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Go and Shine! Part 1: Nine Strategies for Cultivating a Positive Mindset

4: Be Open to the Adventure glass of water or a mug of your favorite tea nearby. Are you
Do you set an alarm to wake up each day? Dr. Arau comfortable?
points out that “alarm clock” has the word alarm in it. Be- Pay attention to your breathing. Is it shallow or relaxed
ware! Danger ahead! Perhaps the sound itself is alarming, and deep? Are you breathing through your nose only or
but a shift in perspective can help you consider your alarm nose and mouth? Research shows breathing in and out
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simply another opportunity. It is the promise of a new through your nose can positively impact several compo-
day! nents of physical and emotional well-being, including
You never know when an opportunity will arise and stress and energy levels.
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where it will lead. If it were not for the pandemic, it is likely Let’s try Dr. Arau’s Focus Breath. I like to close my eyes
I would have overlooked this mindfulness class. Or perhaps when I am meditating. It helps me to focus on each breath.
the course would not have even been offered. Inhale and exhale slowly for four counts each through your
It makes me think of the Choose Your Own Adventure chil- nose. Do this three to four times. I even use this breath dur-
dren’s book series by Edward Packard in which the reader ing intense exercise. “This breath focuses your mind and
gets to make choices along the way, which ultimately im- helps get you into the zone.”
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pact the plot and end result. I had never envisioned writing As you begin to pay attention to your breath, what is go-
an article; I was simply sharing strategies as part of an as- ing on with your mind? Is it racing with all of the things you
signment for class. What an unexpected adventure this has have to do, or has it quieted down? Your mind will wander;
been! What adventures and opportunities await you? that is its nature. Mindfulness is a practice. The impor-
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tant thing is once you realize your mind has wandered, you
are already on the right track of returning to the present
5: Look to Nature moment. Practicing meditation, one component of mind-
As I am writing, the birds are chirping. Their singing fulness, helps to teach the brain how to turn one’s attention
brings me joy and calm and acts as a reminder to pause back to the breath when the mind goes astray.
and breathe. Even a short glimpse of nature, no matter the
season, can create a sense of peace and well-being for me.
The fragrance after a spring rain, the warmth of the sun 7: Visualize
on my skin, the wind tickling my cheek, a gentle snowfall Take a moment to visualize your teaching space, with
creating beauty and silence. Consider ways in which you and without students. Is it a place you and your students
can connect with nature. love to be, one filled with joy, laughter, and magical musical
moments, or does it feel stressful and chaotic? If your teach-
ing environment conjures stress, consider making changes
6: Welcome the Quiet so that the space makes you and your students smile.
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Creativity happens in stillness. When your mind is qui-
et, it creates space for inspiration and problem solving. I ex-
perience stillness on an autumn morning as my feet crunch 8: Smile
through the beautiful gold and red leaves, or on a winter In a TED talk called “The Hidden Power of Smiling,”
day as I am invigorated by the cold air while brushing Ron Gutman shares research results about the impact of a
snow from my windshield. Zen Master Thich Nhat Hanh smile. Children smile as many as 400 times per day, where-
suggests using a red traffic light as a “bell of mindfulness, as the majority of adults smile less than twenty times a
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reminding us to return to the present moment.” Rather day. When you are around children, you likely smile more
than experiencing frustration at a red light, I now use it as a because, according to a study in Sweden, it is difficult to
reminder to pause and return to my breath. Where can you frown when looking at someone who is smiling. Even Dar-
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invite in the stillness? win found that smiling makes us feel better. There are
Let’s explore this now. Find a quiet place where you can many physical health benefits to smiling including lower
sit, stand, or lie down as you read this. In through the nose, blood pressure, decreased stress levels, and increased “feel
a big release through the mouth. Perhaps you have a cool good hormones.”

ChorTeach Volume 15 • Issue 3 18 Spring 2023