Mindful movement is an effective way to reduce stress and its physical consequences. When we bring a mindful approach to chair yoga, we provide an accessible and simple way to integrate mindful movement and practice into our daily life to get out of our heads, into our body, to find the present moment.
Increasingly, researchers are saying movement can cultivate mindfulness when attention is directed in a specific manner. This is good news for those of us struggling with the concept of more formal seated meditation practices. “Yes! Let me move instead of sit still! And get the same benefits!”
This is especially relevant for children and adolescents when we consider integrating mindfulness into schools and clinical settings. Our children are movers and shakers, and this movement can act as a rich playground for mindfulness practice. When we are moving intentionally, we’re changing the shape of our body, and this in turn can impact how we are feeling in the moment. Each shape feels different in our body, and when we bring mindful exploration to these postures and simple movement patterns, we can help foster a diverse set of experiences for children to practice paying attention to, while encouraging embodiment and curiosity.
Additionally, mindful movement can help kids prepare for more traditional mindfulness practices. The movement allows them to get some energy and wiggles out before quieter and still mindfulness practices such as thought labeling, mindful breathing, or body scans.
3 SIMPLE MINDFUL MOVEMENT PRACTICES
I invite you to take some time exploring each of the three simple movement practices below. Don’t rush. You may wish to repeat each movement for several minutes to really encourage exploration. Remember, present moment awareness, in the midst of movement, is the single most important aspect of this practice. Don’t worry so much about getting the movement “right.” Instead bring a spirit of curiosity and care to each movement and see what happens.
1. BLOSSOMING FLOWER ARMS: Begin sitting in a tall yoga seat and lift your arms out to the side, palms up, until your arms are shoulder level and parallel to the ground. Breathing in, touch your shoulders with your fingertips, keeping you upper arms horizontal. Breathing out, open your arms to the horizontal position, stretching your palms open.
Reflection Question: How does this feel if you focus on energizing your fingers each time you extend your arms?
2. FULL ARM CIRCLES: Begin sitting in a tall yoga seat and extend your arms in front of you and join your palms. Breathing in, raise your arms up and separate your hands so your arms can stretch over your head. Breathing out, continue the circle, arms circling back until your fingers point toward the ground. Breathing in, lift your arms back and reverse the circle. Breathe out as you bring your palms together and your arms down in front of you.
Reflection Question: Did one direction of arm circles feel more comfortable than the other today?
3. MOVING FORWARD FOLDS: Begin sitting in a tall yoga seat. Take a breath in and bring your arms up above your head, palms forward. Look up at the sky. breathing out, bend at your waist as your bring your arms down to touch the floor, your ankles, or your shins. Release your neck. From this position, breathe in, and keep your back straight as your come all the way back up to reach your fingers up toward the sky.
Reflection Question: What parts of my body are getting stronger during this activity? Which are stretching?
Want to learn more about integrating movement into your mindfulness practice or teaching toolkit through chair yoga?
About the Author:
Mayuri Gonzalez (E-RYT, RCYT) has been practicing yoga and meditation for over 25 years since her own childhood and specializes in bringing yoga and mindfulness to children. She has taught for Little Flower Yoga since 2010 and is currently the Director of The School Yoga Project, a program of LFY offering direct service yoga and mindfulness classes for preschools and K-12 schools in the Greater New York Area, staff development workshops, staff yoga, and tools for schools nationwide.
One of the high schools I worked at was a traditional school, with honors classes, Advanced Placement courses, Senior trips and proms. The other was a transfer school, where students go as a last chance for a high school degree (their prior schools failing to meet these students' needs in one way or another). In this school students call teachers by their first name, they work closely with community based organizations, and it’s where I was lucky enough to introduce mindfulness. You can learn more about that school and my experience introducing mindfulness in this Atlantic article.
Both schools were Title 1 schools, which meant the majority of the students were receiving free or reduced lunch. Both had committed, caring (and overworked) administrators, staff and teachers.
Since leaving the classroom I’ve gotten the opportunity to work with teens in more affluent communities (one of the schools a mere 10 miles north of the transfer school) where kids are getting the best education and resources their parents and communities can generously give. I wasn’t surprised to also see committed, caring, and overworked administrators, staff, and teachers but I was surprised to see how much these teens were also struggling.
Even though these adolescents’ educational contexts are very different, a couple of things are true for all of them. The adolescent years are challenging, confusing, and filled with changes to the body, their brain, and relationships. Adolescence is a tumultuous time of our lives!
Let’s also not forget about technology and the impact it’s having on our children. Most of us can probably remember what it was like to be bored when we were young and not have a screen readily available. Our parents would tell us to figure it out, go outside, go play. Or they would assign us a chore to make sure we didn’t stay bored. These moments of boredom often led to free play, which is critical in child development. According to the American Academy of Pediatrics free play helps children develop their imagination, curiosity, and healthy relationships with the children around them and their parents.
The Developing Brains of Adolescents
When I taught mindfulness to my teens in the Bronx, I often introduced the book Brainstorm by Dr. Daniel Siegel. Even though it was a challenging text for them to get through, they were engaged with the book because it was giving them insight into the way adults looked at them. It helped them understand what was changing in their brains and effecting the way they were feeling and acting. I will summarize some of the things I shared with my students here, but if this is a topic, you think would be helpful to you or your students will find interesting, make sure to add Brainstorm to your reading list.
Myths of Adolescence:
The way we see adolescents becomes the way they see themselves. These misunderstandings can lead to confusion and conflict for teens and adults. Which of these myths are you familiar with?
1. Raging hormones cause teenagers to “go mad” or “lose their minds.”According to Siegel hormones do increase, but these levels then stay consistent throughout much of adulthood. Its not the hormones that are causing behavior changes. What adolescents experience is primarily the result of natural and needed changes in their developing brains.
2. Teens are immature and need to grow up.
The risk-taking tendencies, impulsiveness, and high emotional sensitivity of teens is not a sign of immaturity but rather an outcome of exactly what they are supposed to be doing during this developmental stage—testing boundaries, creating their own view of the world, and preparing for life beyond the family home and school community.
3. Growing up requires moving from dependence on adults to total independence from them.
The healthy move to adulthood is toward interdependence, not complete do-it-yourself isolation. Giving care and receiving help from others is the model we should be supporting.
Pause, take a couple of breaths, and reflect on your own middle or high school experience. I’m sure you can understand why adolescents struggle during this time of their lives especially if the adults around them fundamentally misunderstand them. Remembering our own experience can help us be more understanding and compassionate in the interactions we have with teens.
Qualities of the Adolescent Mind:
Dr. Siegel goes on to name the attributes of the adolescent mind as well as the benefits and challenges associated with these changes. His book also guides reader through activities that ask adolescents to reflect and bring awareness to their internal landscape, and which support healthy communication.
Upside: Being open to change and exploring new ways of doing things that lead to a sense of adventure
Downside: Sensation seeking and taking risks without considering consequences can lead to dangerous behavior
Upside: The drive for social connection leads to creation of supportive relationships that can support and enrich teens their whole life
Downside: Adolescents might isolate themselves from other adults and only surround themselves with other teens, which can lead to increased risky behavior
Upside: Emotional intensity can fill teens with energy and a sense of vitality for being alive
Downside: Emotional intensity can fill teens with energy and a sense of vitality for being alive. Emotions can rule the day, leading to moodiness and, sometimes unhelpful, reactivity
Upside: Sense of wonder, creativity, and curiosity can be nurtured; new solutions and strategies for a fuller life are explored
Downside: New explorations can lead to crisis of identity, susceptibility to peer pressure, and lack of direction or purpose
Taking these findings into account highlights why mindfulness interventions are critical at this age.
There is promising, if nascent evidence, that mindfulness can support adolescent wellbeing by supporting development of their prefrontal cortex (where empathy, thinking of consequences, and other executive function skills live), by enhancing their ability to focus, and helping them name and regulate their emotions. In addition, studies of adults participating in mindfulness interventions like Mindfulness Based Stressed Reduction “suggest that participation in MBSR is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking.” These research studies, coupled with my experience teaching adolescent, makes it easy to argue for introducing mindfulness interventions to adolescents.
Introducing mindfulness to teens can be especially rewarding and challenging. Working with adolescents can bring to the surface the unresolved feelings and painful experiences we faced as adolescent. To be effective with this age group, we must reflect and turn to our own practice. We also have to make sure that when we offer mindfulness to adolescents it is relevant and engaging otherwise we won’t be able to truly support them.
The following reminders are helpful when working with teens.
Some of these apply to all age groups, but they hold special importance when working with adolescents.
Adolescence spans from the ages of 12 to 24. This is one of the most confusing times of our lives, even when things are going well.
This is just the beginning of a conversation. Little Flower Yoga has activities specifically designed for this age group. Check out our Teen Deck as well as our Teen Webinar on Wed, Dec 5 at 7:30 PM, EST, which goes into more details about creating engaging experience when working with adolescents.
If this is a topic of interest we hope you’ll find these resources helpful.
ABOUT ARGOS GONZALEZ:
Argos Gonzalez is a teacher, lecturer, and mindfulness and yoga instructor. He has 13 years of experience teaching high school in the Bronx and teaches pre-service and in-service teachers at Hunter College School of Education in NY. Argos is certified through both Mindful Schools and Little Flower Yoga (LFY), and currently serves as the director of professional development for The School Yoga Project, a program of LFY.
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