'Practice the Pause"is a famous life quote used by Lori Deschene, “the founder of an
online community that enables participants to share their experiences and insights to
help themselves and others”. Practice the Pause means that you learn to take a
break. You invest in learning to stop moving, slow brain processes, and cease physical
activity. One's first reaction might be to think that pausing is easy to do. However, for
some of us, it can be challenging. The constant need to do can leave you feeling tired,
restless, and overwhelmed. With this in mind, it is so vital that we take time for
ourselves. These intentional pauses can help to rejuvenate us and lead to greater
productivity on the other side of rest.
For the past year, Andrea Burrell has shared tips with educators to help them create
space in their daily lives to enhance their wellness. Andrea is a passionate and driven
educator of 20 years. She is currently a Special Education Instructional Specialist with
Prince George’s County Public Schools. In addition to being a Nationally Board Certified
Teacher, Andrea holds certifications in special education and school administration. She
is also a certified Social-Emotional Learning Facilitator and yoga instructor who is
passionate about the well-being of others.
I had the opportunity to sit down with her to discuss the tips she shared most regularly
with others. These tips are designed to create a space for you to pause, and they may
support you in Intentionally Creating Space to Enhance Your Wellness. Andrea
believes educators must take care of ourselves so that we show up in a way that best
serves us, our families, our students, and our communities.
As you engage with these five practical tips for incorporating wellness and self-care, we
invite you to keep track of your thinking by jotting your reflections and experiences in a
journal. Journaling can be a powerful self-reflection tool.
Tip #1 - Practice Deep Breathing
Why should we pause to breathe deeply?
There are many ways to practice deep breathing. One quick Google search on this topic
will reveal breathing techniques. Below is one way to practice deep breathing:
● Begin by sitting or standing with your elbows slightly back. This posture allows
your chest to expand more fully.
● Inhale deeply through your nose. (notice as your chest rises)
● Hold your breath as you count to 5 (if a count of 5 is too long, begin with counting
to 3).
● Release the air via a nice slow, deep exhale, through your nose, until you feel
your inhaled air has been released.
● Do this three more times. If it feels safe, try closing your eyes or lowering your
eyes (by lowering your gaze)
Journal
After your last rotation, grab your journal and jot down any thoughts, sensations, or
emotions that you experienced during this exercise. Keep in mind that all thoughts,
sensations, and emotions are welcomed.
#2 - Practice Gratitude
This tip is one of my favorites, and I practice it often. I'm working on becoming more
consistent with this one because it is so powerful. For some of us, life has been
challenging, especially as of late. It can be so easy to focus on what isn't going well and
forget to acknowledge those things going well. This is where practicing gratitude comes
in. Google's English Dictionary defines gratitude as the quality of being thankful,
readiness to show appreciation for, and to return kindness. For me, gratitude is pausing
to appreciate and acknowledge the good. Gratitude has been scientifically proven to
improve physical and emotional health.
Below are a few suggestions on how you might intentionally practice gratitude:
● Designate a special journal, notepad, or app to record those things for which you
are grateful;
● Set times throughout the day to acknowledge something for which you're
grateful. Maybe you do this first thing in the morning, midday, or before going to
bed;
● Create a Grateful Container - grab a jar or bowl, jot down things you're grateful
for on sticky notes, and add them to the jar. At the end of the week, month or
year, take them out and reflect on all the good things that happened over time;
● Give out compliments;
● Acknowledge and thank the people who do things for you. No matter how big or
small, acknowledging others for those things they do for you is another way to
practice gratitude intentionally.
Journal
Let's practice!
Grab your journal and a timer. Set the timer for 3 minutes. During these 3 minutes, use
this time to acknowledge something or someone for which you're grateful. Then, try to
keep writing for the entire 3 minutes.
#3 - Use Positive Affirmations
Words Have Meaning. Words Are Powerful. What We Say Matters. A few years ago,
I heard Pastor T. D. Jakes preach during a New Year's service. I recall this sermon so
vividly because it was the same day my mother told me she had been diagnosed with
Breast Cancer. Words Have Meaning. Words Are Powerful. What We Say Matters.
During this service, Pastor TD Jakes invited everyone to identify a song we would hold
dear to for the remainder of that year. In other words, he was challenging us to identify
words that would carry us through that year. For me, my song, Great, is Thy
Faithfulness. I knew that I would have to hold tight to God's faithfulness to stay strong
for my mother.
So, Tip Number 3 is all about the power of words. Maybe it's a song; perhaps it's a book
title; maybe it's scripture. So, what words will you select to encourage you, inspire you,
motivate and comfort you this year?
Positive affirmations can be defined as phrases or mantras that you repeat to yourself,
which describe a specific outcome or who you want to be. The article, List of 25
Affirmations and Positive Statements to Be Inspired shares great tips for creating
affirmations. I also enjoyed reading the article, 3 Ways Positive Affirmations Boost Your
Work Life. This article shares ways to Affirm Yourself, Affirm Your Job, and Affirm the
people around you. Check out these articles and then jot down your affirmations.
Remember, affirmations are phrases or mantras that you often repeat and describe a
specific outcome or who you want to be. Some of my favorite affirmations include:
● I enjoy learning new things.
● All things are working out for me.
● Great is Thy Faithfulness.
● No good thing is being withheld from me.
● I welcome golden opportunities and sparkling surprises into my life.
Journal
Take a few moments to jot down 1 or 2 affirmations that really matter to you. Then,
remember to repeat them often.
#4 - Create A Booster Book
Challenging days will come - they are a part of life. When they come, it is crucial that
you not only allow yourself to feel exactly how you feel or permit yourself to feel how
you feel but to do so in a way that is free of self-judgment and beating yourself up. It is
also important that you have a few tried and true tactics, resources, and mood busters,
handy that will help you weather the storm.
Maybe it's a song, a poem, a photo, a dance, an exercise, a photograph, a friend or
family member you call, a show or movie you watch, or maybe you reread your journal,
light a candle, or incense - there are endless possibilities. But what is essential is that
you begin to create your Booster Box now! So that you will be prepared when the
challenging times arrive.
Journal
Make a list of things that inspire you, give you hope, lift your mood, and help to redirect
your energy. Then do these things as much as possible.
Remember, the most important relationship you have is the one you have with yourself.
So take care of yourself and do so intentionally and unapologetically.
Be Well,
Andrea Burrell
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