By Josh Way
“Good Morning! We’re down two substitutes, parents of both boys from yesterday’s fight are waiting for you in the hallway, and your 8:30am formal observation is all set go.” These are often the first words school administrators hear as they walk in the door each morning. It seems like a rough way to start your day, but in reality most days begin much earlier, in the dark of the morning as our minds begin preparing for the work for the day and the tough conversations that lie ahead.
The work of school administrators is inherently complex, demands hyper focus, and occurs at a break-neck speed. This reality has been proven to affect long-term job performance, lead to burnout and other health issues. Self-care for school leaders is becoming more and more important to help leaders confront theses challenges, and mindfulness has emerged as a centerpiece to this movement.
In fact, a wide range of research has shown mindfulness practices can positively impact mental and physical health, as well as cultivate a more sustainable work-life balance. There is a wide range of mindfulness practices available for leaders, however one of most effective ways to bring about sustainable change is having a consistent daily meditation practice. Engaging in a simple morning meditation, as short at 10 minutes first thing in the morning, can bring about a refreshing sense of stillness. This practice acts as a hypothetical “foot in the door” of our day by allowing the body’s natural state of stillness and clarity to enter the chaotic space of our lives.
Here’s a simple meditation practice that can help cultivate mindfulness and help leaders begin each day with stillness.
Sit upright, crossed-legged on the floor or in a chair. Hands resting gently on the lap.
Eyes slightly open or closed, gently casting down 3-6ft in front.
Dedicate the practice: Take a moment to express gratitude towards something or someone (like health or family) and dedicate the upcoming practice to something or someone. For example “I’m grateful to be able bodied and healthy. I dedicate this practice to all students in my school.”
Place awareness on the breath as it gently flows in and out through the nose. Feel the sensation of breathing.
Sit and breathe.
As thoughts arise, notice them as “thoughts” and gently let them go. Resist suppressing them, just notice thoughts as naturally arriving “right on time,” then let them go.
Sit and breathe.
After 10 minutes bring your awareness back to the room.
That’s all. Simple, but not easy. Nothing special…everything special. For beginners, I recommend starting with one week of consistent practice and follow each sitting with a quick reflection. Write down what you experienced while sitting. Was your mind on rapid fire? Did it keep coming back to one thing you were pre-occupied with? Were you unusually calm and peaceful? All these dynamics and many more are totally natural. The goal is to acknowledge whatever arises without judgment.
Josh Way, is currently a middle school principal in San Marcos, CA. When not on campus, Josh is writing, speaking, and leading wellness retreats for school leaders. To contact Josh, email gageway@yahoo.com.