Movement & Mindfulness Curriculum

Building Fitness, Focus & Self-Regulation Skills

www.move-with-me.com 1

Leah Kalish, MAleah@move-with-me.comwww.move-with-me.com818-667-3689

Education and Experience•NYU in 70’s and Pacific Oaks College 90’s•Teaching & developing resources/curriculum since mid-90’s

Successful Curriculum and Resources•Move With Me Action Adventures – Pizza Party and Scooter & Me •Barefoot Books - Yoga Pretzels and Yoga Planet Decks •Every Kid’s Yoga – Teaching Yoga to Children with Special Needs•School Specialty and Yoga Ed – Pre-K through High School Curricula•Imaginazium - Yoga Kit and Empowerment Pack for Kids•Gaiam - Yoga Fitness Videos for Kids, ages 3 – 6 and 7 – 12

Dr. J.C. Pearce: Play is nature’s biological plan for learning. 2

MissionTo inspire, educate, and empower teachers, parents, and

caregivers to increase the amount and quality of physical and emotional education they offer their students and children by

providing an innovative and engaging variety of active play and mindfulness activities that can easily integrate into any daily

school or home routine.

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Objectives• Understand the vital importance of play/movement/ embodied

self-regulation for nurturing fitness, emotional stability, and learning readiness.

• Be committed to modeling self-awareness /self-care.

• Be prepared to teach / practice Adventure Skills to support well-being and build self-regulation.

• Be ready to implement the Movement & Mindfulness Lesson Plans.

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EDUCATIONAL PRINCIPLES• Learning is an integrated experience that is processed both

kinesthetically in the body and cognitively in the brain.

• Play is a child’s work and offers a natural, effective, and rewarding classroom.

• Movement is the doorway to learning; once it is open, repetition of concepts, explored with engaged curiosity, is the key to retention.

• Storytelling is one of the most powerful techniques we have to communicate, teach, and motivate.

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EDUCATIONAL PRINCIPLES• Acquiring self-regulation and mindfulness skills is crucial to developing the self-control and socio-emotional intelligence needed for lifelong success.

• Secure relationships are essential for children to thrive physically, emotionally, and cognitively.

• Optimal development /learning requires a stress-appropriate environment.

• A healthy, happy, effective classroom is interdependent & nurtures health of the whole.

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Pre-Activity• Turn head to left.

– Notice how it feels. – Notice range of peripheral vision.

• Turn head to right. – Notice sensation and vision.

• Fold from hips into forward bend– Notice sensation and range of motion, touch your

fingers lightly on your knees or shins to mark ROM• Snap Test

– Notice ease or difficulty.

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A B C D E F G l r t r l r t

H I J K L M N l l r l r r t

O P Q R S T U l t r l t r r

V W X Y Z l t t l r

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• Adventure Skill # 1

• Adventure Skill # 5

• Adventure Skill # 9

• Adventure Skill # 12

*Ordered to coincide with Brain Gym®’s PACE 9

A B C D E F G l r t r l r t

H I J K L M N l l r l r r t

O P Q R S T U l t r l t r r

V W X Y Z l t t l r

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Post-Activity• Turn head to left.

– Notice how it feels. – Notice range of peripheral vision.

• Turn head to right. – Notice sensation and vision.

• Fold from hips into forward bend– Notice sensation and range of motion, touch your

fingers lightly on your knees or shins to mark ROM• Snap Test

– Notice ease or difficulty.

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Results After those simple activities, most experience:• Greater range of motion• Greater ease with cognitive tasks• Greater enjoyment, confidence, relaxation

Notice what’s true for you. Why? • When you play more, you stress less. • When you move more, you learn more!

Playful mind-body activities support an emotionally stable and learning-able state.

Your “state” dictates what is possible for you and your children.

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Adventure Skill #1

Drink water regularly to sustain feeling well, thinking clearly and being friendly.

Enhances:• Electro-chemical activity in

Central Nervous System• Processing speed• Stress release

Drink Water

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Adventure Skill #5

Rub spots under collarbone with thumb and one finger while holding other hand over navel and tracking eyes horizontally. Deep breath and HUMMMMMMM to calm and focus.

Stimulates:• Flow of oxygen to the brain• Hemispheric integration• Binocular vision - eye teaming• Reticular Activating System –filter sensory info

*Similar to Brain Buttons in Brain Gym®

Humming Breath*

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Humming Breath ChantOne hand on my belly, I let it restThe other, I bring up to my chestI find a pair of buttons beneath the shelfAnd HuuuuuummmmmmTo calm myselfI move my eyes slowly From the left to the rightHeart calm, mind clearBody strong, eyes bright!

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Humming Breath Videohttp://vimeo.com/68339890

Adventure Skill #9

March in place, alternately touching hands to opposite knees to energize body and wake up brain.

Enhances:• Crossing the visual/auditory/

kinesthetic/tactile midlines• Hemispheric integration• Binocular vision• Binaural hearing• Left right coordination• Stability in the walking gait

*Cross Crawl in Brain Gym®

Monkey Wisdom*

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Monkey Wisdom ChantI am healthyI play every dayI drink lots of waterI don’t float awayI rest when I’m tiredI breathe when I’m madI eat fruits & veggies‘Cause they are radRed, orange, yellow, greenAt every meal and in between!

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Monkey Wisdom Videohttp://vimeo.com/68339892

Adventure Skill #12

1. Cross your ankles and wrists. Clasp hands and rest them at your sternum.

2. Breathe and think of something or someone you love.

Supports:• Emotional centering• Grounding• Respiration• Self-control and boundaries

*Hook ups in Brain Gym®

Deep Down Wisdom*

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Deep Down Wisdom Videohttp://vimeo.com/68339891

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5 Ways to Build Healthy Self-Regulation• Manage Stressors• Teach & Practice Embodied Self-Care Techniques –

so kids have actions to take to help themselves

• Move, Play Games, Do Yoga Poses – active fun is natural self-regulator and teacher

• Movement Stories – build focus, coordination, self-control & brain cells

• Model Mindfulness & Practice Mirroring – manage your own mind-body state

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Manage Stress• Stressors:

o Dehydrationo Poor nutritiono Lack of exercise, play, movemento Inability to self-soothe or regulateo Developmentally inappropriate activities / expectations o Your Stress

Stress blocks access to higher thinking / executive function. o Children need to be well / in coherent state to do well. o Teach them to notice the sensations of stress & self-care. 23

BE – DO - HAVE

• BE – your mind-body state• DO – “how” you think / act as a result• HAVE - your experienceAccording to brain /educational researchers, including Eric Jensen,

Carla Hannaford, and HeartMath, our mind-body state dictates the quality of our choices and the intentions of our actions.

• When you are stressed, what kinds of foods do you choose? • When you are tired or frustrated, how present or kind are you? • When you are worried, how careful or caring can you be?

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Entrainment• Quantum physics – everything is a vibration / wave• The principle of entrainment - tendency for two oscillating bodies to

shift to vibrate in harmony– Universal - appearing in music, chemistry, biology, medicine,

psychology, sociology, education– You influence everyone around you – children, students, employees

– non-verbally– Heart reads vibration – sends messages to your brain – you react

• Coherent Waves & Incoherent Waves– Even, smooth, organized, regular = relaxed & able– Uneven, static, chaotic, irregular = stressed & less able

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Being Mindful• Sustain your own coherence.• Maintain inner-awareness of thoughts, feelings,

sensations, AND outer awareness of environment, others, activities.

• Cultivate presence in relationship.• Observe without interpretation. • Mirror instead of Manage• You have a clear intention: support, kindness,

empowerment. Ex: Is your intention to control behavior or support the development of self-control?

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Self-Regulation• Mindfulness practices with the intention to sustain coherence• Reset button on your CNS –sympathetic to parasympathetic• Soothe, shift, calm, integrate or energize your mind-body state• Become more present, aware, reflective = executive function• Takes practice & tools• Imagery – MT / Rainbow/ Ocean Slow down – Ground/center – Attend to your own Sensations Rest back – Widening focus Align with Intention Breathe easily

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Model & Mirror• You are the model & the music in the room. Self-regulation is

essential to maintaining your coherence = executive function• Entrainment is the basis for naturally occurring social-emotional

learning and self-regulation, which happen in the BODY.• When you sustain coherence, children magically learn to as well.

• Prioritize your WELL-BEING over your TO DO List. Well-being is in the BODY.

• When you take time to help children grow their self-awareness and practice self-care, they learn how to consciously manage their emotions and impulses. Takes mirroring, practice, reflection.

• The ability to self-regulate increases empathy and resilience , and improves behavior and academic achievement.

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GamesInner Mountain – embody how to feel strong and stable by grounding oneself.•Stand like a soldier – tense, stiff, straight. Test for stability.•Stand like a MT – test for stability. What the difference?•When trying hard or tense – energy moves up. When relaxed or “well-being” – energy moves down.•Once the distinction is embodied, invite kids to practice dropping into Mt quickly, solidly. Play upbeat music and have kids dance around the space. When music stops, kids stand immediately in MT (not freeze!). Test them and help kids who need coaching. Play several rounds, and revisit regularly. Inner Mountain Video https://vimeo.com/35411794 29

GamesNature Kids – embody & express various aspects of nature found in weather such as rain, wind, storms, snow, sun, rainbows – as a way to move, play, energize, and integrate body and mind.

Be a Rainbow – embody the colors and qualities of a rainbow in order to connect with “coherence” = feeling balanced, alert, clear, kind, caring, open, and creative. (“Incoherence”= stressed, out of sorts, angry, sad, shut down, scattered, tired, etc.)

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Rainbow PoemRed – I’m strongOrange – I’m happyYellow – I know I canGreen – I’m caringBlue – I tell the truthIndigo – I’m smartViolet – Understanding of …. all my parts! I’m a Rainbow

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Rainbow Body Videohttps://vimeo.com/33815681

How to make an origami rainbowhttp://www.youtube.com/watch?v=fzF8jqik8FE

• Promotes creative problem solving - apply to conflicts. • Facilitates better language skills and communication.• Improves memory and learning – apply thru-out the day.• Improves focus, attention and sustained concentration.• Improves impulse control & self-regulation• Improves balance & coordination = confidence• Regulates body weight = well-being• Calms, sooths and reduces self-reported anxiety

Benefits of Play

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• Adventure Skill # 1

• Adventure Skill # 5

• Adventure Skill # 9

• Adventure Skill #12

*Ordered to coincide with Brain Gym®’s PACE

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When?With every mealAt snack timeInstead of sugary or junk food

#2 These foods provide vital nutrients and antioxidants to every system of the body. They also contain phyto-nutrients which help lubricate the body and act as cleansing agents.

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# 3 Playing and exercising every day develops the amazing powers of your body and brain. The more your move, the stronger and smarter you grow. Be sure to play for at least an hour and a half — that’s 90 minutes, every day!

Why?1. Build strength, coordination, balance and fitness2. Organize and connect both sides of the brain3. Improve focus, concentration, and memory4. Maintain a healthy body, heart, mind, and weight5. Feel confi dent and alert6. Develop self-awareness7. Have fun with friends

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# 4 Belly Breathing calms your body and soothes your mind.

Place one hand on your chest and the other on your belly. As you breathe in your nose, feel your belly rise first and your chest expand second. As you breathe out your nose, feel your belly empty and then your chest soften. Repeat 4 – 5 times slowly and smoothly

When?Before a new activity to pause & focusAnytime you want to relax or center yourselfWhen you feel upset, confused, or frustratedTo slow down for sleep

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# 6 With one thumb at eye level, the other hand relaxed at your side, draw your thumb through the air, tracing a large 8 lying on its side. Follow your thumb with just your eyes as it moves counter-clockwise for the first loop and then clockwise for the second loop. Follow the sideways 8’s with just your eyes several times to relax & strengthen eye muscles so you can see, read & write more easily & clearly.

When?You can’t focusYour vision is blurryYour eyes feel tiredYou have a headache

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# 7 Let OH NO — AH YES! help you turn a frown upside down; a disappointment into a bright idea!

When?You hear bad or sad newsYou are disappointed or discouragedYou feel down or defeatedYou want to hold or hang your head

How?Bring your hands to your forehead and with all four fingers of each hand massage your forehead in gentle circles. Enjoy how good it feels and take some deep breaths. Now that you’ve calmed your mind and relaxed your body, the prefrontal cortex of your brain is ready to do what it is good at — making smart plans, making healthy decisions and being a good friend.

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When?You feel sluggish and tiredYour head feels heavy or thickYou are not able to listen wellYou want to really tune in and pay attention

#8 Gently rub your ears. With your thumb on one side and your first finger on the other, massage your ears from top to bottom. The tingling warmth of this simple massage promotes calm, relieves anxiety, and can heighten your feelings of alertness. When your are calm and alert it is much easier to listen and understand.

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# 10 Full Scanning Mode clears your mind, settles your body, and deepens your breath to help you do your best creative thinking and remembering.When?You are confusedYou are solving a problem or a puzzleYou want to remember or be creative

How?Place one hand on your belly button, place the other hand in the middle of your chest, let your thumb and forefinger press lightly into the soft tissue points beneath the collar bones, on either side of the sternum. As you breathe slowly in and out, move just your eyes softly from right to left while keeping your head still. This movement facilitates improved eye teaming skills and cross-motor coordination, which supports you in feeling confident and capable.

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#11 Full Sensing Mode tunes up your sensesso you can see, hear, and be more clearly aware of what is around you.When?You wish to hear something clearlyYou are alert but confusedYou are curious

How?Gently rub your ears. With your thumb on one side and your first finger on the other, massage your ears from top to bottom. The tingling warmth of this simple massage promotes calms, relieves anxiety, and can heighten your senses and awareness. When you are calm and aware, it is much easier to listen, see, and understand all that is around you.

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When?You feel stormy and out of sortsYour boat has been rocked and you feel upsetYou feel overwhelmed or out of controlYou want to focus and remember

# 13 Sit on a padded floor or surface and lean back onto both hands. Bend your knees half-way and lift both feet, keeping them off the floor. Gently rock on your seat/bottom from side to side, massaging one gluteus muscle, then the other.

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# 14 Cat Wisdom (aka: Cat-Dog Stretch) releases stress and tension from the body, especially in your back, legs, shoulders, and neck.When?You have been focusingYou have been sittingYou feel tightYou feel tired and irritable

How?Start on hands and knees. Keeping your elbows straight and strong, breathe in and arch your back like a happy cat and look up. Then, breathe out and round your back like a scared cat and look toward your tummy. Move slowly so both stretches feel good. Then, turn into a dog by curling your toes under and pushing your hips up and legs straight. Let your head hang down as you lengthen and relax your heels to the ground, releasing your calf muscles.

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# 15 Fish Breath is a fun way to use deep breathing to relax your brain and recharge your body.

When?You need to blow off steamYou want to settle and center yourselfYou feel tired or foggy and want to recharge

How?Sitting up tall, take a deep breath in through your nose… then push it all out through the mouth with bloop, bloop, bloop, bloop, bloop, bloop bloop,blooooop. Then breathe in deeply through the nose again and on a steady exhale go: bloop, bloop, bloop, bloop, bloop, bloop bloop, blooooop.

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# 16 Ocean Wisdom helps you find calm even if you’re feeling fearful or anxious. When you need courage to come out of your shell and explore the unknown, Ocean Wisdom will bolster your confidence.When?You feel afraidYou feel worriedYou don’t know what will happen

How?Place one hand on your belly button, place the other hand in the middle of your chest, let your thumb and forefinger press lightly into the soft tissue points beneath the collar bones, on either side of the sternum. As you breathe slowly in and out, move just your eyes softly from right to left while keeping your head still. This movement facilitates improved eye teaming skills and cross-motor coordination, which supports you in feeling confident and capable.

TIME TO PLAY MORE, STRESS LESS ADVENTURE SKILLSDrop Off Water

Breathe /Humming Breath / Ocean WisdomDeep Down WisdomOh No, Ah Yes

Transition to Circle Monkey Wisdom Infinity 8’sDeep Down Wisdom / Breathe / Humming Breath / Ocean Wisdom

Transition to Active Time Monkey Wisdom / Elephant WisdomFish Breath

Transition to Clean-up Breathe /Humming Breath/Ocean WisdomElephant WisdomWater

Transition to Quiet Time WaterBreathe / Humming Breath / Ocean WisdomDeep Down Wisdom

Academic/Detail Work Monkey WisdomInfinity 8’sRock the Boat

Conflict Rock the BoatBreathe / Humming Breath/Ocean WisdomDeep Down Wisdom

Emotionally Triggered WaterBreathe /Humming Breath/Ocean WisdomDeep Down Wisdom / Oh No, Ah Yes

Confusion Monkey WisdomElephant WisdomInfinity 8’sFish Breath / Ocean Wisdom

Triune Brain• Brain Stem: Reptilian- reflex, instinct, survive - FOCUS • Mid-Brain: Limbic- emotions, memory- ORGANIZATION• Neo-Cortex: Thinking- executive - COMMUNICATION

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