Cultivating Mindfulness Part 2: Resources
July 22, 2024

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Elizabeth Heller’s mission is to empower children and teens to self-manage emotional and physical wellness with the evidence-based tools of breathwork, body movement, and journaling. Elizabeth recently shared resources for using mindfulness in our families and with our children.


You have shared a lot about mindfulness, movement, and journaling. What resources can you recommend?


First, you are your greatest resource. You know more than you think you do! Using tools to connect with your inner knowledge is the most important resource. You can do this with a simple practice of pausing to notice any body sensation or feeling, without judgment and taking three to five breaths. Even one breath makes a difference.


Noticing is really about listening and paying attention. Researchers (and anyone who uses it) know that social media is a practice of distraction and disconnection. I believe children need to find their inner creativity and imagination long before they are bombarded with images of other people’s ideas and truths. We can learn to count, know colors, and learn the seasons and the alphabet without screen time. 


I suggest trying different family activities like:


  • exploring the library by making a ‘treasure hunt’ for information on whales, or basketball, or the moon
  • teaching kids to read paper maps and then drive places without the GPS (the destination could be a place for a picnic, mini-golf, or a museum)
  • walking outside often and inside when the weather is uncooperative
  • breathing together before a meal or on the way to school
  • doing a one-word check-in before transitions or after to notice and share what you are feeling in the moment, 
  • and, of course, reading with your kids or as a family.


It’s really about mindful attention, connection, and limiting distractions in order to enhance the connection to the self, others, and the world.


Having a journaling practice also helps, so using the Kids Super Journal or Teen Super Journal is an effective and fun way for kids and caregivers to practice mindfulness in minutes a day in their own creative way. Any guide that encourages self-exploration with pen and paper is a great way to explore who we are day-to-day because we are always changing.


Tell us more about the Super Journals.

 

The Kids Super Journal and Teen Super Journal are 70-day activity books that empower kids and teens to self-manage their emotional and physical wellness with the evidence-based tools of breathing, moving, and journaling. Each of the seven chapters has a “Mindfulness Menu” with fun and simple breath practices and body shapes for that chapter. Each chapter has 10 journal days based on a theme like Building Strength, Feelings Are Like the Weather, Love, and Gratitude.


Each journal day includes a breath and movement option, a feelings report and body sensation check-in, a fun journal prompt, and a positive activity. The journals are designed to help kids and teens create a mindfulness habit in just a few minutes a day. And with tools kids can use immediately and for a lifetime.

 

Breathing, moving, and journaling require no special training or equipment and are effective right out of the box. Kids and teens can use the books on their own with no special training or adult help necessary. That makes them a wonderful tool for home use and use in schools and mental health organizations and they are being used more and more in all those settings.

 

I have heard from dozens of adults who have used the Kids Super Journal for themselves and love it. Men and women. And the most common thing they say when they read about the tools in the Super Journals is ‘Oh, is this mindfulness? I can do this.’ The format works for anyone! Simplicity and consistency are key to creating a wellness habit. The Super Journals help kids and teens (and adults) do that.


Also, it’s important to remember that the key to mindful journaling is to simply write down whatever you notice at that moment. Spelling, grammar, punctuation, and pretty prose do not matter. You don’t even have to answer the prompt if you want to write or draw about something else. There is no right or wrong way to journal and there should also be no pressure to share. Journaling can only be effective if we feel free to express ourselves without anyone else reading or seeing what we journaled.


Are there ways families can have this kind of experience together?


In addition to breathing together and physical activity together, creating a journal jar as a family is also a great practice and as an option for kids to choose on their own.

 

To create a journal jar, find a big glass jar or jug. As a family, everyone writes down journal questions on slips of paper. It helps to choose a theme and include questions about feelings. Then put the papers in the jar.


Every day at a designated time (like before or after dinner) have kids take turns choosing a question from the jar. Put a timer on for five minutes and everyone (including adults) can journal their response. Drawing counts as journaling so small children can also participate.


Keep the Journal Jar in an accessible place along with markers and paper so kids and teens can use it whenever they want to. You can also read a question aloud and share your thoughts together as a family.

 

Can you give some examples of how people have implemented these practices?


Older students have shared that they wished they could have learned about mindfulness when they were younger because they thought that would have really helped them have a better high school experience.


I’ve also had some teachers decide to use the Super Journals for themselves. One music teacher said, “It was luxurious to spend those five minutes or so every morning with myself on those pages.”


It’s important to remember that curiosity is everything. If we start with curiosity we can say to our child, “I notice you are running in circles. I’m curious.” Start there. Then the next step is to teach our child to be curious. With this, there is a place to find a response versus a reaction and most importantly learn something in the moment by staying in connection.


We will always be in connection with other humans, so modeling is so important. We are teaching kids how to be connected and participate in the world and how to help other people do the same. This way we are setting up children to have cohesive relationships, which is the foundation of a healthy, joyful life. With breathing, moving, and journaling we are giving kids tools to self-manage their lives – their emotional lives, their physical lives, their social lives – and explore them. 


What is so beautiful about humans is who we are inside. That is our uniqueness. The more we understand who that is and how to express it, the more we grow. That is what is beautiful, fun, and interesting as we move through the journey of living!


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Child using color-coded word cards to explore pronouns in a Montessori language activity.
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When children begin working with pronouns in Montessori, they are not learning something entirely new. Instead, they are bringing to consciousness language they already use every day. Pronoun work builds slowly and intentionally. It is not about mastering grammar rules, but about understanding how language functions and how meaning is carried when words stand in for one another. Beginning With Experience, Not Explanation Montessori pronoun work begins with movement and spoken language, not written grammar. We start with little oral games to highlight how a pronoun functions, sometimes eliminating the pronoun (“Josie and John and Jack and Josiah are walking around the table.”) and other times emphasizing the pronoun (“They are walking around the table.”). The children love acting out the phrases, sometimes chanting, moving, watching one another, and laughing. Through these physical experiences, they begin to notice that we don’t always use names when we speak. Certain words take the place of a noun, and the meaning is still clear. At this stage, we don’t offer the term pronoun because we want children to simply experience its function. From Movement to Sentences Once children are ready for more structured language work, we introduce them to the Pronoun Grammar Box so they can build and rebuild sentences using color-coded cards for each part of speech. From one sentence to the next, only a few words change as nouns get replaced by pronouns. By comparing sentences, children discover that although the word changes, the sentence still makes sense. This comparison is essential. Rather than being told what a pronoun is, children see what it does. We then invite children to add grammar symbols to the sentence (noun, article, adjective, verb, preposition, adverb) until we finally draw attention to the remaining word: “This word is used in place of a noun.” Only then do we introduce the pronoun symbol: a purple isosceles triangle, the height of the noun symbol. Montessori Lore: The Pronoun’s Story There’s a beloved story about the pronoun symbol. Long ago, the pronoun was shorter and a different color. Wanting to be as important as the noun, it stretched itself taller and taller to reach the same height. As it stretched, its base became smaller and it turned purple from the effort of standing in the noun’s place. It’s a poetic reminder of what children discover through their work: a pronoun depends on the noun, borrowing its meaning while standing in for it. Why Pronouns Come Later Pronouns are more abstract than other parts of speech. To understand a pronoun, children must already have a strong, concrete understanding of the noun. For this reason, pronouns (along with interjections) are typically introduced later than other grammar symbols, often in the elementary years. Even then, one lesson is not enough. In Montessori, the real learning happens after the presentation, when we step back and children work independently with the material. The guide’s role is to show how to use the material, not to explain grammar in detail. Understanding emerges through repeated use. Deepening Understanding Through Play and Exploration As children grow more confident, the work expands to include: Transposition games, where pronouns are removed or replaced to explore how meaning changes. Command cards, which physically isolate pronouns through action. Personal pronoun charts, introducing first, second, and third person (singular and plural) through storytelling. The Verb Family, where children explore the close relationship between the verb, adverb, and pronoun. Children discover that pronouns often work closely with verbs, helping to carry action and meaning through a sentence. Subtleties Come Later At first, Montessori avoids getting caught in fine distinctions. Over time, children may explore nuances such as the difference between possessive pronouns (the book is mine) and possessive adjectives (my book). These discussions often happen later, sometimes with the support of grammar references, once children have a solid foundation. Language Revealed, Not Taught Through this carefully layered progression of movement, sentence work, symbols, and exploration, children develop a deep understanding of how words function differently in sentences. Montessori grammar invites children to discover how language works at their own pace through hands-on exploration. We don’t rush this process. So by the time children are ready to name the pronoun, it’s not a new idea. It’s something they already know. We invite you to visit our classrooms in Delran, New Jersey to see firsthand the children’s joy of learning!