Our bodies are our instrument for learning. The way we rest, eat and move make a difference.
When we try to pick out anything by itself we find it hitches to everything in the universe. -John Muir
Sleep. We need it. Our children need it. I use blackout curtains when the sun is still out at bedtime. Our bedtime routines are consistent through the year with more baths in the summer.
Nourishing Food. I once went to my lovely library and checked out a book about the philosophy of a healing resort on food. I resonated with it and have patterned my choices around the values of fresh (which often leads to local and seasonal), colorful (variety of a complete palate), clean (free of harmful additives) and whole (minimally processed).
Hydration. We each have a water bottle with a fun design that differentiates ownership. We fill them with water from a local well.
Fitness. The high intensity interval training method is quick, effective, no cost and requires no equipment nor gym. It works to increase cellular health. We turn on music and work all muscle groups. Our exercises: Leg lifts, squats, run in place, punches, wall sit, mountain climbers, straddle stretch, plank, jumping jacks, bicycles, hops on each foot, side bends, butterfly stretch, push ups, marching, windmills, sit ups or crunches, heel raises, walking lunges, toe touches, burpees, crab walks, arm circles, and fast feet.
I also have a book called Teaching Cues for Basic Sport Skills by Hilda Fronske and Rolayne Wilson. I like the words to say when teaching large motor skills and sports with the explanation of why. This is a confidence building book to teach physical education.
Mediation. Quiet time for rest and reflection is a way to Sharpen the Saw. We have a little yoga paper that has animal poses. Each animal is associated with a breathing practice, relaxation, affirmation or team building skill. We also have time that is unstructured for boredom...yes, I want my children to feel comfortable with silence, stillness, and void. It will open the need for imagination, creativity, and self-monitoring.
Brain Gym. I have a book, which layout design I find lacking, but which content is golden. Smart Moves: Why learning is not all in your head by Carla Hannaford, PH.D. She explains that learning includes all neural networks, sensory experience and emotion to make connections in the brain. Then, she lays out the role of movement and specific movements (Brain Gym) that help our brains. She calls these movements micro-interventions as they are small and simple yet great in their effect.
Cross Crawl- is cross lateral walking. Left knee to right elbow and right knee to left elbow. This movement is to be done slowly to require balance and fine motor skills. The frontal lobe and vestibular system are activated as well as the basal ganglion of the limbic system and the cerebellum of the brain stem. If you have writer's block this is the movement for you. There are many variations and this kind of exercise is good for full mind and body activities like sports.
Brain Buttons- one hand is placed over the navel and the other hand gently rubs points between the first and second ribs directly under the collar bone. This activates the vestibular system and informs the brain information is coming, get ready. The carotid arteries carry freshly oxygenated blood from the heart to the brain and this movement stimulates the blood flow. When you feel a fog this movement helps with focus.
Hook-ups are done by crossing one ankle over the other, which ever feels most comfortable and then crossing hands, clasping them and inverting them. This has a similar crossover effect like the cross crawl. It balances each hemisphere of the cerebrum. Rest your tongue behind the teeth on the roof of your mouth. This exercise is helpful as stress rises.
Lazy 8's for Writing- write an infinity symbol with your thumb and slowly tract the movement with your eyes, going up in the middle. This is to be done large. it relaxes muscles and helps visual tracking. It is good for writing because it aids in hand eye coordination. If you feel pain it is because your eye muscles are working in new ways. Introduce slowly and build capacity and strength.
The Elephant is where your place your left ear on your left shoulder and do lazy eights slowly five times and then repeats on the right. This exercise improves attention.
The Thinking Cap requires eyes closed and close listening. Are you hearing equally or does one ear seem clearer? Try to pick out sounds. Open your eyes and Unroll your ears from top to bottom three times, and then close your eyes again. Do you hear clearer? This exercise is good for recall in testing situations.
Energy Yawn is where you massage the muscles around your jaw near your ears. This relaxes the whole facial area. We often hold tension in our jaws. This helps in verbalization and thought processing.
Calf Pump is common for runners. It is stretching the calf and releases the tendon guard reflex caused by stress. This helps with communication.
The Energizer is a deep breathing activity that relaxes the neck and shoulder muscles. Exhale with chin to chest, inhale to open the rib cage and hold head up and back slightly. This exercise is helpful for focus, improved hearing, and increased oxygen to brain.
Double Doodle is where you hold a pencil in both hands and the non-dominate hand mirrors the dominate one. This is fun for fine muscle control, hand and eye coordination and creativity.
She notes the importance of water, oxygen, and nutrition for optimal learning. Some of the challenges to learning included in her text are stress, learning disorders, mis-education, drugs and hyperactivity.
Mental Health. We ask ourselves these questions to promote mental health.
What good can come from this? Being optimistic and seeing value in the seemingly hard experiences gives us positive growth and habits.
What can I learn from this? A mistake can be a great mistake if we learn from it and change our thoughts and actions.
We have journaling prompts that focus on goals, cause and effect, gratitude and self-awareness.
Growth mind set has really helped us control anger. Bubble Gum Brain by Julia Cook has been a helpful book for our entire family. The book shows the differences between a fixed mindset and a growth mindset. I was pleasantly surprised to find creativity in problem solving is a skill that helps me deal with frustration.
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