Healthy Teachers, Healthy Classrooms

Healthy Teachers, Healthy Classrooms I blend real stories, reflective practice, and practical tools that support real change. Alberta
Agriculture
Women

I’m Carman Murray, a speaker, coach, and author who helps educators reduce burnout, reconnect with their values, and create aligned rhythms for life and teaching.

Calm is shaped by more than what we do in stressful moments. It’s also built through the rhythms we repeat every day.In ...
09/04/2026

Calm is shaped by more than what we do in stressful moments. It’s also built through the rhythms we repeat every day.

In my fourth Calm is a Practice video, I talk about sleep, meal timing, and the small routines that can help your body feel more grounded, nourished, and supported.

What time do you usually go to bed? Does your body know when rest and nourishment are coming?

You don’t need to change everything at once. Start with one rhythm and build from there.

Watch Calm is a Practice on YouTube. DM me for the playlist link.

As school begins, it can feel like the calm of summer disappears the moment the alarm goes off, the calendar fills, and ...
09/02/2026

As school begins, it can feel like the calm of summer disappears the moment the alarm goes off, the calendar fills, and the school bag lands by the door again.

But the grounded feeling you created over the summer can come with you.

It may need to look a little different now. Shorter. Simpler. More intentional. But it can still be there.

A few minutes with your warm water before checking messages. A slower breath before walking into your classroom. A real lunch packed with care. A short walk after school. A firm stopping point at the end of the day. A quiet reminder that you are allowed to pace yourself.

The start of the school year brings excitement, new faces, fresh routines, and plenty of moving pieces. It can also bring pressure to do it all, be everywhere, and have every detail figured out right away.

This week, choose one summer rhythm you want to carry into the school year.

Maybe it’s time outside. Maybe it’s your morning quiet. Maybe it’s moving your body, going to bed earlier, or leaving a little more white space in your day.

You don’t need to carry the whole summer with you.

Just choose one grounding practice that reminds your body and mind: I can enter this season with steadiness.

What summer rhythm are you bringing with you into the new school year?

Feeling overwhelmed by everything you want to change?Calm and well-being are built through small, intentional steps. In ...
08/28/2026

Feeling overwhelmed by everything you want to change?

Calm and well-being are built through small, intentional steps. In this Calm is a Practice video, I share how to create a realistic wellness roadmap, break bigger goals into manageable milestones, and adjust as life changes.

You don’t need to do everything at once. Choose a direction, take the next step, and keep going.

Watch Calm is a Practice, "Creating a Roadmap for Your Well-Being, Nervous System Reset & Intentional Living" on YouTube. DM me for the playlist link.

As teachers begin heading back into their schoolrooms to prepare for the new year, it can be easy to feel the pull to do...
08/26/2026

As teachers begin heading back into their schoolrooms to prepare for the new year, it can be easy to feel the pull to do everything at once.

The classroom setup. The planning. The organizing. The first-week routines. The lists that seem to grow every time you cross something off.

There is a lot to hold at this time of year.

This is your reminder to pace yourself.

You do not need to prepare the entire year in one day. You do not need to have every corner finished, every detail decided, or every possible scenario planned before students arrive.

A proactive approach begins with choosing what matters most.

Before you walk into your room, take a few minutes to decide on your priorities for the day.

🌿 What needs my attention first?
🌿 What will help me feel grounded and ready?
🌿 What can wait?
🌿 What am I doing because it truly matters, and what am I doing because I feel pressured?

Set a realistic stopping point. Take breaks. Drink your warm water. Step outside for a few breaths if you can. Notice when your body is asking you to slow down.

Preparing your classroom matters, but so does protecting your energy as you prepare.

The way you enter the school year matters too.

What is one thing you can do this week to prepare with more calm and intention?

What if calm could begin with just a few intentional breaths?In Episode 2 of Calm is a Practice, I’m guiding you through...
08/21/2026

What if calm could begin with just a few intentional breaths?

In Episode 2 of Calm is a Practice, I’m guiding you through alternate nostril breathing, a simple practice you can use when your day feels full, your mind feels busy, or you need a few minutes to settle before sleep.

Start with 10 breaths or two minutes. Notice how your body feels before, and what shifts after.

Calm is something we can practise, one small moment at a time.

Watch Episode 2, and if you’d like more simple practices you can actually fit into real life, subscribe to my YouTube channel and follow the Calm is a Practice series. DM me for the link.

The back-to-school supplies have arrived in stores.Deep breaths, everyone.If you walked past the notebooks, pencil crayo...
08/19/2026

The back-to-school supplies have arrived in stores.

Deep breaths, everyone.

If you walked past the notebooks, pencil crayons, glue sticks, and suspiciously cheerful lunch kits and felt your stomach do a little flip, you are not alone. There is something about seeing those displays in July or August that can make a teacher’s brain jump straight to seating plans, routines, bulletin boards, emails, labels, lost indoor shoes, and “where did I put that thing I swore I’d remember?”

Before you fill a cart or mentally plan the entire first week of school while standing beside the markers, pause.

Take ten breaths. Drink your warm water. Remind yourself that school supplies in the store are not an emergency.

They are a signal, yes. The next season is coming. But you still get to enter it with intention instead of panic.

This week, try this:

🌿 Notice what comes up when you see back-to-school displays
🌿 Name what feels exciting, stressful, or unfinished
🌿 Choose one small thing you can do to feel more prepared
🌿 Leave the rest for later, where it belongs

Preparing for the school year starts in your mind before it starts in your classroom. You do not need to rush your nervous system into September. You can gather yourself first.

Calm is a practice. Reasonable is a choice. And no, you do not need 14 new bins unless they are actually part of the plan.

What is one small thing that would help you feel grounded as the new school year gets closer?

What if calm is something you practice?In Episode 1 of Calm is a Practice, I’m sharing two simple tools to help your ner...
08/14/2026

What if calm is something you practice?

In Episode 1 of Calm is a Practice, I’m sharing two simple tools to help your nervous system move from stress toward calm: a 10-breath grounding exercise and a gentle hand-compression practice.

You can use them at home, in your classroom, in your car, or between stressful moments. No experience needed. No perfect setup required. Just a few breaths and a willingness to pause.

Watch Episode 1 and begin with one small practice. Link in my profile.

Build your support team before you need it.During the school year, it can be easy to keep moving, keep answering, keep s...
08/12/2026

Build your support team before you need it.

During the school year, it can be easy to keep moving, keep answering, keep solving, and keep telling yourself, “I’m fine.” Teachers are really good at holding a lot. Sometimes too much.

Summer gives you a little breathing room to notice who helps you feel grounded, honest, encouraged, and more like yourself.

This week, think about the people you can reach out to when things feel heavy, unclear, or overwhelming. Your support team might include:

🌻 A teacher friend who understands the reality of the classroom
🌻 A mentor who helps you see the bigger picture
🌻 A family member who reminds you to come back to yourself
🌻 A colleague who can laugh with you and tell you the truth
🌻 A coach, counsellor, or professional who can help you sort through what you’re carrying

Support doesn’t have to wait until you’re at your breaking point. Sometimes it begins with a walk, a voice note, a check-in text, or a conversation where you let someone know what’s really going on.

You were never meant to do this alone.

This summer, reach out before the busy season begins. Strengthen the connections that help you feel supported, steady, and seen.

Who is one person on your support team?

Calm is built in the small moments.The breath you take before responding. The pause between one task and the next. The f...
08/06/2026

Calm is built in the small moments.

The breath you take before responding. The pause between one task and the next. The few minutes you give yourself to move, reflect, or simply be still.

My Calm is a Practice YouTube playlist offers simple, practical ways to bring more steadiness into your day, both in the classroom and beyond. These videos are here for the busy mornings, the full afternoons, and the days when your nervous system could use a little extra care.

You don’t need an hour. Start with one video, one practice, and one small moment for yourself.

Click on my link in my profile to watch.

Which practice will you begin with?

Create a “do not carry forward” list.Before you start thinking about classroom setup, bulletin boards, first-week plans,...
08/05/2026

Create a “do not carry forward” list.

Before you start thinking about classroom setup, bulletin boards, first-week plans, or the new pens that somehow always jump into your cart, take a little time to reflect on what you do not want to bring into the next school year.

Not everything from last year needs to come with you.

Maybe you’re ready to leave behind checking emails late at night. Maybe it’s skipping lunch, saying yes too quickly, carrying work home every weekend, or feeling like you have to solve every problem on your own.

Grab a journal, open a note on your phone, or sit outside with a glass of warm water and ask yourself:

🌿 What drained me this past year?
🌿 What habit made my days harder?
🌿 What boundary do I want to honour more clearly?
🌿 What am I ready to release before September?

This isn’t about judging how you handled the year. You did what you could with the energy, support, and information you had.

This is about choosing with more awareness.

Because the new school year will bring its own full calendar, beautiful moments, hard days, and unexpected surprises. You don’t need to carry old patterns into it just because they’ve been familiar.

Let this summer give you space to set a few things down.

What is one thing you do not want to carry into the next school year?

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