Mindfulness 101

MINDFULNESS 101 “In today’s rush we all think too much,

seek too much and forget about the joys

of just Being.” --Eckhart Tolle

HOW DO YOU

MEASURE YOUR

CHILD’S

SUCCESS?

Important skills, perhaps more important

than academics....

Learning to channel attention to important tasks

Sustain motivation when work becomes demanding

Ability to recognize and manage emotions

Ability to handle frustrations

WHAT IS

MINDFULNESS??http://www.youtube.com/watch?v=qzR62JJCMBQ

What is MINDFULNESS?

Jon Kabit-Zinn Ph.D, lead researcher on Mindfulness

and founder of the Center for Mindfulness at the

University of Massachusetts Medical School, defines

mindfulness as:

“The awareness that arises through

paying attention on purpose in the

present moment, and non-

judgmentally.”

What is MINDFULNESS?

Being completely in the NOW

Noticing, THIS SECOND, how you feel, what you

think, what you want

WITHOUT criticism or judgment

Learning to focus your attention to the PRESENT

Allowing thoughts/emotions to move away from what

might have been or what could be

Technology’s ImpactSmart phone users check their phones every 6.5

minutes! This works out to be 150 times a day!!

Silence is replaced by constant communication.

Solitude is replaced with social media.

Stimulus is speeding up our nervous system

Technology’s Impact...http://www.youtube.com/watch?v=9IztrJ1T1qg

We live in a TECHNOLOGY SATURATED world!!

WE NEED TO INSERT PAUSE.........

REMINDER: We are HUMAN BEINGS not HUMAN

DOINGS...

Take a moment to

PAUSE...

PAUSE..........

www.mindfulnessdc.org/bell/index.html

Natural Pauses...

Pushes the RESET button on our nervous system

Nature has a way of regulating our nervous system!TIME in the DAY WITHOUT deliberate type of thinking!

What are your kids

learning from you?

Kid’s brains are like sponges...they are influenced by

your mood, state of mind.

They observe/model your behaviors, habits, coping

skills.

"If we can teach children that

feelings are mentionable and

manageable, we will have done a

great service for mental health."

- Mister Rogers

Why be mindful? • Better focus and concentration

• Decreased stress & anxiety

• Improved impulse control

• Improved coping skills

• Improved ways of responding to difficult emotions

• Increased self-awareness

• Increased empathy and understanding of others

RESEARCH...http://www.youtube.com/watch?v=bHqMwXvaNxM

Benefits of Mindfulness

• It lowers stress (altering brain waves in a postive way)

• It eases pain (controls the volume knob on pain and emotion)

• It calms (better able to focus, deal with difficulty, and control

your reactions to challenging situations)

• It makes music sound better (helping you truly enjoy music

and sound, enabling you to relax when you hear it)

• It makes food taste better (increases your ability to savour

and enjoy food, as you slow down, you may even naturally

consume less.

• It can help you relate better (more compassionate)

Benefits of Mindfulness

• Decreases anxiety and depression

• It can improve your mental focus (helps you to study and

raises performance)

• It can boost immunity (increases ability to resist colds, flus

and other ailments)

• Increases feelings of happiness and positivity

Caught up in the past = Depression

Worried about the future = Anxiety

FOCUS ON NOW!!!!

What does this look like

in a classroom?www.mindfulschools.org

Mindful Breathing

When a child is upset, worried or overwhelmed

practice ELEVATOR BREATHING

Have them close their eyes and imagine their body is

like a tall building and the inhalation of their breath is

like an elevator rising to the top. As they exhale

gently describe the elevator going down.

Mindful Listening

Mindful Minute (transitions, start of the day...)

THE POWER OF THE BELL

www.mindfulnessdc.org/bell/index.html

Body Scan

Simple way of directing attention and checking in

with different parts of the body. Often you will find

areas you are holding stress. When you direct focus

to the part, you can release this stress.

Sweeping through the whole body from the toes,

heel, foot, ankle, heel, shin....relaxing each part

along the way.

Mindful Eating

What does mindfulness

look like at home?

RECOMMENDATIONS

to try today....PAUSE and begin to notice your emotional state

throughout the day.

Reflect: Are you REACTING or RESPONDING to

situations with your kids.

Make time for unstructured family time away from

homework/technology.

Spend quality time with your kids (unstructured)

Model mindfulness techniques- Deep Breaths,

Mindful Listening, Body Awareness, Mindful Eating

RECOMMENDATIONS

to try today....

Take time at bedtime or in the morning to encourage

your child to:

Imagine the type of day he/she wants to have.

Think of 3 things you are grateful for....

Think of 3 compliments to give a classmate

MOST

IMPORTANTLYENJOY the

MOMENTS with

your

children....They

grow up fast!!!

ResourcesSweet, Corinne. The Mindfulness Journal,

Exercises to help you find peace and calm

wherever you are. 2014.

www.mindfulschools.org

www.mindful.org

Lighthouse Arabia and Raymee Grief

Center, Jumeriah Beach Road