Welcome to Faculty and Staff Wellness. This page serves as a resource for the initiatives at Bel Air High School to improve physical, social, mental, emotional, and spiritual wellness.

How to Meditate

(Click the title above for the article)

Learning how to meditate is straightforward, and the benefits can come quickly.

21 Day Mindfulness Challenge

Day 1

FM 5 second breathing exercise x 4 or this exercise:  at 5:35 timestamp

Day 3

Deep and holding breathing for 2 minutes: inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds. repeat 7 times.

Day 4

What are your triggers for distress?  Take note and practice Day 3’s deep breathing exercise when you experience those triggers.  Remind yourself to focus on the present moment and to allow yourself to de-stress with every exhale.

Day 5

Create a mindfulness setting, pillows, temperature, scents, 10-minute meditation.  http://www.artofliving.org/us-en/meditation/meditation-for-you/create-your-meditation-space

Day 6

Walking meditation, find your pace and breathing rhythm.  For example, inhale for three steps, hold for two steps, and exhale for three steps, repeat for 15-30 minutes.  Fast music may interfere with the effectiveness of this meditation.

Day 7

15 minute meditation

Day 8

Gratitude Meditation https://www.whil.com/

Day 9

Mindful Meals: http://www.bodypositive.com/mindful.htm

Day 10

Breathing exercise during a stress-inducing situation.

Day 11

Create a Reset behavior.  Source: Fox News Create a Routine. By definition a routine is a series of mental and physical behaviors that allow you to bring your best self to a given situation. The beauty— and complexity— of a routine is that it can consist of any action that performs one of two key functions: it can involve something physical, such as an exercise that slows down your breathing or it can be something that changes how you think about the situation, like a mantra or adaptive self-talk statement. By establishing a routine between practice and game time, your body becomes programmed to know it’s time to do and not think. For example, a tennis player may bounce a ball a few times before she serves. A batter might tighten his batting glove several times before he stands at the plate. These actions regulate us and help our mind let go of thoughts, fears, and worries. It will help you ask yourself in every situation: “How much am I focusing on what I can control in this situation?” The more you make this analysis part of your routine, the more you will succeed. The right kind of routine helps you plow through some of the most common anxiety roadblocks we all face, like the expectation of perfection or the overwhelming need for approval.  A routine is a method to actually reach these goals by allowing you to block out irrelevant information. When you practice your routine with enough repetition that it becomes automatic, it will allow you to be present in the moment and shield you from thoughts and results that are beyond your control. Just as a well-designed mental routine works for big leaguers in big moments, it will work for you in your presentation, performance, or other important situation. Dr. Jonathan Fader is a licensed clinical psychologist. He is the team psychologist to the NY Mets baseball team and is certified as a consultant by the Association for Applied Sport Psychology. He’s the author of “Life as Sport: What Top Athletes Can Teach You About How to Win in Life.” For more information go to jonathanfader.com.

Day 12

How to create your mantra, practice it while performing a breathing exercise.  http://programminglife.net/mantras-for-meditation/

Day 13

Walking meditation, focus on your intention for the day or the week ahead.  http://ggia.berkeley.edu/practice/walking_meditation

Day 14

Try Yoga- every breath moves to a new pose.

Day 15

In your teacher planner/personal planner, record what you are grateful for and practice repeating your gratitude through a breathing exercise.

Day 16

Share your gratitude with a friend, family member, stranger, the world (Facebook, Snapchat, etc).  Go for a walk, or perform another form of movement while focusing on your breathing and practicing breathing exercises.

Day 17

During the work day, find a peaceful place and perform a 3 minute breathing exercise to obtain focus and peace.  Remember this for those days where you find yourself frazzled.

Day 18

Sleep meditation: use an app like “Sleep Time” to set a soundscape for your breathing exercises before sleep and to track your quality of sleep.  It even senses the end of a REM cycle so you wake up feeling refreshed (as much as possible).  http://www.azumio.com/s/sleeptime/index.html

Day 19

Yoga, use the video from Day 14, go to a yoga class at a studio, gym, or virtually through the internet!

Day 20

30 breaths. Inhale for 10 counts, hold for 10 (or until you cannot hold it), exhale for 10, and hold for 10.  If it feels like you are straining, shorten the counts to calm your breathing.  Repeat 29 more times.

Day 21

Try any strategy or piece of a strategy in class or with colleagues at  work.  Use these tips to help your students get the most from their mindfulness practice: https://www.edutopia.org/stw-student-stress-meditation-school-tips