Improving Focus Naturally
By Angie Swearingian
In my early years as a primary school teacher, I struggled to help my students who had attention, hyperactivity, and anxiety issues. Simply taking movement breaks wasn’t enough for some students to self-regulate. When I integrated yoga into the curriculum, I observed how much the students benefited from a systematic approach to engage all of their senses through the poses, breathing exercises, mindful meditation, and relaxation techniques. While practicing yoga poses, the students must be fully aware of their body’s alignment & muscular engagement, breath, and gaze as they moved in and out of different postures. Instead of wasting time redirecting students' behavior and attention, the children were more focused and engaged because yoga was incorporated into our lessons. And as a bonus, no equipment, and little space is needed for quick yoga & mindfulness break. For best results, we practiced our routines regularly. Here are a few tips for improving focus from my classroom files.
Be the Observer
Mindful Meditation can be as simple as pretending you’re watching a movie about yourself. Sit up tall or lay down and gently close your eyes if it’s comfortable. Observe your body, your thoughts, your breath, and try not to attach or to change any of them. Check-in and notice how you feel. Start with one minute and gradually add another. Can also listen to a pre-recorded guided meditation.
Counting Down
Counting backward takes concentration so practice this technique daily to increase attention and to down-regulate the nervous system. To challenge your focus, start with a higher number.
Count back from 12 to 1 as you take long, smooth breaths. A breath is considered an inhale and an exhale. Inhale as you say 12 to yourself, exhale as you say 12. Inhale as you say 11, exhale as you say
11 and so on. If you get to one or you forget where you were, start over at 12. Don’t give yourself a hard time, just keep starting over each time you get distracted.
Balance Poses
Balancing requires a level of focus & concentration that takes your mind off whatever you were previously thinking or doing. In a balance pose, you will fall and get hurt if you are not mindful of each moment. It also builds confidence and resiliency, which will help in avoiding distractions. Try Tree Pose, or Warrior III (Standing Superman).
Self-Care
Get adequate sleep, nutrition, and hydration. Find movement that you enjoy to release pent up energy and allow your mind to be sharp again, such as jumping jacks, jump roping, running, athletic yoga, speed walking, skipping, dancing, etc.
Try diffusing peppermint and orange essential oils in your diffuser. Peppermint stimulates the senses and makes us more alert and orange is stimulating and uplifting. A great combination to use whenever you need to improve your focus, such as first thing in the morning, after lunch, or before a test, presentation, or game.
Angie Swearingian, the owner of Yoga Learning Adventures, is on a mission to empower kids with strategies for self-regulation. Angie is a veteran school teacher and registered yoga instructor for children and adults. She has been teaching yoga and mindfulness to children in the Peoria community for 7 years. In 2017, she began training educators to use yoga & mindfulness techniques in the classroom setting and recently, she expanded her offerings to families, parents, and those suffering from anxiety, chronic stress, trauma, etc. This summer, Angie will be leading Peoria’s first 95-Hour Children’s Yoga Teacher Training Program.
Get more tips for mindful living by following us on Facebook www.facebook.com/yogalearningadventures. Learn more about upcoming Family Yoga Classes, Mindful Parenting Workshops, Kids Yoga Classes & Camps, Children’s Yoga Teacher Trainings, and more by visiting www.yogalearningadventures.com.
