Ocean Breathing, Mindful Breathing

Last week at Om School, kids ages 6-9 practiced mindful breathing and enjoyed drawing what they discovered in their Mindful Schools workbooks.

First we put on our Mountain Bodies.  Then we opened our Fox Ears.  Next we just breathed normally... in and out... calm and at ease.  We call this our Ocean Breathing. 

After a moment of breathing like this together, kids put one hand in the air -- then placed it on their belly.  We continued to breathe like this for a few moments.  Some children noticed that their hand was moving up and down, in and out, with their belly.

Next, we placed one hand on our chest.  Breathing normally, some children noticed that their chest expands and contracts with each inhale and exhale.  Some children did not feel any movement here... so we tried something else.

I asked children to place a hand under their nose and see if they felt anything.  This one worked for everyone.  We breathed together like this for three breaths.  Then I asked the kids to draw what they experienced.

Why mindful breathing?  As Deborah Schoeberlein, author of, "Mindful Teaching and Teaching Mindfulness," writes in this article:

"Practicing mindfulness enhances cognitive functioning (including memory, concentration and performance), improves emotion regulation and resilience, increases self-awareness (including of one's own stress level) and promotes relaxation for the body as well as rest for the mind (including sleep)."

To my Om School kids and families -- don't forget that, in honor of President's Week, we don't have class this Wednesday, February 19th.  Until then, I hope you're enjoying your practice!

With metta,
Chelsea 

Mindfulness of Breath

Today the Om School kids practiced mindfulness of breathing. We began by sitting upright and tall like a mountain.  Then we placed one hand on our belly.  We noticed that our belly moves while we breathe -- in and out... out and in.  Next, something amazing happened!  We began to feel calm and peaceful inside.  

Look what happens to Elmo when he remembers his belly breathing.  How sweet that mindfulness has come to Sesame Street...

Mindful Bodies, Mindful Listening

Last week at Om School, children began working with the Mindful Schools workbooks.  Lesson One of this research-based curriculum introduces kids to mindful bodies and mindful listening.

We began by sitting upright and tall like a solid mountain.  Children sat like this for a moment with eyes open and then tried sitting like a mountain with eyes closed.  We noticed that it became very quiet while we sat with eyes closed.

This led us to the second part of the lesson, Mindful Listening.  To help us listen mindfully, I gave the kids the image of putting on Fox Ears.  Fox listens very deeply.  He can hear the sound of mice deep beneath the snow... and in summer, he can even hear the sound of grapes growing.  We have to be very still to listen like fox.  We also have to listen not just with our ears, but also with our heart and way down into our belly.

Next we listened with the bell.  We listened with eyes open and then with eyes closed.  When we couldn't hear the sound any more, we raised our hands.  With eyes closed, the bell seemed to sound for a very long time.

Finally, we closed our eyes and listened to the sounds outside of our classroom and inside our own bodies.  We heard the sound of the rain, an airplane going by, and some children even heard their own heart beating.

At today's class we'll explore mindful breathing.  We'll also continue to expand on the themes of mindful listening and mindful speech with folk tales, and discover what's happening on the farm.

I'm posting more photos of the children's work on our Facebook page.  Be sure to stop by and enjoy these little treasures. 

With metta,
Chelsea

Raindrops, Cherry Blossoms and Ryōkan: February Children's Program at Green Gulch Farm Zen Center

We celebrated the mid-way point to spring yesterday with a new season of Children's Program at Green Gulch Farm Zen Center. 

The first part of the teacher's talk featured the Soto monk Ryōkan who lived much of his life as a hermit.  He's remembered for his calligraphy, poetry, love of children, and eccentric ways... playing games and filling his rice bowl with violets and dandelions. 

After the talk, we walked through the light rain noticing cherry blossoms and daffodils in bloom. 

Children were then guided through a short meditation... listening to the rain and the sound of the bell...  noticing in-breath, out-breath, and the gap in between.

Older children were then invited to try calligraphy and brushstroke with ink.  Younger children used crayons to draw what they noticed on the walk and their experience of listening to the rain.

We read the book, "No Ordinary Apple" -- a story about mindful eating... then enjoyed apple juice and apple muffins prepared earlier that morning by some of the children in the Green Gulch kitchen.

Our next program meets Sunday, March 2nd.  We meet outside the zendo at 10am.  Advanced registration is not required.  Participating families are invited to stay for lunch in the dining hall.

Hope to see you next time!

With metta,
Chelsea

No Ordinary Apple

I have this book out from the library right now -- and it is so clever!  I can't wait to share it with the Om School kids next week.

The kids have been enjoying eating meditation with apples each day before class this semester.  We've been smelling, touching, tasting and even listening to our apples before eating them oh-so-slowly.  Take a peek inside this book... you may never see an apple the same way again.