Sewatón:rie!

1. Kherihonnién:ni ne ka'nikonhriióhston I teach students about mindfulness

2. Oh thé:nenk kenh sewaterién:tare ne ka'nikonhriióhston? Do any of you know anything about mindfulness?

3. Ka'nikonhriióhston ensaié:nawa'se oh ní:ioht tsi ahsaten'nikón:raren ne tsia'tà:ke tanon satonhnhéhtshera Mindfulness helps you learn how to take care of your mind, body, and spirit

4. Iorihowá:nen aesaterién:tarake tsi nihsonhnhó:ten tanon tsi nihsonhnhí:io It is important that you are aware of your emotions and feelings

5. Iorihowá:nen aesaterién:tarake tsi ní:ioht tsi ionhwentsiá:te It is important to be aware of the natural world

6. Ka'nikonhriióhston iorihowá:nen ne Kanien'kehá:ka tsi niionkwarihó:ten Being mindful is an important part of Mohawk culture

7. Entá:on'k tentewataterihwakweniénhstake tanon tentewatatenorónhkhwake We need to respect and love ourselves

8. Teiotonhontsióhon aiethirihwsakweniénhstake tánon aethí:tenhre ne sa'oié:ra tsi ionhwentsiá:te We need to respect and have compassion towards others and the natural world

9. Enkherihónnien oh ní:ioht tahsatká:neren I am going to teach you how to focus your mind

10. Tentewatká:neren tsi tewatón:rie We start by focusing on our breathing

11. Tewa'niónhsakon entewatón:rie We are going to breathe through our nose

12. Akwé:kon sewattakwaríhsi sewatón:rie! All of you sit up straight!

13. Sewanekwen'tá:ke tesewanihshnonhsá:ren You can put your hands on your belly

14. Tesewaterón:we'k toka' ísewehre You can close your eyes if you want to!

15. Akwé:kon sewátskwek! All of you close your mouth!

16. Akwé:kon skenén:'a, sewa'nionhsakonná:kon sewatón:rie! All of you take a slow, deep breath through your nose!

17. Tsi ensewatón:rie, tontásraht ne sewatsinà:kwa! As you all breathe in, fill your lungs with air!

18. Enhséhrek senekwen'tà:ke iokowanenhákie tsi ní:ioht ne wateweráta'as It should feel like your belly is getting bigger like a balloon

19. Sewaié:na tsi sewatón:rie! You all hold your breath!

20. Akwé:kon ionsasewerá:rek! You all, blow all the air out slowly!

21. Akwe:kon, ionsasewawerá:rek sewa'niónhsakon! You all, exhale through your nose!

22. Tontasatihéntho ne senekwen'tá:ke Pull your belly back in

23. Tentitewathna'néta'a wísk ní:kon entewatón:rie We are going to repeat this for 5 more breaths

24. Ó:nen sewaten'nikón:raren tsi sewatón:rie Now, you all just concentrate on your breathing

25. Í:satst tsi satón:rie toka' íhsehre sana'khwèn:'en tóka ó:ni sa'nikonhráhksens Use your breathing if you feel you are getting angry or sad

26. Saten'nikón:raren tsi satón:rie enhsetshén:ri shahthí:ken Focusing on breathing will help you find calmness

27. Enhsakia'tahkaríiohste tánon tenhsakia'tatirón:ten enkio'serón:nenhten tsi nihsonhnhó:ten tanon tsi tesa'nikónhrhare Exercise and stretching also helps us reduce stress and improve our mood