Movement & Mindfulness Curriculum
Building Fitness, Focus &
Self-Regulation Skills
www.move-with-me.com
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Leah Kalish, MA
leah@move-with-me.com
www.move-with-me.com
818-667-3689
Education and Experience
•NYU in 70’s and Pacific Oaks College 90’s
•Teaching & developing resources/curriculum since mid-90’s
Successful Curriculum and Resources
•Move With Me Action Adventures – Pizza Party and Scooter & Me
•Barefoot Books - Yoga Pretzels and Yoga Planet Decks
•Every Kid’s Yoga – Teaching Yoga to Children with Special Needs
•School Specialty and Yoga Ed – Pre-K through High School Curricula
•Imaginazium - Yoga Kit and Empowerment Pack for Kids
•Gaiam - Yoga Fitness Videos for Kids, ages 3 – 6 and 7 – 12
Dr. J.C. Pearce: Play is nature’s biological plan for learning.
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Mission
To inspire, educate, and empower teachers, parents, and
caregivers to increase the amount and quality of physical and
emotional education they offer their students and children by
providing an innovative and engaging variety of active play and
mindfulness activities that can easily integrate into any daily
school or home routine.
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Objectives
• Understand the vital importance of play/movement/ embodied
self-regulation for nurturing fitness, emotional stability, and
learning readiness.
• Be committed to modeling self-awareness /self-care.
• Be prepared to teach / practice Adventure Skills
to support well-being and build self-regulation.
• Be ready to implement the
Movement & Mindfulness Lesson Plans.
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EDUCATIONAL
PRINCIPLES
• Learning is an integrated experience that is processed both
kinesthetically in the body and cognitively in the brain.
• Play is a child’s work and offers a natural,
effective, and rewarding classroom.
• Movement is the doorway to learning; once it is open,
repetition of concepts, explored with engaged curiosity, is the
key to retention.
• Storytelling is one of the most powerful techniques we have
to communicate, teach, and motivate.
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EDUCATIONAL
PRINCIPLES
• Acquiring self-regulation and mindfulness skills
is crucial to developing the self-control and
socio-emotional intelligence needed for lifelong success.
• Secure relationships are essential for children to thrive
physically, emotionally, and cognitively.
• Optimal development /learning requires a
stress-appropriate environment.
• A healthy, happy, effective classroom
is interdependent & nurtures health of the whole.
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Pre-Activity
• Turn head to left.
– Notice how it feels.
– Notice range of peripheral vision.
• Turn head to right.
– Notice sensation and vision.
• Fold from hips into forward bend
– Notice sensation and range of motion, touch your
fingers lightly on your knees or shins to mark ROM
• Snap Test
– Notice ease or difficulty.
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• Adventure Skill # 1
• Adventure Skill # 5
• Adventure Skill # 9
• Adventure Skill # 12
*Ordered to coincide with Brain Gym®’s PACE
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Post-Activity
• Turn head to left.
– Notice how it feels.
– Notice range of peripheral vision.
• Turn head to right.
– Notice sensation and vision.
• Fold from hips into forward bend
– Notice sensation and range of motion, touch your
fingers lightly on your knees or shins to mark ROM
• Snap Test
– Notice ease or difficulty.
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Results
After those simple activities, most experience:
• Greater range of motion
• Greater ease with cognitive tasks
• Greater enjoyment, confidence, relaxation
Notice what’s true for you. Why?
• When you play more, you stress less.
• When you move more, you learn more!
Playful mind-body activities support an emotionally stable
and learning-able state.
Your “state” dictates what is possible for you and your
children.
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Adventure Skill #1
Drink Water
Drink water regularly to sustain
feeling well, thinking clearly and
being friendly.
Enhances:
• Electro-chemical activity in
Central Nervous System
• Processing speed
• Stress release
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Adventure Skill #5
Humming Breath*
Rub spots under collarbone with thumb and one finger
while holding other hand over navel and tracking eyes
horizontally. Deep breath and HUMMMMMMM to
calm and focus.
Stimulates:
• Flow of oxygen to the brain
• Hemispheric integration
• Binocular vision - eye teaming
• Reticular Activating System –filter sensory info
*Similar to Brain Buttons in Brain Gym®
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Humming Breath Chant
One hand on my belly, I let it rest
The other, I bring up to my chest
I find a pair of buttons beneath the shelf
And Huuuuuummmmmm
To calm myself
I move my eyes slowly
From the left to the right
Heart calm, mind clear
Body strong, eyes bright!
Humming Breath Video
http://vimeo.com/68339890
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Adventure Skill #9
Monkey Wisdom*
March in place, alternately touching
hands to opposite knees to
energize body and wake up brain.
Enhances:
• Crossing the visual/auditory/
kinesthetic/tactile midlines
• Hemispheric integration
• Binocular vision
• Binaural hearing
• Left right coordination
• Stability in the walking gait
*Cross Crawl in Brain Gym®
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Monkey Wisdom Chant
I am healthy
I play every day
I drink lots of water
I don’t float away
I rest when I’m tired
I breathe when I’m mad
I eat fruits & veggies
‘Cause they are rad
Red, orange, yellow, green
At every meal and in between! Monkey Wisdom Video
http://vimeo.com/68339892
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Adventure Skill #12
Deep Down Wisdom*
1. Cross your ankles and wrists.
Clasp hands and rest them at
your sternum.
2. Breathe and think of something
or someone you love.
Supports:
• Emotional centering
• Grounding
• Respiration
• Self-control and boundaries
*Hook ups in Brain Gym®
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Deep Down Wisdom Video
http://vimeo.com/68339891
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5 Ways to Build
Healthy Self-Regulation
• Manage Stressors
• Teach & Practice Embodied Self-Care Techniques –
so kids have actions to take to help themselves
• Move, Play Games, Do Yoga Poses – active fun is
natural self-regulator and teacher
• Movement Stories – build focus, coordination, selfcontrol & brain cells
• Model Mindfulness & Practice Mirroring – manage
your own mind-body state
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Manage Stress
• Stressors:
o Dehydration
o Poor nutrition
o Lack of exercise, play, movement
o Inability to self-soothe or regulate
o Developmentally inappropriate activities / expectations
o Your Stress
Stress blocks access to higher thinking / executive function.
o Children need to be well / in coherent state to do well.
o Teach them to notice the sensations of stress & self-care. 23
BE – DO - HAVE
• BE – your mind-body state
• DO – “how” you think / act as a result
• HAVE - your experience
According to brain /educational researchers, including Eric Jensen,
Carla Hannaford, and HeartMath, our mind-body state dictates the
quality of our choices and the intentions of our actions.
• When you are stressed, what kinds of foods do you choose?
• When you are tired or frustrated, how present or kind are you?
• When you are worried, how careful or caring can you be?
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Entrainment
• Quantum physics – everything is a vibration / wave
• The principle of entrainment - tendency for two oscillating bodies to
shift to vibrate in harmony
– Universal - appearing in music, chemistry, biology, medicine,
psychology, sociology, education
– You influence everyone around you – children, students, employees
– non-verbally
– Heart reads vibration – sends messages to your brain – you react
• Coherent Waves & Incoherent Waves
– Even, smooth, organized, regular = relaxed & able
– Uneven, static, chaotic, irregular = stressed & less able
.
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Being Mindful
• Sustain your own coherence.
• Maintain inner-awareness of thoughts, feelings,
sensations, AND outer awareness of environment,
others, activities.
• Cultivate presence in relationship.
• Observe without interpretation.
• Mirror instead of Manage
• You have a clear intention: support, kindness,
empowerment. Ex: Is your intention to control behavior
or support the development of self-control?
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Self-Regulation
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Mindfulness practices with the intention to sustain coherence
Reset button on your CNS –sympathetic to parasympathetic
Soothe, shift, calm, integrate or energize your mind-body state
Become more present, aware, reflective = executive function
Takes practice & tools
Imagery – MT / Rainbow/ Ocean
Slow down –
Ground/center –
Attend to your own Sensations
Rest back – Widening focus
Align with Intention
Breathe easily
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Model & Mirror
• You are the model & the music in the room. Self-regulation is
essential to maintaining your coherence = executive function
• Entrainment is the basis for naturally occurring social-emotional
learning and self-regulation, which happen in the BODY.
• When you sustain coherence, children magically learn to as well.
• Prioritize your WELL-BEING over your TO DO List. Well-being is in
the BODY.
• When you take time to help children grow their self-awareness and
practice self-care, they learn how to consciously manage their
emotions and impulses. Takes mirroring, practice, reflection.
• The ability to self-regulate increases empathy and resilience , and
improves behavior and academic achievement.
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Games
Inner Mountain – embody how to feel strong and stable by
grounding oneself.
•Stand like a soldier – tense, stiff, straight. Test for stability.
•Stand like a MT – test for stability. What the difference?
•When trying hard or tense – energy moves up. When relaxed or
“well-being” – energy moves down.
•Once the distinction is embodied, invite kids to practice dropping
into Mt quickly, solidly. Play upbeat music and have kids dance
around the space. When music stops, kids stand immediately in MT
(not freeze!). Test them and help kids who need coaching. Play
several rounds, and revisit regularly.
Inner Mountain Video
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https://vimeo.com/35411794
Games
Nature Kids – embody & express various aspects of
nature found in weather such as rain, wind, storms,
snow, sun, rainbows – as a way to move, play,
energize, and integrate body and mind.
Be a Rainbow – embody the colors and qualities of a
rainbow in order to connect with “coherence” = feeling
balanced, alert, clear, kind, caring, open, and creative.
(“Incoherence”= stressed, out of sorts, angry, sad, shut
down, scattered, tired, etc.)
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Rainbow Poem
Red – I’m strong
Rainbow Body Video
Orange – I’m happy
https://vimeo.com/33815681
Yellow – I know I can
How to make an origami rainbow
Green – I’m caring
http://www.youtube.com/watch?v=fz
Blue – I tell the truth F8jqik8FE
Indigo – I’m smart
Violet – Understanding of …. all my parts!
I’m a Rainbow
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Benefits of Play
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Promotes creative problem solving - apply to conflicts.
Facilitates better language skills and communication.
Improves memory and learning – apply thru-out the day.
Improves focus, attention and sustained concentration.
Improves impulse control & self-regulation
Improves balance & coordination = confidence
Regulates body weight = well-being
Calms, sooths and reduces self-reported anxiety
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• Adventure Skill # 1
• Adventure Skill # 5
• Adventure Skill # 9
• Adventure Skill #12
*Ordered to coincide with Brain Gym®’s PACE
#2 These foods provide vital nutrients and
antioxidants to every system of the body.
They also contain phyto-nutrients which help
lubricate the body and act as cleansing
agents.
When?
With every meal
At snack time
Instead of sugary or junk food
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# 3 Playing and exercising every day develops the amazing
powers of your body and brain. The more your move, the
stronger and smarter you grow. Be sure to play for at least an
hour and a half — that’s 90 minutes, every day!
Why?
1. Build strength, coordination, balance and fitness
2. Organize and connect both sides of the brain
3. Improve focus, concentration, and memory
4. Maintain a healthy body, heart, mind, and weight
5. Feel confi dent and alert
6. Develop self-awareness
7. Have fun with friends
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# 4 Belly Breathing calms your
body and soothes your mind.
Place one hand on your chest and the other on your belly.
As you breathe in your nose, feel your belly rise first and your
chest expand second. As you breathe out your nose, feel your
belly empty and then your chest soften. Repeat 4 – 5 times
slowly and smoothly
When?
Before a new activity to pause & focus
Anytime you want to relax or center yourself
When you feel upset, confused, or frustrated
To slow down for sleep
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# 6 With one thumb at eye level, the other hand relaxed at
your side, draw your thumb through the air, tracing a large 8
lying on its side. Follow your thumb with just your eyes as it
moves counter-clockwise for the first loop and then
clockwise for the second loop. Follow the sideways 8’s with
just your eyes several times to relax & strengthen eye
muscles so you can see, read & write more easily & clearly.
When?
You can’t focus
Your vision is blurry
Your eyes feel tired
You have a headache
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# 7 Let OH NO — AH YES! help you turn a frown upside
down; a disappointment into a bright idea!
When?
You hear bad or sad news
You are disappointed or discouraged
You feel down or defeated
You want to hold or hang your head
How?
Bring your hands to your forehead and with all four fingers of each hand
massage your forehead in gentle circles. Enjoy how good it feels and take
some deep breaths. Now that you’ve calmed your mind and relaxed your
body, the prefrontal cortex of your brain is ready to do what it is good at —
making smart plans, making healthy decisions and being a good friend.
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#8 Gently rub your ears. With your thumb on one side and
your first finger on the other, massage your ears from top to
bottom. The tingling warmth of this simple massage
promotes calm, relieves anxiety, and can heighten your
feelings of alertness. When your are calm and alert it is
much easier to listen and understand.
When?
You feel sluggish and tired
Your head feels heavy or thick
You are not able to listen well
You want to really tune in and pay attention
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# 10 Full Scanning Mode clears your mind, settles your body, and
deepens your breath to help you do your best creative thinking and
remembering.
When?
You are confused
You are solving a problem or a puzzle
You want to remember or be creative
How?
Place one hand on your belly button, place the other hand in the middle of
your chest, let your thumb and forefinger press lightly into the soft tissue
points beneath the collar bones, on either side of the sternum. As you
breathe slowly in and out, move just your eyes softly from right to left while
keeping your head still. This movement facilitates improved eye teaming
skills and cross-motor coordination, which supports you in feeling confident
and capable.
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#11 Full Sensing Mode tunes up your senses
so you can see, hear, and be more clearly
aware of what is around you.
When?
You wish to hear something clearly
You are alert but confused
You are curious
How?
Gently rub your ears. With your thumb on one side and your first finger on
the other, massage your ears from top to bottom. The tingling warmth of
this simple massage promotes calms, relieves anxiety, and can heighten
your senses and awareness. When you are calm and aware, it is much
easier to listen, see, and understand all that is around you.
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# 13 Sit on a padded floor or surface and lean back
onto both hands. Bend your knees half-way and lift
both feet, keeping them off the floor. Gently rock on
your seat/bottom from side to side, massaging one
gluteus muscle, then the other.
When?
You feel stormy and out of sorts
Your boat has been rocked and you feel upset
You feel overwhelmed or out of control
You want to focus and remember
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# 14 Cat Wisdom (aka: Cat-Dog Stretch) releases stress and
tension from the body, especially in your back, legs, shoulders,
and neck.
When?
You have been focusing
You have been sitting
You feel tight
You feel tired and irritable
How?
Start on hands and knees. Keeping your elbows straight and strong, breathe
in and arch your back like a happy cat and look up. Then, breathe out and
round your back like a scared cat and look toward your tummy. Move slowly
so both stretches feel good. Then, turn into a dog by curling your toes under
and pushing your hips up and legs straight. Let your head hang down as you
lengthen and relax your heels to the ground, releasing your calf muscles. 43
# 15 Fish Breath is a fun way to use deep breathing to
relax your brain and recharge your body.
When?
You need to blow off steam
You want to settle and center yourself
You feel tired or foggy and want to recharge
How?
Sitting up tall, take a deep breath in through your nose… then push it all
out through the mouth with bloop, bloop, bloop, bloop, bloop, bloop bloop,
blooooop. Then breathe in deeply through the nose again and on a
steady exhale go: bloop, bloop, bloop, bloop, bloop, bloop bloop,
blooooop.
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# 16 Ocean Wisdom helps you find calm even if you’re feeling
fearful or anxious. When you need courage to come out of your
shell and explore the unknown, Ocean Wisdom will bolster your
confidence.
When?
You feel afraid
You feel worried
You don’t know what will happen
How?
Place one hand on your belly button, place the other hand in the middle of
your chest, let your thumb and forefinger press lightly into the soft tissue
points beneath the collar bones, on either side of the sternum. As you
breathe slowly in and out, move just your eyes softly from right to left while
keeping your head still. This movement facilitates improved eye teaming
skills and cross-motor coordination, which supports you in feeling
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confident and capable.
TIME TO PLAY MORE, STRESS LESS
ADVENTURE SKILLS
Drop Off
Water
Breathe /Humming Breath / Ocean Wisdom
Deep Down Wisdom
Oh No, Ah Yes
Transition to Circle
Monkey Wisdom
Infinity 8’s
Deep Down Wisdom / Breathe / Humming Breath / Ocean
Wisdom
Transition to Active Time
Monkey Wisdom / Elephant Wisdom
Fish Breath
Transition to Clean-up
Breathe /Humming Breath/Ocean Wisdom
Elephant Wisdom
Water
Transition to Quiet Time
Water
Breathe / Humming Breath / Ocean Wisdom
Deep Down Wisdom
Academic/Detail Work
Monkey Wisdom
Infinity 8’s
Rock the Boat
Conflict
Rock the Boat
Breathe / Humming Breath/Ocean Wisdom
Deep Down Wisdom
Emotionally Triggered
Water
Breathe /Humming Breath/Ocean Wisdom
Deep Down Wisdom / Oh No, Ah Yes
Confusion
Monkey Wisdom
Elephant Wisdom
Infinity 8’s
Fish Breath / Ocean Wisdom
Triune Brain
• Brain Stem: Reptilian- reflex, instinct, survive - FOCUS
• Mid-Brain: Limbic- emotions, memory- ORGANIZATION
• Neo-Cortex: Thinking- executive - COMMUNICATION
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