Mindfullness
What is Mindfullness?:
“Mindfulness means paying attention in a particular way: On purpose, in the present moment, and non-judgmentally” - Jon Kabat-Zinn
*At its core, mindfulness is about focusing on the here and now.
“Mindfulness means paying attention in a particular way: On purpose, in the present moment, and non-judgmentally” - Jon Kabat-Zinn
*At its core, mindfulness is about focusing on the here and now.
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Mindfullness Concept:
*A way of paying attention to the everyday moment. *It’s like taking the stairs instead of the elevator, but for your mind. *It can be done during everyday activities, like taking a shower, brushing your teeth, or driving. *It can be spontaneous or planned for any length of time. * *It’s about pausing and noticing the moment, being open and curious. |
Concepts/ Practice:
Meditation Concept:
*A formal practice so you can get better at being mindful. *It’s like going to the gym to workout, but for your mind. *It can be done sitting, walking, or lying down. *It’s usually planned for a specific length of time and time of day. *It practices concentrating on something, like breath or a mantra. |
Breathing Exercises:
Balloon Breathing:
Exercise #1- Breathing in- Nose/ Out- Mouth
Try 3-5 breaths / 10 second hold
Prop Item: Using the HobermanSpheres to demonstrate the different variety of breathing exercises
Exercise #1- Breathing in- Nose/ Out- Mouth
Try 3-5 breaths / 10 second hold
Prop Item: Using the HobermanSpheres to demonstrate the different variety of breathing exercises
breathing_exercises.pdf | |
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starbreathingexerise.jpg | |
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Mindfullness Tasting:
The instructor will give you food. Each food item is placed on your desk. Close your eyes and slowly place the food item in your mouth. Slowly bite the food. Taste the edge and slowly swallow it.
Mindfullness Walking:
Crane Walk: This is done silently. Begin taking a few breaths. Pretend you are a crane. Walk slowly heel to toe on one foot then slowly on the other foot paying attention on how the feet are pressing the floor with all senses. Notice the reaction when lining up without judgment.
Mindful Walking: This is done silently. Partner with a person and walk slowly at the designated walking area. Notice the objects outside as well as your senses, feet, and body as it goes thru the walking process.
Mindful Walking: This is done silently. Partner with a person and walk slowly at the designated walking area. Notice the objects outside as well as your senses, feet, and body as it goes thru the walking process.
Mindful Movement:
Bubble Walk: This is done silently. Each student imagines themselves in a bubble with arms stretched out to sides- that's how big their bubble is. Have students walk around the room and not pop each other's bubble. In other words, they cannot bump into each other. For an extra challenge- define a smaller space to walk around. Discuss the challenges that are faced with this task. Add speed control of walking (-0- no walking 1-small steps 2- medium steps. 3- big steps).
Dots/ Spots on the Floor: This is done silently. Place all polyspots spread out across the floor. Have each student slowly walk and step only on the polyspot. Have each of them notice the colors, texture, and mindful movements that are done. Avoid crashing or stepping into each other.
Dots/ Spots on the Floor: This is done silently. Place all polyspots spread out across the floor. Have each student slowly walk and step only on the polyspot. Have each of them notice the colors, texture, and mindful movements that are done. Avoid crashing or stepping into each other.
Drawings and Pictures:
Mandelas- are coloring drawings that can be calming. Have students select the drawing. Have students silently color on the drawing. Have students silently focus on the center of the Mendala for a couple of minutes. Ask the students to notice how they feel after.
Labyrinths:
Mazes that help students be calm as they focus on the task of completion. The idea is to move from chaos on the outside to calm and quiet as you reach to the center or end line. You take that calm and quiet back out with you as you circle out again.
Labyrinths:
Mazes that help students be calm as they focus on the task of completion. The idea is to move from chaos on the outside to calm and quiet as you reach to the center or end line. You take that calm and quiet back out with you as you circle out again.
mandalas_drawings.pdf | |
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mindfuldrawings20001.pdf | |
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challenge_mendela_drawing.pdf | |
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mindfuldrawings2.pdf | |
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labyrinth-mendeladrawing.pdf | |
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