This Holiday Season I'm Thankful for Routines! 'Peace' of Mind in 8 Steps!

As a former classroom teacher, the days leading up to a holiday looked and felt chaotic both inside and outside of the classroom. This all changed when I began practicing mindfulness - because what one practices in their own life pours into the lives of those they touch (like it or not).

As a teacher, I knew that schedules worked because I saw the proof of them within the flow of every school day. My schedules helped children stay calm in their minds and bodies because they knew what was coming and they believed at their core that I would protect them by protecting their schedules. Earlier on in my teaching career (pre-mindfulness), the classroom schedule, just like the schedule in my own life flew out the window the days leading up to a major holiday (holidays that close school for many days). Such times are considered bitter or sweet for parents and children depending on personal situations.

As a gift, I am offering you 8 mindful scheduling steps. This gift is an invitation for you to take a close look at the routines that currently work and to protect them as if your life and the lives of those you lead depend on it (because they do!). After becoming clear, you will say yes to events that support your routines and no to invitations that will strongly disrupt your 'peace' of mind. Please know that I am not suggesting you abandon flexibility this holiday season. If you love staying up extra late on Christmas Eve with relatives enjoying traditions - go for it! These steps will guide you to find a balance between a healthy routine and holiday flexibility.

1. Call a meeting.
Sit down with the other adults who help run the ship. Have a calendar with you and bring to the table any activities that are coming into the major holiday (school holiday shows, late nights at Grandma's house, your best friend's Christmas party, parent teacher conferences, holiday shopping/gift making and anything else that looks different from the daily grind.

2.  Just say no!
Decide which events are a must and which ones you can decline with love. Ask yourselves, will this  activity add value or deplete energy?

3. Put it in writing.
Put the schedule up for everyone to see and make it reader friendly for everyone (some need pictures and some prefer words). Inviting everyone to help create the schedule is extremely helpful as it allows the creators to own it!

4.  Mix it up (a little)!
If you are planning to add novel activities to your holiday routines, simply keep/add familiar structure around them. For example, if you are watching a movie in the classroom on the day before break (Yup, guilty!) or playing movies at home to wrap presents (Guilty again!), prepare children ahead of time that this is happening and let them know as many details as possible (the movie, how long it is, what they will miss etc.). Then let the children know the parts of the schedule that will remain the same.

As much as we think children want to skip academic subjects all together on a movie day or daily household chores, studies have proven that sticking to the routine (even math and making one's bed) keeps their inner world feeling calm and safe.

5. Check, check and double check.
On the day leading up to a change in the routine, keep things business as usual. This is code for be prepared. If you are bringing something to Uncle Tommy's home for dinner that evening, plan it out ahead of time so that the whole day leading up to the night out doesn't feel like the holidays. I was super prepared one Thanksgiving when I woke up thinking grocery shopping was possible on Thanksgiving. Yup, that happened.

6. Oops! There's been a change!
Nobody likes surprises but we all know that they are a part of life (like when my oldest came down with the stomach bug 24 hours before Turkey Day). If a change in the schedule happens, review the change and give as much warning time as possible before the transition takes place. Oops! We are having saltines and ginger ale for dinner!

7. Food glorious food!
Stick to your eating routines to avoid anyone getting 'hangry' (hungry + angry). Avoid adding sugar. If you don't offer your children or your students sugary treats everyday, please do not trick yourself into thinking that this tradition will make your holiday more special. If you don't believe me, just back track to Halloween and the days following it. Protecting your schedule also means protecting your nutrition.

8. Good Night Moon!
Something I hear often when my children are up very late from people who do not live with them is, "Your children are going to sleep great tonight!" The idea that children who stay up past their bedtime will get a good night's rest and even possibly sleep in the next morning has been scientifically proven to be false. People who go to bed past their bedtime disrupt their natural sleep cycle and nine times out of ten will wake up at the their regularly scheduled wake time or earlier and be foggy the next day. So if you are keeping the kids up, set everyone up for success by having a quiet day following an all niter :-)


I hope these ideas help your holidays feel like the most wonderful time of the year!

Please share in the comments any great ideas you have.

Wishing you all a peaceful holiday filled with joy, rest and yoga!

Namaste,
Elizabeth

Elizabeth Goranson is the President of Stretch What Matters, LLC. Known for her humor, enthusiasm and passion for her work, Elizabeth leads captivating workshops and trainings on yoga and mindfulness for children with special needs. Her primary focus is teaching educators and parents to use yoga as a vehicle for teaching body and mind awareness, self-regulation skills, and social thinking skills. The company’s patented visual yoga system is a critical success factor for Stretch What Matters™ program participants.

Stretch What Matters™, LLC mission is to enhance the quality of life, both mentally and physically, for all individuals regardless of age, ability or special needs through yoga.

Stretch What Matters Yoga and Bangalore India

This past year, Stretch What Matters Yoga reached several children across the world with special needs. The photo above is especially dear to me - as it is a reminder that the power of peace is limitless. To think that I once struggled with the idea of sharing the gift of yoga with others because I am only one person is now a distant memory. Peace can begin with you while the power of peace will take on a life force far beyond the scope of your imagination.

Meet Hannah Weinstock (photo above), an undergraduate at the Columbia University in the City of New York. This summer, Hannah interned at the Center for Child Development and Disabilities (http://www.ccdd.in) and their accompanying school in Bangalore India. She brought with her - the Stretch What Matters Yoga System. 

The clinic focuses on early diagnosis and intervention through a comprehensive system consisting of initial assessment, and follow up therapy (occupational, physical, special education etc.). Developmental/mental disorders are still very new in India, making clinics like CCDD and special education programs very hard to find. Many of the families who came to the clinic had traveled for days from rural villages where there is a complete absence of services, having to make the difficult decision of whether or not to pack up everything and move into the city to provide their child with the appropriate care (which is usually very costly as special education is still not a part of public education as it is here in the states). The director of the clinic, Nandini Mundkur, aims to increase awareness for such disabilities through her website, pamphlets and conferences, providing parents with the necessary tools to recognize early warning signs and at-home therapy routines. 

As an intern, I observed the work being done at the clinic, comparing it to the work being done in the US, finding that it is surprisingly very similar! All the same tests are used, just with slight cultural adjustments. I found that the yoga set was extremely helpful in occupational therapy as a way of practicing direction following, color recognition, turn taking and body awareness. The kids absolutely loved it as it was a great change from the normal routine. 

Stretch What Matters is honored to be part of CCDD - an organization making a powerful difference in the lives of children with special needs and their families.

To learn more about Stretch What Matters, visit www.stretchwhatmatters.com

To learn more about CCDD in Bangalore India, visit http://www.ccdd.in

Teacher Spotlight: How Jessica B. Brings Stretch What Matters to Life in Her Kindergarten Classroom

What prompted you to participate in the Stretch What Matters Level 1 yoga training?

I am a Kindergarten teacher and I have a background in dance and was hoping to expand my repertoire in terms of ways of meeting the needs of the diverse population one teaches in a public school setting.  I really believe in the mind-body connection and I thought, “what better way to reach kids than yoga?!” 

What did you take away most from the level 1 training?

Well, first of all, my hopes for the training were met and surpassed!  Elizabeth had a wonderful way of imparting knowledge and empowering the participants to find and share their own unique “gift” through the vehicle of yoga.  I also felt that this approach was feasible for many ages and populations and there were so many tangible, practical applications that I enjoyed trying out with my students almost immediately!  I loved that we practiced first as students, learning both the theory and then applying the practice with each other prior to attempting with our own students;  it made for a smooth and more confident transmission of knowledge and practice.  Even the smallest moments relating to breath and mindfulness became so powerful once I saw my students practicing it themselves!

What makes bringing yoga and mindfulness strategies to children a challenge, and how have you remedied it?

The challenge for my particular situation is the sheer class size, range of abilities and time constraints.  However, Elizabeth and the other participants all had wonderful ideas about how to cater or modify the practice to suit individual needs.  For example, one such activity was to pair a student whom might have a harder time breathing slowly with two others who are able to breath slowly and hold hands as they guide each other—something so simple yet incredibly helpful!  I also shifted my approach to fit my needs time-wise in that I use bits and pieces of the training throughout the day or week for smaller chunks of time rather than a “typical” full class period. 

How have you witnessed the benefits of sharing yoga and mindfulness with the children you teach?

I took this training toward the latter part of an academic school year and even in the relatively short amount of time in which I had to implement aspects of the training, I have seen students improve in terms of coping skills, relaxation techniques, and focus and attention.  There is also a clear correlation to motivation – kids simply love yoga and ask for it because it’s fun and it feels good to them!  Some of them even wrote about it as their favorite part of their school year J

How have you witnessed the benefits of yoga and mindfulness within yourself?

My overall patience, ability to be present in the moment and put all of life’s challenges in perspective has been the most apparent shift in my day-to-day life.  Just breathe…

About Jessica 
Jessica is a creative, inclusive and passionate kindergarten teacher for the Natick Public School System. She is the loving mother of her 2-year-old yogi (on the left) and she and her husband are excitedly awaiting the birth of their second child!

Elizabeth Goranson, M.S.Ed, RYT is the President of Stretch What Matters, LLC and the creator of the first visual yoga system. Elizabeth offers yoga and mindfulness programs for those with special needs. To learn more about her teacher trainings and patented yoga system, please visit: www.StretchWhatMatters.com

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Upcoming Teacher Trainings:
October 18-20, 2014
Roots & Wings Yoga & Healing Arts Center, Natick, MA

What Does "Special" Really Mean?

I teach yoga and mindfulness to those with and without special needs. You get that, right? I thought I did too - until something that a yoga student said changed my mind.

I have been teaching and learning from children and young adults with and without special needs for over 15 years. When I left the classroom to begin Stretch What Matters, my mission seemed simple, "To enhance the quality of life, both mentally and physically, for all individuals regardless of age, ability or special needs through yoga."

Special is an interesting term and as I take a closer look at it, I begin to see how it can completely misrepresent an individual. The range of "special" is so great that instead of creating a consciousness of inclusivity, it creates one of exclusion. How does this affect what I do?  By creating classes for those with special needs and those without special needs, I strengthen the idea of separateness. When I separate students based on labels they have been given, I run into the problem of placing them into boxes with predetermined ceilings for growth. An interesting situation I have created for myself and those I teach . . . 

Recently, in a class I offer to 'mixed' teen girls, however the majority of whom are typically developing, a student's words reminded me that the time to lift the ceiling of what it means to be "special" is now.

At the start of class, I asked if anyone had any injuries I should be aware of. A few girls laughed and one of the laughing students admitted that she had injured herself right before class (she had slipped on some ice and had fallen pretty hard). As she quickly turned red, she placed a forced smile on her face, gave a thumbs up and announced to the class that she was, "special". I felt my breath stop and my throat tighten. There were girls in my class who had documentation to support just how special they were . . . did they feel those words?

After allowing what seemed like an awkward space of time pass, I found my breath, softened my gaze and listened for a loving response to reveal itself. What followed went something like this -

"You are special. I love that about you." 

I paused until I felt the student had heard my words. We made gentle eye contact and I witnessed her smile soften and her shoulders relax.

I continued to lovingly talk directly to the child although I knew our audience was much greater, in fact you could hear a pin drop. . .

"Your special decided to speak up today and share how you fell really hard in front of your friends. Your special was able laugh at yourself. Your special was able to pick yourself up in front of your friends and begin again. Your special is authentic and no one else's special looks like yours. Your special is a gift to you and to everyone around you." 

I paused.

As I scanned the room with my eyes, I saw and felt love looking back. 

Please do not misinterpret what I am saying - I understand that everyone has different abilities and that all of us sign up for classes we believe are most suitable for ourselves and our children (I take the process of grouping yoga students very seriously). For me personally, the moment in class encouraged me to examine something that has been stirring up in me for years. It is this idea that many people are unconsciously trained to place those with special needs into a "one size fits all" category. 

So what does "special" mean? At it's core, I believe special means the strength to be yourself in a world that often focuses on where you are not, special means knowing that you have something to teach the world, special means that your life has the power to transform others' lives, special means trusting that you are perfect and whole exactly as you are today and that your self growth is always - growing.

Here's to always looking under the label of "special"  and to honoring the gifts each of us are here to share. I found this video after completing this blog. Perfect timing. 

Elizabeth Goranson, M.S.Ed, RYT is the President of Stretch What Matters, LLC and the creator of the first visual yoga system. Elizabeth offers yoga and mindfulness programs for those with special needs. To learn more about her teacher trainings, patented yoga system and programs, please visit: www.StretchWhatMatters.com

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Upcoming Teacher Trainings:
March 14-16, 2014 (FULL)Yoga Dimensions
Newtown, Ct
Newtown Training funded by Yoga Reaches Out for Newtown Community Members
April 11-13, 2014
Roots & Wings Yoga & Healing Arts Center, Natick, MA