McCormick Institute for Early Childhood

BY Barbara Volpe | October 28, 2019

A woman wearing glasses and a suit is smiling in front of a flag.

Sim Loh is a family partnership coordinator at Children’s Village, a nationally-accredited Keystone 4 STARS early learning and school-age enrichment program in Philadelphia, Pennsylvania, serving about 350 children. She supports children and families, including non-English speaking families of immigrant status, by ensuring equitable access to education, health, employment, and legal information and resources on a day-to-day basis. She is a member of the Children First Racial Equity Early Childhood Education Provider Council, a community member representative of Philadelphia School District Multilingual Advisory Council, and a board member of Historic Philadelphia.


Sim explains, “I ensure families know their rights and educate them on ways to speak up for themselves and request for interpretation/translation services. I share families’ stories and experiences with legislators and decision-makers so that their needs are understood. Attending Leadership Connections will help me strengthen and grow my skills in all domains by interacting with and hearing from experienced leaders in different positions. With newly acquired skills, I seek to learn about the systems level while paying close attention to the accessibility and barriers of different systems and resources and their impacts on young children and their families.”

This document may be printed, photocopied, and disseminated freely with attribution. All content is the property of the McCormick Center for Early Childhood Leadership.

How many times a day do you find yourself caught up in thoughts of the past; thinking about uncompleted tasks, unresolved issues, words you wished you could take back, or words left unspoken? Or do you find yourself fantasizing about the future, focused on events that may or may not happen, wishing for a different present?


How often are you bombarded with information, ideas, and messages that excite or overload you with a longing for the past, or you become dissatisfied with your present and long for a utopian future? Throughout a typical day, our thoughts and feelings fluctuate, often leaving us feeling overwhelmed, dissatisfied, or stressed. When our thoughts are in the past or future, we miss being in the present.


A few years ago, a colleague presented me with the book, Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, by Jon Kabat Zinn. It was the right book at the right time for me. Practicing mindfulness did not take away stress, but now I am quick to recognize when I need to stop, breathe, and focus on the present moment, bringing me to a place of calmness.


One of the ways we can strengthen our focus on living in the present is practicing mindfulness through breathing and sensory exercises. The exercises, in the attachment, could be practiced any time of the day and any time you feel yourself becoming stressed from thoughts of the past or worries about the future. Bringing yourself to the present, will help bring peace and calm into your mind and body.


Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.


— Thich Nhat Hanh


Peace be with you!

Barb


A Tranquil State of Mind

Mindfulness Exercises for becoming Peaceful and Calm


PRACTICE MINDFUL BREATHING


“One conscious breath – in and out – is a meditation.”


— Eckhart Tolle


With each exercise we will start with breathing. Anytime during the exercise, if your mind starts to wander, bring your attention back to your breathing. This may happen many times–be kind to yourself when it happens! Accept the wandering, it is neither good nor bad, it just is what it is.


  • Find a relaxed, comfortable position. Notice your posture, back straight but relaxed. Hands resting comfortably in your lap. Relax any areas of tightness or tension.
  • Close your eyes, if that is comfortable for you, or keep them in soft focus.
  • Now we will tune into your breath. Breathe in through your nose and let the breath out through your mouth.
  • As you breathe in through your nose, try and breathe in deeply feeling the air fill your chest and down into your belly.
  • As you breathe out through your mouth, try letting the air out slowly through your mouth feeling the release of the air from your chest, down to your belly.
  • With each inhale and exhale, pay attention to your breath, the rise and fall of your chest and belly.
  • Each time your mind wanders away from the breath, notice where it goes. You can say to your mind “wandering” and gently bring your attention back to feeling your breath go in and out.
  • When finished, wait a moment, then bring your attention back to your body. Take one last deep cleansing breath in, then out. Send your mind a thought of gratitude for taking time to have a mindful moment today.

PRACTICE MINDFUL FEELING


“Yoga practice can make us more and more sensitive to subtler and subtler sensations in the body.
Paying attention to and staying with finer and finer sensations within the body
is one of the surest ways to steady the wandering mind.”


— Ravie Ravindra


Find an object that is of interest to you and that is comfortable to hold. This could be an artifact that has meaning to you or something that has a textural quality that is appealing to you. Close your eyes, if that is comfortable for you or keep them in soft focus. Find a relaxed, comfortable position with your hands holding the object comfortably in your lap. Notice and relax your body, let go of any tension. Now tune into your breathing. Inhale deeply through your nose, exhaling slowly through your mouth, three times. Each time drawing your attention to the breath going in and out, the rise and fall of your chest and belly.


  • Now, bring your attention to the object resting in your hands.
  • Notice the sensation of the object on your skin.
  • As you feel the object, release any judgements, the feeling is what it is.
  • Notice the object’s weight, its texture.
  • Each time your mind wanders away from the object, notice where it goes. You can say to your mind “wandering” and gently bring your attention back to feeling the object in your hand.
  • When finished, wait a moment, then bring your attention back to your body. Take one last deep cleansing breath in, then out. Send your mind a thought of gratitude for taking time to have a mindful moment today.

PRACTICE MINDFUL HEARING


“Let go of your mind and then be mindful. Close your ears and listen!” 


— Rumi


This exercise can be done as guided practice with someone leading the exercise or on your own. Himalayan singing bowls, musical chimes, instrumental or meditation music, or nature sounds (CD’s or downloaded from the Internet) can be used as a focus for this exercise.


Close your eyes, if that is comfortable for you or keep them in soft focus. Find a relaxed, comfortable position with your hands comfortably in your lap. Notice and relax your body, let go of any tension. Now tune into your breathing. Inhale deeply through your nose, exhaling slowly through your mouth, three times. Each time drawing your attention to the breath going in and out, the rise and fall of your chest and belly.


  • Now, ring the chime or start the music.
  • Notice the sounds that you hear.
  • As you hear the chimes or music, release any judgements, what you hear is what it is.
  • Notice the different sounds, then intensity of the sound, the tone and pitch.
  • Each time your mind wanders away from the sound, notice where it goes. You can say to your mind “wandering” and gently bring your attention back to hearing the sound.
  • When finished, wait a moment, then bring your attention back to your body. Take one last deep cleansing breath in, then out. Send your mind a thought of gratitude for taking time to have a mindful moment today.

PRACTICE MINDFUL SEEING


“It’s not what you look at that matters, it’s what you see.”


— Henry David Thoreau


Find a relaxed, comfortable position with your hands resting comfortably in your lap. Notice and relax your body, let go of any tension. Now tune into your breathing. Inhale deeply through your nose, exhaling slowly through your mouth, three times. Each time drawing your attention to the breath going in and out, the rise and fall of your chest and belly.


  • Now, bring your attention to your surroundings.
  • Notice the colors, shapes, and textures around you.
  • As you observe your surroundings, release any judgements, what you see, is what it is.
  • Observe one object and narrow your focus; what do you see?
  • Each time your mind wanders away from the object, notice where it goes. You can say to your mind “wandering” and gently bring your attention back to feeling the object in your hand.
  • When finished, wait a moment, then bring your attention back to your body. Take one last deep cleansing breath in, then out. Send your mind a thought of gratitude for taking time to have a mindful moment today.

PRACTICE MINDFUL SMELLING AND TASTING


“You must be completely awake in the present to enjoy the tea.”


— Thích Nhất Hạnh


For this exercise, choose a Hershey’s kiss, mint, or flavorful hard candy. Open the candy wrapper but do not put the candy in your mouth at this time.


Close your eyes, if that is comfortable for you or keep them in soft focus. Find a relaxed, comfortable position with your hands holding the candy comfortably in your lap. Notice and relax your body, let go of any tension. Now tune into your breathing. Inhale deeply through your nose, exhaling slowly through your mouth, three times. Each time drawing your attention to the breath going in and out, the rise and fall of your chest and belly.


  • Now, bring the piece of candy close to your nose. What do you notice about its smell?
  • Next, put the food in your mouth but do not chew it, just rest the candy in your mouth.
  • Notice the texture of the candy, the way it feels in your mouth.
  • Notice the intensity of flavor.
  • Now take your first bite. Does the intensity of the taste change?
  • Notice the sensory experience of chewing and tasting. Continue to slowly chew and taste, being as mindful as you can.
  • Each time your mind wanders away from the object, notice where it goes. You can say to your mind “wandering” and gently bring your attention back to feeling the object in your hand.
  • When finished, wait a moment, then bring your attention back to your body. Take one last deep cleansing breath in, then out. Send your mind a thought of gratitude for taking time to have a mindful moment today.


“If you want to conquer the anxiety of life, live in the moment, live in the breath.”


— Amit Ray


As you incorporate mindful practice into your daily life, you may find that you are now more at peace, calm and focused during those moments when life challenges us.

 

Resources:

http://ggia.berkeley.edu/practice/mindful_breathing

https://healthypsych.com/5-minute-mindful-breathing-exercise/http://www.clayton.edu/Portals/541/docs/Five%20Senses%20Mindfulness%20Exercise.pdf

 

Volpe, B. (2019). A Tranquil State of Mind: Mindful Exercises for Becoming More Peaceful and Calm. Wheeling, IL: McCormick Center for Early Childhood Leadership, National Louis University.


Barbara Volpe, M.Ed. is Leadership Academy Manager for the McCormick Center for Early Childhood Leadership at National Louis University. In this role she coordinates and facilitates leadership and quality improvement training for early childhood administrators, teachers, and technical assistance providers. Barb has over 20 years of leadership and management experience. Barb enjoys developing trainings and has made many local, statewide, and national presentations. Barb obtained her master’s degree from National Louis University in early childhood administration and her baccalaureate degree in child and family development from Southern Illinois University-Carbondale.

By Cara Murdoch February 16, 2026
In early childhood education and care (ECEC), we know that some of the simplest ideas can carry the biggest lessons—and many of us have been singing “The Ants Go Marching” for years without realizing it might also be a leadership guide. Ants may be tiny, but their colonies run on teamwork, communication, flexibility, and a clear sense of purpose—all things ECEC programs rely on every day. By taking a closer look at how ants work together to support their colony, early childhood leaders can discover practical and familiar ways to strengthen teamwork, value every role, and lead programs where everyone is marching in the same direction for children and families. Ants are busy creatures; they work with a purpose and know their jobs in the colony. Ants exhibit teamwork and collective effort. Ant colonies demonstrate intelligence, division of labor, communication systems, and cooperative behaviors. They can recognize and respond to the colony's needs. They overcome their challenges through trial and error, learning from their experiences, and sometimes even develop innovative strategies. In the ant colony, individual ants work together as a unit, each with a unique role that determines the colony's survival and success. The ant colony functions just like a superorganism, where the actions of each individual ant are a part of the highly efficient system that supports the whole colony. This concept of collective action is closely related to human teamwork! Ants have a lot to teach us, as we work in ECEC. teamwork Just as ants collaborate, relying on their communication and coordination to complete tasks, humans thrive when working together, as each individual brings their own unique skills and perspectives to their “colony.” Ants depend on each other. Each ant has a specialized job, and the colony relies on the cooperation and coordination of all its members to thrive and survive. Each ant’s contribution, no matter how small it may seem, is vital to the success of the colony as a whole, and the strength of the group is built on the cooperation of each individual. Similarly, in ECEC programs, teamwork — working together and helping one another —leads to better results than trying to do everything alone! When we collaborate, we pool our strengths, share our knowledge, and support each other, which can lead to more creative and efficient solutions. Each person in the program brings unique skills and perspectives, filling gaps and helping compensate for one another’s weaknesses. This shared effort allows your program to tackle tasks and achieve goals that would be difficult, if not impossible, for one individual to accomplish on their own... just like in an ant colony! Adapting to face challenges Ants are highly adaptable creatures. Have you ever watched a disrupted colony hurry to move the uncovered eggs to a protected space? They respond quickly to changes or disruptions in their environment. Their ability to quickly assess new situations and adjust their behavior will help the colony continue to function efficiently, even when the unexpected happens. Their adaptability is the key to their survival, allowing them to overcome obstacles and thrive. Early childhood programs also need to adapt to challenges. When unexpected changes occur, each person needs to be flexible and find new ways to contribute to the program's success. Just as ants adjust, programs must reassess their strengths, collaborate, and develop alternative solutions. Adaptability is essential for proper teamwork! honoring individual roles In an ant colony, different ants take on very specific roles. There are worker ants, soldier ants, and the queen ant. Each ant’s role is crucial to the success and survival of the colony, and all roles are interdependent; they work together to achieve common goals. This division of labor that exists in an ant colony can be compared to the different roles and unique talents found in an ECEC program. Just as ants rely on each other to perform specific tasks, each ECEC team member brings their own expertise and skills to the program. In a project or workplace setting, one person may excel at brainstorming creative ideas, another might be skilled at organizing tasks and managing timelines, and someone else may be particularly adept at technical skills or problem-solving. This diversity of roles within a team ensures that every aspect of a project or goal receives focused attention. In center-based programs, there are the director, teachers, kitchen staff, and other roles as needed. The diversity of roles in a program helps to ensure that the program is successful and thrives. clear purpose and goals In an ant colony, survival is the common goal. The colony’s success depends on each member performing its specific role. Their unwavering focus on the survival of the colony is connected to their success. It demonstrates the power of their collective action, driven by a clear and unified goal. ECEC programs thrive when they are aligned around a shared and clear purpose and goals. When program members understand and commit to their common goals, the well-being and growth of children and families, their efforts will become more effective and coordinated. Just as ants bring different strengths to the program, each person brings different strengths to the program. It is alignment around shared goals that enables the program to overcome challenges and succeed. When everyone in the program is clear on the goals and helps work together toward them, the whole program becomes more focused, resilient, and motivated - just as an ant colony becomes stronger when every member is working toward survival! Ants work together harmoniously to achieve their common goals; they set aside individual competition in favor of colony cooperation. Each ant focuses on its specialized task. This spirit of ant cooperation is key to the colony's survival and success, as it enables the colony to accomplish more complex tasks than any single ant could manage alone. ECEC programs can benefit from adopting a similar approach that emphasizes collaboration and shared goals over individual achievement. In an ECEC program, when members support each other and work together, they can leverage each person’s strengths to accomplish more than they could individually. Instead of competing for recognition or resources, each member can focus on the program’s success, fostering a more positive and productive environment. learning from ants Ants have so much to teach ECEC programs when it comes to cooperating and working together as an effective team. Whether it's knowing your own role and abilities, supporting each of your fellow team members, communicating clearly and effectively, being flexible, or avoiding competition, the ant colony is an excellent example of these qualities! Let your ants go marching!!! Ant Life, author unknown I am just an ant, A small life is what I live, But I have dreams for bigger things And so much more to give If only I could grow A foot or two would do I could live a life That others look up to.
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