Hello Primary families,

During this time of stress and uncertainty, maintaining peace and sanity is more important than ever. We are being asked to commit ourselves to an unnatural course of action (self-isolation) for the greater good; or, as Maria Montessori herself put it, “How can we deliver ourselves of this scourge? Only on condition that there be no more sources of infection... The only way by which the individual may escape is that by which all humanity may be saved.” But its necessity does not mean that isolation is easy. Humans are innately social and collaborative, and all thrive on normalcy and routine – but especially children. We are under enormous stress, and they can and will pick up on it. So, here are some ideas for reducing stress and bringing peace into your home as much as possible during this time of turmoil.

• Mindfulness practices work to reduce stress in both adults and children. In children, studies have shown that simple mindfulness exercises, practiced regularly, can improve focus, mitigate attention problems, improve subjective measures of emotional well-being, and mitigate the effects of toxic stress. Consider adding a body check-in time part way through the morning, or maybe at the beginning of afternoon quiet time. In my class, they have enjoyed slowing “filling their bodies with glowing blue light” that travels from their head to their toes, stopping along the way to wash away the negative thoughts, words, feelings, and actions of their day.

◦ https://positivepsychology.com/mindfulness-for-children-kids-activities/

◦ https://parentswithconfidence.com/25-mindfulness-practices-for-kids-who-cant-sit-still/

◦ https://www.mindful.org/mindfulness-practice-preschoolers-connects-kids-nature/

◦ Children aren't the only ones who need to pause and assess themselves. It's harder to care for them and be present for them when we are hurting. If you can make even a moment, there are things you can do to help restore your equilibrium (some of which are also child- friendly) https://www.psychologytoday.com/us/blog/anxiety-zen/201504/mindfulness- practices-in-5-minutes-or-less ; https://www.pocketmindfulness.com/6-mindfulness- exercises-you-can-try-today/

• Peace doesn't have to mean stillness! For many children (and adults) movement is more calming and relaxing than meditation. If that is your family, consider taking a “yoga break” or “stretch break” partway through your day to connect with each other and with your bodies.

◦ Not every article here is relevant, but it is a useful tag on what can be an overwhelmingly comprehensive website: https://www.yogajournal.com/poses/yoga-for/kids-balance

◦ This YouTuber has peaceful videos that can either play in the background, or that you can use to develop a short routine you can do with your child. https://www.youtube.com/watch? v=IXdIsoV737s

◦ It doesn't have to be yoga! Any kind of physical activity can be mindful, if the action goes along with paying attention to the body and what it is saying today.

• Grounding exercises, initially developed for PTSD and anxiety, can do a lot to release worry and reconnect with the body. They are especially useful if your child (or you) is feeling overwhelmed in the moment. https://copingskillsforkids.com/calming-anxiety

• Only give your child's mind what their hand can hold. Children need honesty from us right now, but only to a degree that they can process and understand. When you tell your child about what is going on, be kind, factual, and brief. The National Child Traumatic Stress Network has some tips for lessening the effects of this situation on your child's and your family's mental health: https://www.nctsn.org/sites/default/files/resources/fact-sheet/outbreak_factsheet_1.pdf

• Long term traumatic stress from a disaster is greatest when people feel “stuck” and helpless. So, focus yourself, and your older children, if you have elementary or adolescent children at home, on how you can help. Maybe it's getting groceries for an elderly neighbor, sending a letter to lift a quarantined friend's spirits, donating money to a food bank, collecting PPE for your local healthcare facility, or simply making choices for the greater good. By focusing our attentions on our actions, rather than our inactions, we improve our long-term mental health prognosis.

• Consider adding a gratitude practice to your evening meal or to your child's bedtime routine. For most people, expressing gratitude on a regular basis can improve their overall mental well- being. So, ask your child and yourself every night “What was the best thing about today? What is something that you were grateful for?”

• Consider goal setting at the beginning of each day during the morning routine. This can be beneficial for both you and your child. One of the elementary guides likes to tell her students to make sure the goals are specific, measurable, and realistic. If a goal doesn't get completed one day, that's fine! It just gets moved to being the first item on the agenda tomorrow. But having goals helps keep your family moving forwards, instead of stymied in the tedium that isolation can become.

We hope these tips help you keep the peace in your home, and to reduce the stress you are feeling. Whatever is needed to cope is okay; but by coping in a mindful way, we can try to lessen the long term effects of this situation on our families and ourselves.

Stay well. - The Primary Guides Liz, Ryan, Victoria, Morgan, Emily, and Meagan