Cultivating Mindfulness Part 2: Resources
July 22, 2024

Elizabeth Heller’s mission is to empower children and teens to self-manage emotional and physical wellness with the evidence-based tools of breathwork, body movement, and journaling. Elizabeth recently shared resources for using mindfulness in our families and with our children.


You have shared a lot about mindfulness, movement, and journaling. What resources can you recommend?


First, you are your greatest resource. You know more than you think you do! Using tools to connect with your inner knowledge is the most important resource. You can do this with a simple practice of pausing to notice any body sensation or feeling, without judgment and taking three to five breaths. Even one breath makes a difference.


Noticing is really about listening and paying attention. Researchers (and anyone who uses it) know that social media is a practice of distraction and disconnection. I believe children need to find their inner creativity and imagination long before they are bombarded with images of other people’s ideas and truths. We can learn to count, know colors, and learn the seasons and the alphabet without screen time. 


I suggest trying different family activities like:


  • exploring the library by making a ‘treasure hunt’ for information on whales, or basketball, or the moon
  • teaching kids to read paper maps and then drive places without the GPS (the destination could be a place for a picnic, mini-golf, or a museum)
  • walking outside often and inside when the weather is uncooperative
  • breathing together before a meal or on the way to school
  • doing a one-word check-in before transitions or after to notice and share what you are feeling in the moment, 
  • and, of course, reading with your kids or as a family.


It’s really about mindful attention, connection, and limiting distractions in order to enhance the connection to the self, others, and the world.


Having a journaling practice also helps, so using the Kids Super Journal or Teen Super Journal is an effective and fun way for kids and caregivers to practice mindfulness in minutes a day in their own creative way. Any guide that encourages self-exploration with pen and paper is a great way to explore who we are day-to-day because we are always changing.


Tell us more about the Super Journals.

 

The Kids Super Journal and Teen Super Journal are 70-day activity books that empower kids and teens to self-manage their emotional and physical wellness with the evidence-based tools of breathing, moving, and journaling. Each of the seven chapters has a “Mindfulness Menu” with fun and simple breath practices and body shapes for that chapter. Each chapter has 10 journal days based on a theme like Building Strength, Feelings Are Like the Weather, Love, and Gratitude.


Each journal day includes a breath and movement option, a feelings report and body sensation check-in, a fun journal prompt, and a positive activity. The journals are designed to help kids and teens create a mindfulness habit in just a few minutes a day. And with tools kids can use immediately and for a lifetime.

 

Breathing, moving, and journaling require no special training or equipment and are effective right out of the box. Kids and teens can use the books on their own with no special training or adult help necessary. That makes them a wonderful tool for home use and use in schools and mental health organizations and they are being used more and more in all those settings.

 

I have heard from dozens of adults who have used the Kids Super Journal for themselves and love it. Men and women. And the most common thing they say when they read about the tools in the Super Journals is ‘Oh, is this mindfulness? I can do this.’ The format works for anyone! Simplicity and consistency are key to creating a wellness habit. The Super Journals help kids and teens (and adults) do that.


Also, it’s important to remember that the key to mindful journaling is to simply write down whatever you notice at that moment. Spelling, grammar, punctuation, and pretty prose do not matter. You don’t even have to answer the prompt if you want to write or draw about something else. There is no right or wrong way to journal and there should also be no pressure to share. Journaling can only be effective if we feel free to express ourselves without anyone else reading or seeing what we journaled.


Are there ways families can have this kind of experience together?


In addition to breathing together and physical activity together, creating a journal jar as a family is also a great practice and as an option for kids to choose on their own.

 

To create a journal jar, find a big glass jar or jug. As a family, everyone writes down journal questions on slips of paper. It helps to choose a theme and include questions about feelings. Then put the papers in the jar.


Every day at a designated time (like before or after dinner) have kids take turns choosing a question from the jar. Put a timer on for five minutes and everyone (including adults) can journal their response. Drawing counts as journaling so small children can also participate.


Keep the Journal Jar in an accessible place along with markers and paper so kids and teens can use it whenever they want to. You can also read a question aloud and share your thoughts together as a family.

 

Can you give some examples of how people have implemented these practices?


Older students have shared that they wished they could have learned about mindfulness when they were younger because they thought that would have really helped them have a better high school experience.


I’ve also had some teachers decide to use the Super Journals for themselves. One music teacher said, “It was luxurious to spend those five minutes or so every morning with myself on those pages.”


It’s important to remember that curiosity is everything. If we start with curiosity we can say to our child, “I notice you are running in circles. I’m curious.” Start there. Then the next step is to teach our child to be curious. With this, there is a place to find a response versus a reaction and most importantly learn something in the moment by staying in connection.


We will always be in connection with other humans, so modeling is so important. We are teaching kids how to be connected and participate in the world and how to help other people do the same. This way we are setting up children to have cohesive relationships, which is the foundation of a healthy, joyful life. With breathing, moving, and journaling we are giving kids tools to self-manage their lives – their emotional lives, their physical lives, their social lives – and explore them. 


What is so beautiful about humans is who we are inside. That is our uniqueness. The more we understand who that is and how to express it, the more we grow. That is what is beautiful, fun, and interesting as we move through the journey of living!


By Jasmine Parks May 23, 2025
Adolescents are in a new stage of development. So, how can the adults in their lives adapt? In Montessori adolescent programs, we open our hearts and minds to what is really happening for adolescents in their growth toward adulthood. We have enormous respect for adolescents and the growth that happens during this stage of life. In many ways, the early adolescent years are parallel to the first years of life. Adolescents are newly emerging adults. They are newborns, and just like newborns, they are gaining a great deal of learning, brain integration, and social/emotional equilibrium. Because what happens during adolescence impacts how our future adults will adapt and contribute to the broader society in adulthood, we are careful to model what it means to be an adult. We work to provide guidance and structure while respecting adolescents’ journey of self-construction. This stage of development is a period of reorganization, and we have the unique opportunity to positively influence and support this transformation. The Montessori Adolescent Environment Montessori adolescent programs vary in structure but typically include: ● Plans of study and work ● Different forms of social organization ● Micro-economy programs ● Work with nature and the land Within these activities, adults serve multiple roles in different settings, such as in the kitchen, through work on the land, in business operations, and more. However, it is essential to remember that the Montessori learning environment belongs to our adolescents. As such, we must ensure students develop concentration and independence through meaningful activities in an attractive and stimulating environment. Creating this prepared environment is a vital piece of the adult’s work! So we work to uphold the following characteristics. ● Designed for self-construction : Adolescents need an environment where their personal development takes priority over just producing a finished product. Whether running a microeconomy business or working on the land, we remember that the product isn’t the primary concern; rather, it’s the adolescent’s development and their self-construction. ● Developmentally appropriate : Activities and experiences should align with where adolescents are in their growth so as to ensure engagement and relevance. ● Supportive of human tendencies : We want the environment to support human tendencies, like orientation, order, association, and exploration, in a way that evolves with students’ age and maturity. This means the space and the work will look different based on what our students experienced during their elementary years! ● Includes materials/activities that provide appropriate challenges and opportunities for independence : Adolescents need access to tools, technology, creative outlets, and real-world applications of their learning, from garden tools to spreadsheets, from theatrical production materials to forms of publication. ● Provides Beauty and Order : While adolescents may not always maintain order, a well-organized and aesthetically pleasing environment still impacts their development and identity formation. Although adolescents experience organization as a convenience, order is necessary to operate in a microcosm of society and when you need to get things done, like cooking a meal for a group. ● Ensures Isolation of difficulty : We need to observe to know if our adolescents can use the tools at their disposal and also to plan for what lessons they need to be successful. Adolescents don’t want to be incompetent. They also don’t want to be ordered about by an adult. They need our side-by-side support. ● Is Scaled in Size : We want workspaces should be adaptable to accommodate the diverse physical and developmental needs of adolescents. Scaling still matters at this level because adolescents can be very different from each other in their development. ● Offers Limited materials : Too much choice can be overwhelming, yet the material needs to be obtainable when the task requires it. We intentionally ensure there isn’t one of everything for everyone because research shows adolescents are more productive when working with a partner. ● Encourages Care (of self, others, and the environment) : This is a beautiful thread in all of Montessori. As our young people approach adulthood, we support them in learning how to take of themselves so that they then have the capacity to take care of people around them and then their community and their planet. Encouraging adolescents to care for themselves, their community, and the world around them fosters responsibility and empathy. The Essential Role of the Adult Adults are an essential part of the prepared environment, acting as facilitators of human development. Our primary responsibilities include: ● Creating Conditions for Growth : Providing experiences that develop social responsibility, justice, and dignity. ● Modeling Respect and Civility : Demonstrating respect for people, living things, community spaces, and social norms. ● Fostering Engagement : Encouraging participation through invitations to work, short presentations, and meaningful activities. ● Encouraging Self-Construction : Allowing adolescents to take ownership of their learning while the adult remains in the background, blending into the work alongside them. The Power of Observation and Patience A fundamental role of the adult is to create conditions that naturally engage adolescents. This requires stepping back from unnecessary praise and criticism and allowing students to recognize their own successes and errors. Learning comes from experience, and we see mistakes as valuable opportunities for growth. Adults must also develop strong observation skills, practicing patience as adolescents navigate their developmental process. Our role is to guide, not dictate, allowing adolescents to take ownership of their education. Ultimately, we must be aware of and sensitive to adolescents' developmental needs and characteristics. We respect their potential and understand adolescents’ need to function in a social context and their drive to become independent young adults. Side-by-Side Work One of the most effective tools for fostering independence is working alongside adolescents. This allows them to: ● Observe real work in action ● Understand their role within a community ● Feel valued for their contributions The process begins with adults modeling tasks, ensuring students understand the necessary skills, tools, safety rules, and quality expectations. Gradually, responsibility shifts to the adolescent, allowing them to take ownership while we observe from a distance. Older students can take on leadership roles, further developing their skills and sense of responsibility. Preparation of the Adult The role of adults in a Montessori adolescent program is built on teamwork, respect, and humility. Adults must collaborate effectively, ensuring that the program serves the community of adolescents rather than personal agendas. By fostering a respectful and engaging learning environment, adults empower adolescents to become independent, confident, and socially responsible individuals. Facilitating adolescent development is a significant challenge requiring deep preparation. Montessori adults must be willing to evolve, accept change, and continually refine their approach based on observation and feedback. Montessori education is powerful for this age group because the adults are constantly exploring how to creatively meet adolescents’ needs, from designing the learning environment to preparing themselves to support these emerging young adults. Curious to learn more about how Montessori supports stages of development in our young people? Schedule a tour!
March 3, 2025
Discover how Montessori education nurtures children's growth from birth to six years old, fostering independence, exploration, and language development.