Meditation by the sea

FOCUSED ATTENTION PRACTICES

These brief practices allow students (and teachers) a chance to quiet their minds and regain focus.  Regulation of emotions along with a reduction in heart rate and blood pressure are additional benefits of these exercises.

Scuba Diver

DEEP DIVE BREATHS

Inhale for four counts, hold for four counts, and exhale for four counts. The timing can be adjusted based on student needs.  Encourage students to imagine they are diving in the ocean (1, see references below).

HEADSPACE

Check out this brilliant website & app designed to make guided meditation both easy and entertaining.

Headshot
Arizona Golden Barrels

SENSATIONS

  1. Begin by identifying the sensations one is currently feeling. 

    • Sensation words: strong, tight, tense, dizzy, fuzzy, blurry, numb, prickly, jumpy, goosebumpy, light, heavy, scratchy,  tickly, cool, silky, still, clammy, loose, wiggly

  2. Pinpoint sensations to locations on the body.

  3. Focusing on the physical area engage in a series of deep breaths. (2) 

CONTROLLED BREATHING: COTTON BALL BLOW

  • Individual: try to blow a cotton ball from the base of your wrist to the tip of your fingers (outstretched palm)

  • Partners: try to blow a cotton ball from your palm to your partners, try to blow a cotton ball from your hand through your partner’s legs. (3)

Cotton Candy

REFERENCES

  1. Desautels, L. (2016, September 16).  Energy and calm: Brain breaks and focused attention practices. Retrieved from https://www.edutopia.org/blog/brain-breaks-focused-attention-practices-lori-desautels.

  2. Desautels, L. (2017, September 5) Brain & Adversity - Class Lecture. Personal Collection of L. Desautels, Butler University, Indianapolis, IN.

  3. Desautels, L. (2017, October 3) Brain & Adversity - Class Lecture. Personal Collection of L. Desautels, Butler University, Indianapolis, IN.