The Mind–Body Connection for Educators – Intentional Movement for Wellness

About the Author xv Foreword xvii Acknowledgments xix One My Path to Educator Wellness 1 My Mental Health Journey 4 The Birth of Wellness for Educators 8 COVID-Influenced Expansion 11 SWIM 13 How to Use This Book 16 Two The Intersection of Mental Health, Wellbeing, and Learning 19 Defining Trauma 22 The ACEs Study 25 Polyvagal Theory 29 Window of Tolerance 32 The Brain and Learning 34 Healing Trauma and Prolonged Stress 37 Additional Resources 39 Trainings 39 Books 39 Three Elephant in the (Class)room: School-and Systemic-Level Issues 41 Policy Settings of Educational Systems 48 Material Conditions 48 Quality Standards 49 Distribution and Allocation 49 Career Structure 50 Quality of the Working Environment 51 Multiple Roles 51 Physical Environment and Student Behavior 51 Pressure from Evaluation 52 Systemic Issues 52 Gun Violence 52 Racism 55 Gender Discrimination 56 Four Mind-Body Practices: What the Research Says 61 Research on Yoga 64 Research on Breathwork 65 Research on Meditation 66 Research on Mindfulness 67 Research on Qigong 67 Research on Yin Yoga 68 Preparation for the Practices 69 Five Yoga 75 Key Concepts 77 Eight Limbs 77 Yamas 78 Niyamas 79 Asana 80 Contents ix Pranayama 80 Pratyahara 81 Dharana 81 Dhyana 81 Samadhi 81 Chakras 81 First Chakra: Root 82 Second Chakra: Sacral 82 Third Chakra: Solar Plexus 83 Fourth Chakra: Heart 83 Fifth Chakra: Throat 83 Sixth Chakra: Third Eye 83 Seventh Chakra: Crown 83 Practices 84 Sun Salutation 85 Mountain 86 Upward Salute 88 Standing Forward Bend 89 High Lunge 90 Plank 92 Chaturanga 93 Cobra 94 Downward Dog 95 High Lunge 97 Standing Forward Bend 98 Upward Salute 99 Mountain 100 The Warriors 101 Warrior I 102 Warrior II 103 Warrior III 104 Balance Postures 105 Eagle 106 Tree 107 Restorative Postures 108 Legs Up the Wall 109 Supported Child 110 Heart Opening 112 Yoga Nidra 113 Prepare for Practice 115 Choose Your Sankalpa 116 Rotate Consciousness 116 Be Aware of Your Breath 120 Feel and Sense Opposites 120 Visualize 120 Revisit Your Sankalpa 122 End Your Practice 122 Additional Resources 123 Books 123 Websites/Social Media 124 Six Breathwork 125 Key Concepts 127 Practices 128 Three-Part Breath 130 Surya Bhedana 132 Chandra Bhedana 134 Nadi Shodhana 135 Ujjayi 137 Bhramari 138 Sitkari or Sitali 140 Lion's Breath 142 Breath of Joy 144 Additional Resources 145 Books 145 Seven Meditation 147 Key Concepts and Practices 149 Mantra Meditation 151 Chakra Meditation 152 Deep Breathing Chakra Meditation 152 Loving-Kindness Meditation 154 Self-Compassion Meditation 156 Calm-Hearted Self-Compassion Meditation 156 Walking Meditation 157 Zen Meditation 158 Zazen 158 Additional Resources 160 Books 160 Websites and Apps 160 Eight Mindfulness 161 Key Concepts 163 The Four Foundations of Mindfulness 163 Nine Attitudes of Mindfulness 167 Practices 167 Vipassana Meditation 169 Body Scan 170 Gratitude List 173 Tracking 174 Additional Resources 175 Books 175 Websites and Apps 177 Nine Qigong 179 Key Concepts 181 Three Treasures 182 Yin-Yang Theory 184 Five Elements 185 Practices 187 Qigong Shaking 188 Sinking Qi Standing Meditation 190 Lift Hands - Harmonizing Qi 191 Balancing Yin and Yang Sitting Meditation 193 Five Element Qigong to Balance the Organs 195 Additional Resources 200 Books 200 Websites 200 Ten Yin Yoga 201 Key Concepts 204 Three Tattvas 204 Come to Your Edge 204 Practice Stillness 206 Hold for Extended Time 207 Meridians 208 Liver and Gall Bladder Meridians 208 Heart and Small Intestine Meridians 209 Spleen and Stomach Meridians 210 Lung and Large Intestine Meridians 210 Kidney and Urinary Bladder Meridians 211 Practices 212 Butterfly 214 Frog 216 Dragon 218 Caterpillar 219 Spinal Twist 221 Final Relaxation 223 Additional Resources 224 Books 224 Websites 224 Eleven Beyond the Band-Aids 225 References 233 Index 245

Kathryn Kennedy, PhD, is founder and executive director of Wellness for Educators, a nonprofit invested in supporting educators with trauma- and equity-informed somatic practices for well-being. She also serves as founder and principal consultant of Consult4Ed Group, an education consulting firm. She has been cultivating these two primary passions for over twenty years.