Identif
Table of Contents
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
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
