Conscious Check-Ins
Resilience
Pause, Reset, Begin Again
Try our one minute breathwork practice, our 3 minute meditation practice and our 5 minute movement practice to support you through any challenge. This daily work will help you ground your mind and your body to help you regulate and reset. These resilience practice will provide skills for you and your students to not avoid challenging moments but to move through them with Self awareness and intentional action.
minute
Breathwork
Box Breath
This practice aids regulation and focus.
Draw an imaginary box in the air with your dominant hand while breathing. Inhale up one side, pause, draw across, exhale down the opposite side, and hold at the bottom as you close it with your finger.
Complete 3-5 rounds.
minutes
Meditation
Grough Your Energy
This grounding meditation helps release stress, excess energy, and allowing you to regulate, reset, and begin anew.
Sit comfortably with your sitbones rooted, spine long, face relaxed, and feet firmly on the ground. Intentionally elongate your exhales to relax your body from top to bottom. After five breaths, switch to inhaling for 4 counts and exhaling for 6. Continue this pattern for about a minute, then let your breath return to a natural rhythm for a few more minutes.
minutes
Movement
Shake it Off
Notice sensations on either side as you release energy from arms to legs.
Wiggle your right fingers, adding wrist circles, and moving up to the elbow with elbow flexion and extension. Incorporate shoulder rotations for free arm movement. Repeat on the other side. Wiggle your right toes, holding onto a desk or wall for balance, then add ankle rotations. Move up to the knee with flexion and extension, and swing the leg freely up to the hip joint. Repeat on the other side.
