Multisensory Brain Break Meditations
7 TEXT FILES, 9 AUDIO FILES & 5 VIDEO FILES
Today, students are faced with ever increasing academic expectations, distractions from electronics, competitive classrooms, and both real and virtual violence (Mindfulness and Learning, 2016). In addition, with technologies at their fingertips and large classes sizes, competing diversions are constantly challenging learners. For many, this introduces an escape from the present lesson. What's more, it create a mental state of overwhelm that triggers the amygdala into a “fight, flight, or freeze response." Unfortunately, both of these situations result in a mindset that makes learning next to impossible. As a result, more and more teachers, professionals, and parents are seeking solutions.
Luckily, there are a number of methods that can help students, and new research suggests that exposing children, at an early age, to strategies can help optimize academic, social, and emotional potential (Goguen-Hughes, 2015; Jennings, 2016). What’s more, teachers, therapists, and parents can benefit too! There are a number of valuable solutions that utilize mindfulness, meditation, metacognition, breathing exercises, hemisphere integration activities, and brain breaks.
I have been working with a dream team of experts and we have combined these theories and practices in a multisensory format to help elementary and middle school students learn mindful breath meditations and self-regulation approaches that calms the amygdala, activates both hemispheres of the brain, and gets the mind and body in optimal shape for learning.
- Multisensory Brain Break Meditations Manual (18 pages)
- Background research that supports this publication.
- Step by step instructions.
- Tactile Meditation Handouts(5 pages) enable learners to see, feel, and experience an organized representation of a 4-2-4-2 breath. Please note that you can always use a 4-1-4-1 breath, if it is uncomfortable for students to hold their breath for two seconds. See this publication for more information.
- Tactile Meditation Scripts (10 pages) offer scripts that can be read to students when they are working with the Tactile Meditations Handouts.
- Kinesthetic Meditation Scripts (11 pages) offer scripts that can be read aloud to students. These can be used once they have watched, followed, and learned the kinesthetic videos.
- Visualization Meditations Scripts (12 pages) allow teachers to read aloud meditations to their students.
- Color my Best Breath Experience (4 pages) is a fun lesson and coloring activity to help students be mindful of their breath. It also encourages students to draw and visualize their best breath. Suggested discussion questions are also presented.
- Additional Breath Handouts (7 pages) the 4-2-4-2 and the 4-1-4-1 is just one of many breathing options when doing these meditations. Students can also experiment with a number of other breaths that are presented as printable handouts.
- The Sloth Breath: The Sloth Breath creates a cooling and calming effect on the body.
- The Hummingbird Breath: The Hummingbird Breath is a quick way to heat the body and promote quick energy.
- The Puppy Breath: The Puppy Breath brings oxygen to the brain and helps students wake up and feel alert.
- The Bumblebee Breath: The Bumblebee Breath can be used to calm the mind and inspire creativity.
- The Rock and Roll Wave Breath: The Rock and Roll Wave Breath is calming but also energizing.
7 TEXT FILES
Audio Meditations: As students learn to manage their breath and meditate, they can be introduced to the audio meditations.
- Butterfly Belly Breath Meditation: This short meditation (3:31) helps students practice the belly breath, so they can learn how to use it to maintain their attention.
- Busy Bumblebee Finds His Breath and His Way Home: This short meditation (2:50) helps students learn the belly breath and understand how using this breath can help them to regulate their emotions and find their attention.
- Bubble Breath - Being Your Best Self: This short meditation (4:45) allows students to visualize a past experience at school that was difficult and helps them to learn from it and let it go.
- Slow Down Sloth and Hummingbird Body Scan: This short meditation (3:48) allows students to visualize and experience a relaxing body scan with the help of two sloths and a hummingbird.
- Manage your Energy Control Station – Increasing your Energy Level: This short meditation (3:29) helps students learn how to increase their energy level with the use of visualizations and breath.
- Manage your Energy Control Station – Decreasing your Energy Level: This short meditation (3:40) helps students learn how to decrease their energy level with the use of visualizations and breath.
Drum Beat & Nature Sounds for use with Meditation Scripts: Background sounds can aid in the meditation process when you wish to use the scripts or just want to complete the visual and tactile activities with some sounds. (The beat can help students count out the 4-2-4-2 or the 4-1-4-1 breath).
- Bird Sounds and Drum Beat (5:17)
- Ocean Sounds and Drum Beat (4:18)
- Rainforest Sounds and Drum Beat (4:23)
- Tactile Meditation Directions: This video offers a demonstration of the four tactile resources.
- Kinesthetic Bumble Bee Breath Meditation (2:14) This video offers a demonstration of this meditation.
- Kinesthetic Butterfly Breath Meditation (2:40) This video presents a demonstration of this meditation.
- Kinesthetic Slow Down Sloth Breath Meditation (1:58) This video shows a demonstration of this meditation.
- Kinesthetic Puppy Pause Breath Meditation (2:08) This video offers a demonstration of this meditation.
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