Inner Explorer is an organization dedicated to foster lifelong
wellbeing for children, families and communities through mindfulness
programming. The Inner Explorer “Just Press Play” program is easy to
implement and requires no previous experience or training. The practices
are audio-guided by narrators with diverse ethnic backgrounds and are
stage appropriate for four different age groups, from Pre-K through 12th
grade. Each program has 180 practices, plus 1-2 minute transition and
sound practices for each age-group that teachers can use throughout the
day. The Early Learning, Elementary and Middle School programs are also available
in Spanish.
Practices are 5 minutes in length for Pre-K through 1st grade, and 10
minutes in length (including 2 minutes for journaling) for Elementary,
Middle, and High School. The Inner Explorer Family app allows account
holders to login and practice 365 days a year.
Inner Explorer has been the subject of several research studies, meta
analyses, published scientific papers, book chapters, policy papers and is
the only mindfulness program that is CASEL approved and Brain Futures
Recommended. Inner Explorer’s model is based on the world-renowned
Mindfulness-Based Stress Reduction (MBSR) protocol with 40 years of
research and nearly 6,000 published scientific papers showing it prevents
stress and anxiety while promoting mental health and cognitive flexibility.
Mindfulness (or mindful awareness) is the practice of paying attention to the present moment. Mindful awareness - when practiced regularly - helps children avoid distraction and unhealthy mental habits, while allowing them to improve their focus, regulate their emotions, and engage more effectively with classmates and teachers. Very few of us really pay attention to any activity as it’s happening. When we do, an entirely new world opens up to us. The more we tune into the present moment, the more fully we can live our lives. We learn to slow down the chattering mind and notice our senses, thoughts and emotions without judging them as right or wrong. We become familiar with the beauty, wisdom, passion and compassion that exist in all of us.
Research has shown that in order to experience the many benefits mindfulness has to offer (including self awareness, self control, resilience, compassion, academic success and a heightened sense of wellbeing), daily practice is necessary. A 10-minute practice - simply sitting with eyes closed and focusing inward - lays the foundation for one to be mindful throughout the rest of the day. It helps to create a healthy habit of mindfulness like brushing your teeth or wearing your seatbelt. Over time, commitment to this practice becomes less challenging as it becomes an integral part of your day. When teachers and families commit to using the Inner Explorer™ programs on a daily basis for 30 days, they are more likely to stay with the program on a continuing basis and report significant, positive changes for themselves and their children.
As students learn to regulate their attention, emotions and behaviors, they
perform better in school, experience fewer discipline problems, and
develop resilience to counteract the negative effects of stress and anxiety.
When teachers practice with their students, they report a 43% decrease in
their stress levels that helps them reconnect with their love of teaching.
Parents and caregivers can expect similar results with their own stress
level.
Children who participate in this type of mindfulness training demonstrate
improved focus, increased creativity, higher grades and test scores, , less
stress and consistent positive behaviors. Bolstering these self-regulation
skills through mindful awareness training is a better predictor of academic
success than IQ!
The bottom line is that mindful students improve their grades, rate
themselves as happier, and get along better with peers, teachers and
family members. Discipline issues go down while performance and a
sense of community go up.
Yes, there are more than 40 years of research with thousands of scientific studies documenting improvements in physical and mental health, academic outcomes, and life outcomes as a result of practicing mindful awareness.
Daily mindfulness practice fosters ‘Readiness to Learn”. When students are in a classroom, their bodies may be at their desks, but their minds are often elsewhere. They may be thinking about friends, video games or something they are worried about. When their minds are occupied in this way, they are not ready to learn. Focussing on breath, sound or their bodies brings students into the present moment and in so doing they become able to learn. In essence, mindfulness teaches students to pay attention, an absolute necessity if one wants to learn. So much so that ‘readiness to learn’ is a stronger predictor of academic success than IQ.
The practice of mindfulness has gained much popularity, especially in
recent years, as its application proved valuable in fields ranging from the
medical community to education and the military. This mainstream
popularity has fueled even more research into mindfulness practices.
Scientific research supports and documents the benefits of mindfulness to
improve health and well-being, and to strengthen the brain’s capacity. Brain
science tells us that the brain actually has a ‘plastic’ quality called
neuroplasticity that allows the brain matter to change under certain
conditions. reviously we thought the brain was fixed, by a certain age, but
now know that, with mindfulness practice, the areas of the brain that that
regulate learning, memory, compassion andempathy are strengthened..
The part of the brain that produces stress hormones shrinks with the
regular practice of mindfulness. Our bodies were designed to respond to
stressful situations in our lives with either fight or flight, or what is typically
called the “fight or flight” response. When we are in ‘fight or flight’ our
muscles tense, our breathing and heart rate increases as our blood
pressure rises. While this worked very well when we were hunters and
gatherers, activation of the ‘fight or flight’ response on a daily basis, often
multiple times throughout the day, leads to unhealthy stress levels. Dr.
Herbert Benson, of Harvard coined the term ‘relaxation response’ to
describe what is known as the antidote to ‘flight or fight’. Practices such as
mindfulness assist us in evoking the relaxation response; our muscles
relax, breathing and heart rates slow down and our blood pressure tends to
decrease. In response, our bodies create less cortisol, the stress hormone,
which further promotes a sense of calm and well-being.
Mindfulness is not a religion. It is a set of simple attention practices that promote full awareness of the present moment. These attention practices allow students to develop the capacity to sustain focus. This has been shown to improve academic performance. Similar to lifting weights to strengthen muscle tone, attention practices strengthen brain function. All students can participate just like they would any other part of the school curriculum.
Ideally, select a place and time where you and your children practice every
day. You can sit on the floor, in chairs or on a couch. You want to feel fully
supported. Some find it helpful to have their back supported by furniture
whereas young children might appreciate being on the floor in criss cross
applesauce or laying down (especially pre-school).
You can practice anywhere that is relatively free of distractions. Please turn
off your phone. Should you be able to make the time to practice with your
children, you will have lots to discuss and your child will be more motivated
to practice. You may even want to involve your children in making a space
to practice mindfulness. Items of comfort like stuffed animals, blankets and
pillows can all be added to create a peaceful environment.
Practicing at the same time each day helps to form and solidify a habit as
well as supporting your children in a regular mindfulness practice. Mornings
are ideal to set the tone for the day and help children focus before
schoolwork. However, you can practice any time that works best for you
and your family.
Shorter 1-3 minute Transition and Sound practices are included in the app
for those times when you might benefit from mindfulness practice as a
break or transition to other activity.
Because regular practice is key, if there is a day that you just can’t fit in a
full practice of 5-10 minutes, you can substitute one of the shorter
practices.
The instruction to close your eyes is given as it helps to reduce distractions and turn attention inward. However, for some children, closing their eyes creates too much discomfort. You can invite children to look down at their hands in their lap so that their eyes gaze downward. We recommend that children choose what is most comfortable for them.
Yes, mindfulness can be practiced anywhere, anytime. Start with simple,
everyday tasks like brushing your teeth or washing your hands. Invite all
your senses to the activity. For example, when brushing your teeth, sensing
your fingers holding the toothbrush, listening to the sounds the bristles
make against your teeth, noticing the minty smell and taste of the
toothpaste or the foam it makes and how that feels in your mouth. By
bringing your full attention to any activity, without judging it as good or bad,
you are practicing mindfulness.
Other ways to practice mindfulness include: listening to music, eating a
favorite snack or meal, going for a walk or playing a sport, creating art,
driving in the car, standing in line at the grocery store, spending time with a
pet, etc. The possibilities are endless.
It's natural for children to have a desire to move. Before practicing with
younger children, you can invite them to rock gently back and forth while
sitting until they find their ‘spot’. You can also create a time to practice after
doing something physical like a walk or dancing when they are more likely
to be able to settle.
Children of any age may fidget or move during practice. As long as they are
not disturbing others, it's best to just continue practicing. Often, they will
settle their energy on their own, especially if they observe you modeling the
practice. Consistency of practice in terms of time and place also makes it
easier for children to settle as they know what to expect and routine signals
the body that it is time to listen to Inner Explorer. Many students who have
difficulty remaining still benefit tremendously from listening to mindfulness
practices. While you may think they are not “learning” mindfulness, we
have found this not to be true. Try to refrain from admonishing your child as
that may create resistance about practicing.
Mindfulness is not about forcing the mind to be quiet. In fact, if asked to stop thinking about a pink elephant with purple polka dots, that’s probably all you could think about. Instead, simply observe the thoughts coming and going without becoming attached to any one particular thought. When you notice that your mind is wandering, you can gently bring your attention back to the practice. With regular daily practice, you will find that the tendency for the mind to wander diminishes.
Since consistent practice is key, if you find you don’t have time on a given day to practice, please try to fit in one of the shorter 1-3 minute transition or sound practices in order to maintain a routine. If for some reason, you absolutely can not practice on a given day, be gentle with yourself and simply pick up your practice where you left off. Remember, there are all kinds of ways to practice mindfulness throughout your day outside of the guided practice. We’ve discussed this further in the FAQs.
Transition practices are age-appropriate 1-3 minutes practices that are helpful to listen to when you need a short break to help calm the mind and focus. Transition practices are perfect when you need to settle yourself and you don’t have time for a 10-minute practice, or if you have already practiced mindfulness but would like a short break to anchor thoughts and emotions.
Like transition practices, sound practices are 1-2 minutes in length and consist of recorded instruments from around the world. Sound practices use hearing to enhance focused awareness and serve as a reminder to create space for stillness and listening.
We don’t suggest ever forcing a child to practice mindfulness. If you can
uncover why your child is resistant, then you will most likely be able to
address the issue. Sometimes, it’s simply because we are not often used to
sitting and being present without distractions. If you can encourage your
children to give it a try for the next 30 days, any initial resistance will most
likely disappear as they begin to experience the benefits for themselves.
Young children are often eager to practice with their families, especially if
approached as a special time together. Middle and high school students
may need a little more context as to why mindfulness can help them in their
lives. Our Pre-launch program entices middle and high school students to
want to practice by explaining how and why mindfulness helps. There are
three short videos and two engaging activities which will prime the pump for
practicing.
Boredom gets a bad rap. We are often so busy and scheduled, that we aren’t used to having time to slow down. When we do, we may experience it as boredom. However, boredom can lead to creativity, reflection, and change. Approaching your child’s boredom with curiosity may give you valuable information about their experience. Encourage your child to continue practicing as initial feelings of ‘boredom’ may shift over time. Further, you don’t always notice the benefits of mindfulness during practice, but rather the impact it has on your life from increased well-being to improved academic and sports performance. If your child says, “Again!?” explain the teeth brushing analogy. Brushing your teeth every day keeps away cavities. Practicing mindfulness every day keeps your brain healthy.
For younger children, a brief explanation suffices.They tend to be more
open to just starting to practice. As they progress through the guided.
practices, they will learn more. However, for older children, we created a
pre-launch program FAQ describing resistance above.
We have also created a list of resources, including books, videos, and
articles for various age groups that will assist you in talking about
mindfulness with your children.
We know that reflection is one of the most important parts of integrating learning. Perhaps sometimes you journal and perhaps sometimes you discuss how the practice affected you. Your kids will be very interested in your experience. If you do journal as a family, please respect your child’s privacy and don’t read the journal without permission. Journaling is optional but very useful. Encourage drawing reflections with younger kids or children with difficulty writing.
Pre-launch is a series of five days that gives older students more context
about mindfulness and its benefits before they begin the actual guided
practices.
Inner Explorer’s Pre-Launch was designed to provide program relevance to middle and high school students. Pre-Launch is a series of five days that gives older students more context about mindfulness and it’s benefits before they begin the actual guided practices. We recognize that kids in middle and high school need to understand the relevance of what they are learning in order to make it meaningful. The entire Pre-launch introduction contains three videos and two activities ranging from 3-5 minutes each. The lessons provide teens with an understanding about how they will benefit from engaging in Inner Explorer. Research shows mindfulness helps students respond with greater compassion, resilience, and emotional and physical wellbeing and Pre-Launch is a great way to help understand the importance of a daily practice.
The Shark Fin is a call to pay attention. It stands for the five S’s. Sit
straight, sit still, sit silently, soft breathing and shut eyes. The Shark Fin is a
hand gesture. Start with your hand facing upward on the top of the head
with your thumb near your forehead. Move the hand down the face slowly,
closing the eyes and quietly saying shhhhhhh as the hand goes past the
mouth. When the ‘Shark Fin’ is finished, your child is ready to practice
mindfulness. Many kids also use the Shark Fin when they notice their
minds have wandered from a lesson or a conversation or when they need
to calm themselves.
You can find an instructional video for the Shark Fin here
Video for Kids
Inner Explorer’s Shark Fin https://youtu.be/groqciMoqvY
Inner Explorer’s Belly Breathing https://youtu.be/d91xVuDpUUU
Discover Your Happy.* (Discovery Education and LG Electronics)
https://www.learnexperiencehappiness.com/educators?utm_source=DiscoveryEducation.com&utm_medium=social&utm_content=twtakeover
Why Do We Lose Control Of Our Emotions* (Kids Want To Know) https://www.youtube.com/watch?v=3bKuoH8CkFc&feature=youtu.be
Mindfulness: Youth Voices* (Kelty Mental Health) https://www.youtube.com/watch?v=kk7IBwuhXWM
Video for Parents
Why Aren’t We Teaching You Mindfulness?* (AnneMarie Rossi) https://www.youtube.com/watch?v=kk7IBwuhXWM
We are so happy they love the song! Yes, you can find it here
