Working in early learning brings many rewards, but it can also carry a lot of stress. Educators and caregivers work long hours in a job that requires thoughtfulness, care, patience, and energy. These stressors, combined with the effects of the pandemic, can feel overwhelming.
Because of this, practicing and prioritizing self-care is more critical than ever before. In order to effectively care for children, we have to schedule time to care for ourselves — and mindfulness is a great tool for getting started.
According to Jon Kabat-Zinn, author of Wherever you go there you are: Mindfulness Meditation in Everyday Life, mindfulness is “paying attention in a particular way: on purpose, in the present moment, non-judgmentally.” While this sounds like a simple task, it requires practice. It can be difficult to stay present and stop our minds from becoming overwhelmed with emotions like stress, frustration, or fear. The more we practice, the easier it becomes.
Everyone has the power to be mindful. The trick is to learn how to access mindfulness, and then practice it on a regular basis, and enjoy the benefits.
Especially during times of stress, mindfulness can provide relief from anxiety and help us to feel less overwhelmed. When we become mindful, we take a moment to be in tune with our emotions and be gentle with ourselves.
Research suggests that practicing mindfulness on a regular basis can restore a sense of calm in educators’ busy lives. Mindfulness has the power to decrease stress, depression, anxiety, and hostility while enhancing executive function, compassion, and empathy. Teachers who practice mindfulness are better able to manage their stress and create a more supportive learning environment for the children in their care.
If you’re ready to get started, here are a few resources that you might find helpful:
Happiness Calendar for September 2020, a day-by-day guide to well-being from UC Berkeley’s Greater Good Science Center can help get in the habit of attending to your emotions and connecting with what matters.
Practicing Mindfulness During the COVID-19 Crisis, is an article that Good2Know Network posted in the early days of COVID-19. The techniques it shares for decreasing stress and increasing mindfulness continue to be useful.
Self Care Tips and Resources for Educators and Caregivers, is an article from the Good2Know archives with resources and tips for self-care that can easily fit into the busy lives of educators and caregivers.
Free Guided Meditations from UCLA Health’s Mindful Awareness Research Center
Free Audio Resources for Mindfulness Meditation from mindful.org
UCSD Center for Mindfulness guided audio files for practicing Mindfulness-Based Stress Reduction (MBSR) from the UC San Diego Center for Mindfulness
Children can enjoy the benefits of mindfulness, too! Bringing a mindfulness practice into your classroom can help children to be more in tune with their emotions and learn how to effectively regulate them. This is always important, but even more beneficial given the pandemic-related fears that children can experience. If you are interested in sharing a mindfulness practice with the children in your care, we recommend the following resources:
Sesame Street: “Belly Breathe” with Elmo, a song and video to help children learn about the power of mindful breathing when they feel overwhelmed by their emotions
Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere, a beautifully illustrated children’s book filled with mindfulness exercises designed to teach kids techniques for managing their bodies, breath, and emotions. The book includes 30 simple, short, breathing practices and movements with concrete examples that children can understand, such as blowing out a candle to practice deep breathing.
Transform your mood–quickly! 
