The secret to a calm & uncluttered mind is grounding yourself in the present.

Think of your mind along a timeline; notice whether your thoughts are based on the past, the present or the future. Too much time spent dwelling on the past may make you feel down or guilty. Ruminating over the future may cause you stress, worry and anxiety. You don’t have control over what has happened, or what is to come- that’s where grounding comes in.

Grounding is becoming present by bringing yourself back to this moment, the present time, where you can find calm & clarity.

Techniques we teach in counseling at MSB almost daily to ground yourself by engaging your breath & your senses.

• Take a deep breath
• Feel the air expand your lungs
• Feel your feet on the ground (remove shoes)
• Notice your belly soften as you exhale

4 square breathing, rainbow breathing, notice your breath flowing through you, connecting your body, to calm and feet growing roots deep into the earth.

Notice

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 good thing about yourself

Note to self:

“It is in my control to choose to focus my attention on the present”

Virtue of Cooperation and Thankfulness

This week the Angel Wings art installation celebrating the virtues of Cooperation and Thankfulness traveled across all school sections.

Noah Chan from Grade 4 found his contribution.

If you have any questions or concerns, feel free to contact School Counselor at schoolcounselor@msb.edu.cn.