Mind-Body Connection for Educators

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.

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