middle of group work with a bit of a concerned face.  She showed a little piece of ripped notebook paper and told me, “This was on my friend's desk. I don’t know who did it, but it has a very mean comment.”  I asked her, “Why are you telling me this?  Is your friend  supposed to tell me?”  She continued, “She could, but I was upset. For the meanness.” I said, “Okay.  Do you want to bring it up to our Restorative Justice Meeting? Are you able to bring it up in the circle?”  She agreed.

T: From your point of view, what happened?
S1: I saw a note on my friend’s desk and it was so disturbing.”
T: What were you thinking at the time?
S1: Who can do this to the classmates?
T: What do you think needs to be done?
S1:  I don’t know, but I want to know who did it.
T: Do you feel complete for now?
S1: Yes.

I did the same routine with Student 2.  She found the note on the desk.  She seemed still upset, however, she answered in a calm way possible.  After that, a few students beckoned me for their responses.  I passed a talking ball to Student 3.  “I am disappointed to learn something like this happened in this classroom.  If we don’t know who did it, it might happen to me next.  I feel unsafe.”  Student 4 spoke with a talking ball, “That person should come forward and apologize.”  Few more students expressed their disappointments.  Then, I throw my comment, “I think whoever did this must feel terrible by listening to this conversation. I think this person will most unlikely do the same thing again.  Do we still have to know who did it?”  Half of the students nodded strongly and half of them were not sure.  Student 5 had a turn to speak, “I don’t think we should know but at least approach the person directly and personally and apologize.”  Everybody showed the “agree” signal right in front of them.

Right before I was about to wrap up, another student mentioned, “But what would we do if something like this happens again?”  I took a deep breath and said, “Let’s come back to mindfulness.  Did you notice you are worried about your future?  And also did you notice we just made a hopeful solution in class?  Right now, we are content with the solution.  Let’s celebrate one  at a time.  If our solution wouldn’t work, that’s when we can address.  Does it sound okay for you?”  She smiled.  

I broke a circle and let students to go to recess.  And a couple of students hesitantly walked over to me.  One burst out, “It was me.  I was playing around with another student and the paper was supposed to be on his desk, not hers.  I didn’t mean to hurt her feelings at all.”  He looked terrified and about to cry.  Another student was standing by him, seemed like his moral support.  As I didn’t expect anyone come forward, I was in shock for a few seconds.  I said, “You look very upset.  You must feel guilty by being caused her pain.  Am I right?”  “I was about to tell in the big circle.”  “Alright, I appreciate your honesty.  Don’t you think she deserves your story and apology?” I asked.  He said, “I will tell her now.”  Then I added, “If you didn’t write a joke note, this never happened,  Do you think it should not happen again?”  He declared, “I won’t do it again.  Now I  go find her.”  

Children make mistakes.  Each mistake is the perfect opportunity to learn how to solve it or make things better.  When students have a strong sense of belonging to their learning community, they will all learn, grow, and share compassion and forgiveness.  


Saturday, November 9, 2019

Think Aloud: Sideways... What Would You Do?

Think Aloud: Sideways... What Would You Do?: Students are great, mindfulness lessons are great, and now what?  When things are going well, it’s hard to accept unexpected…   Sideways...

Sideways... What Would You Do?


Students are great, mindfulness lessons are great, and now what?  When things are going well, it’s hard to accept unexpected…  Sideways.  My heart begins to race.  I notice I don’t feel comfortable to let things happen that cause my anxiety.  I knew it would happen because nothing is perfect after all.  

It was a lesson about heartfulness.  Students shared their understanding of heartfulness from the previous lessons.  Today, I planned to extend the situations to the playground.  I invited my students to take a couple of breaths.  I started to tell one scenario.  

One student purposely rushed her breaths.  Someone giggled,  Sideway eye contact among these students.  On the other side of the circle, one student kept poking another student.  I noticed all at once and panicked.  I screamed in my head, “Knock it off!” 

Then I realized how pathetic my self-talk was.  Soon I noticed my heartbeat beating way stronger.  At this time, I told myself, “pause.”  I paused.  I put a book on the floor and put my hands over my heart to settle myself down.  At the same time, I was waiting (hoping) for students to calm down.  They did.  

I spoke from my heart, “I apologize that I can no longer continue this lesson because I am very disturbed by some of your choices.”  Then, I pulled out a Restorative Justice questioning poster.  I kept my hands on my heart and calmly said, “What I still need is your understanding, respect, and perhaps an apology.  If you know your behavior choice might have caused my pain, please stay in this circle before recess.”

Initially I expected two students would come forward.  They are good kids, after all.  Surprisingly, 7 students came forward, each explained how sorry it is that their side-conversation or lack of attention caused pain in their teacher’s heart.  I said, “Your apology is accepted,” sincerely to each child including those whom I didn’t notice at that time.  

The heartfulness lesson went sideways, but my heart was full.  I can revisit the rest of the lesson next week.  I handled the sideway by seamlessly transitioning to the authentic conversation.  Students are great and the lesson went well, after all.  I feel very grateful.