INTEGRATING MINDFULNESS PRACTICES · #2 Integrating Mindfulness Practices -Begin With the Brain Webinar Series -ALASKA © 2019, Martha Kaufeldt, Scotts Valley, CA Begin With the Brain

#2 Integrating Mindfulness Practices - Begin With the Brain Webinar Series - ALASKA

© 2019, Martha Kaufeldt, Scotts Valley, CA Begin With the Brain 1

Nov. 12, 2019

INTEGRATING MINDFULNESS PRACTICES

Martha Kaufeldt, Scotts Valley, CA

Fall Webinar Series: Begin With the Brain: Discovering “Brain-Friendly” Strategies to Maximize Student Success!

Webinar #2 Tuesday, Nov 12, 2019Alaska Staff Development Network

Alaska Council of School Administrators

© 2019, Martha Kaufeldt, Scotts Valley, CA

MINDFULNESS OUTCOMES• Learn effective strategies that enable us to help our

students respond rather than react in stressful situations.

• Learn a variety of evidence-based relaxation and mindfulness techniques to help students (and teachers) control their personal, physical, and psychological reactions to stress and enhance well-being.

• Becoming AWARE through Mindful BREATHING• CALMING Oneself: Time to RELAX (and/or MOVE)• FOCUSING ATTENTION: Exploring our SENSES• Reducing STRESS: HEALTHY DISTRACTIONS & PLAY© 2019, Martha Kaufeldt, Scotts Valley, CA

STRESS & PERCEIVED THREAT = REFLEX RESPONSE

● “Stress, excessive pressure, and perceived threat can temporarily shut down enthusiastic motivation as our brains go into a default reflex response.”

● “This reflexive response takes over, and the executive, reflective brain functions are temporarily bypassed. When there is unmanageable stress, self-preservation takes over, motivation is reduced, and learning is minimized.”

The Motivated Brain – Gregory & KaufeldtASCD - 2015

COMMON REFLEX TRIGGERS:

•Survival, dangerous situations •Perceived threat•Old memories of danger/trauma •The unknown•CHAOS & CONFUSION




Nov. 12, 2019

PREVENTION STRATEGIESTO AVOID TRIGGERING STRESS

Orchestrate a ’Brain-Friendly’ learning environment• Physically comfortable and basic needs are

met• Emotionally safe & secure• Inclusion / Community• Choices• Organized and flexible• Teach and integrate Mindfulness Practices© 2019, Martha Kaufeldt, Scotts Valley, CA

WHAT IS MINDFULNESS?“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

Jon Kabat-Zinn, M.D.Mindfulness-Based Stress Reduction


MINDFULNESS

An intentional and self-regulated

focusing of attention, whose purpose is to relax and calm the

mind and body.

MINDFULNESS MIGHT INCLUDE:

o mindfulness and meditation,o kindness and compassion,o generosity and gratitude,o social responsibility and social-

emotional skills.© 2019, Martha Kaufeldt, Scotts Valley, CA



Nov. 12, 2019

Social-Emotional

Learning Skills:SEL


• Helps students lower their stress and manage their own emotions

• Improves attention and concentration

• Develops empathy for others

• Builds conflict-resolution skills.

Teach students simple

Mindfulness Strategies to lower stress and calm

one’s anxiety.

MINDFUL MOMENTS:BUILDING SELF-AWARENESS

AND SELF-REGULATION STRATEGIES● BREATHING – Learning CORE Breathing

● CALMING Oneself ● Body Scan– Progressive relaxation● Take 5● Movement - Play

● FOCUSED ATTENTION● Cultivating Sensory Awareness

● HEALTHY DISTRACTIONS ● ”In the moment”© 2019, Martha Kaufeldt, Scotts Valley, CA



Nov. 12, 2019

SAVOR THE MOMENT….

Do you focus on things that happened in the past—or that might

happen in the future—instead of experiencing the moment?


DEEP BREATHING• Deep breathing has been shown to positively affect

immune function, hypertension, asthma, autonomic nervous system imbalances, and psychological disorders

• Moreover, by improving respiratory and cardiovascular function, deep breathing decreases the myriad harmful effects of stress on physical and mental well-being


USE DEEP BREATHING STRATEGIES IN THE CLASSROOM:

• At the beginning of the day (or class period) to help students get calm and focused.

• During transitions from one activity to another to reflect on what was just done and get ready for the next task.

• Before a stressful event such as a test or performance to calm nerves.

• After a stressful event or emotional upset to calm down.

• At the end of the day (or class period) to reflect on what was completed and note successes.© 2019, Martha Kaufeldt, Scotts Valley, CA

ACTIVITY: DEEP BREATHING• Check your posture

• Let your eyes close or look down

• Attend to the breath, naturally

• Observe without judgment

• Option to include a phrase (e.g., in/out, deep/slow, calm/ease, smile/release)




Nov. 12, 2019

BELLY BREATHING


LEARNING CORE BREATHING

PAUSE


MINDFULNESS FOR TEENS

© 2019, Martha Kaufeldt, Scotts Valley, CA © 2019, Martha Kaufeldt, Scotts Valley, CA



Nov. 12, 2019

MIND-UP CURRICULUM – HAWN FOUNDATION & SCHOLASTICHTTP://TEACHER.SCHOLASTIC.COM/PRODUCTS/MINDUP/

PreK-2 Grades 3-5 Grades 6-8


THE MINDFUL CLASSROOM SAMPLE SCRIPT

• Please sit comfortably in your chair, sitting tall so the air can fill your lungs.

• I invite you to close your eyes or look down with ‘soft eyes.”

• When I ring the chime, listen for as long as you can. When you can’t hear it anymore, slowly begin your deep belly breathing.

• As you take a deep breath and fill your lungs, feel your stomach rise and then fall again as you breathe out. (wait for 30 seconds before moving on with instructions)

• If your mind wanders, that’s okay, just focus your attention on your breath.

• When I ring the chime again, keep breathing calmly. When you can’t hear the sound anymore slowly open your eyes but stay still and quiet.© 2019, Martha Kaufeldt, Scotts Valley, CA

BODY SCAN • Begin by bringing attention into your body. Gently close your eyes.• Take a few deep breaths. As you exhale, have a sense of relaxing more

deeply.• Bring your attention into your stomach area. Let it soften. • Take a breath.• Notice the palms of your hands. Are your hands tense or tight? See if you

can allow them to soften.• Notice your arms. Feel any sensation in your arms. Let your shoulders be

soft. • Soften your jaw. Let your face and facial muscles be soft.• Feel any sensation in your legs. Let the soles of your feet soften.• Be aware of your whole body. Take a breath. And, when you are ready,

gently open your eyes.© 2019, Martha Kaufeldt, Scotts Valley, CA © 2019, Martha Kaufeldt, Scotts Valley, CA



Nov. 12, 2019

“TAKE 5” AREAS● Create a small space within the

classroom that can be a place for reflecting.

● Set standards and time limits (5 mins. with no questions asked …)

● Include a comfortable chair, lava lamp, timer, fidget toys, stuffed animals …

● Headphones for music, pictures to look it …


“TAKE FIVE” RELAXATION TECHNIQUE

�Find a quiet place - no disturbances�Lie down - get comfortable�Close your eyes - don’t sleep!�Breathe deeply - 5 counts in and 5 out�Notice when you are feeling calmer�Relax your muscles head to toe�Tense your muscles then relax them�When you reach you toes - take five (minutes)�Slowly open your eyes�Notice the feeling and enjoy it!© 2019, Martha Kaufeldt, Scotts Valley, CA

HEAD – SHOULDERS – KNEES & TOES!SIMPLE MOVEMENTS TO RELIEVE STRESS

1. HEAD: Gently roll your head 3 times slowly. Chin to chest. Right ear to right shoulder. Chin up and head back. Left ear to left shoulder. Reverse direction

2. SHOULDERS: Shrug your shoulders up to your ears and relax. Roll your shoulders forward several times and then backwards. Clasp your hands behind your back and stretch.

3. KNEES & TOES: Activate your knees and calf muscles to stimulate blood flow from the legs up to the brain! Knee bends, toe-ups, lunges, walk/job in place.

STOP – DROP & ROLL

● Stop! Pause the test for a Mindful Moment

● Drop! Your pencil or the computer mouse (DON’T really drop it)

● Roll! Roll your head and shoulders to release tension in your “hackles.”



Nov. 12, 2019

Bal-A-Vis-Xis a series

of Balance/Auditory/Vision eXercises,

of varied complexity,all of which are deeply

rooted in rhythm.http://www.bal-a-vis-x.com/


The first and most basic form of Mindful Awareness is often called

Focused AttentionIt involves intentionally directing and maintaining attention on a

target.© 2019, Martha Kaufeldt, Scotts Valley, CA

CULTIVATING FOCUS & ATTENTION● Five senses

● Attention-Distraction Practice

● Vocabulary● Focus● Attention● Aware● Distraction● Emotions© 2019, Martha Kaufeldt, Scotts Valley, CA

• Incessant distractions make it hard to concentrate.

•Huge amount of information to take in, and to shut out.

•Simultaneous demands creates afeeling of inadequacy.

•We become more impatient, impulsive, and forgetful.

•AND STRESSED.© 2019, Martha Kaufeldt, Scotts Valley, CA

http://www.bal-a-vis-x.com/



Nov. 12, 2019

SOCIAL-EMOTIONAL - VOCABULARY

•Attention•Aware•Calm•Distraction•Emotions•Focus•Present moment•Stress

Explicitly teach Social-Emotional Vocabulary.

• Can you create “kid-friendly” definitions for some of these

sample SEL words?• Can you think of a metaphor

for some of the words? (What does “calm” look like?)


SOCIAL-EMOTIONAL VOCABULARY• Attention – The power of carefully thinking about, listening to, or

watching something• Aware – To pay attention through all of your senses and thoughts• Calm - A still quiet peacefulness• Distraction -Something that makes it difficult to think or pay

attention• Emotions - Strong feelings (such as love, anger, joy, hate, or fear)• Focus - To direct your attention, thoughts or effort at something

specific• Present moment – Things happening right now• Stress – To feel very worried, scared, unsure or anxious


PRODUCTIVE SOLITUDE•Productive solitude doesn’t occur because we feel disconnected from others; it’s something that we deliberately seek out. Rather than being lonely or ruminating on negative experiences, we use the solitary time for contemplation, reflection, or creativity.

•People who experience positive solitude tend to feel more positive emotions—in particular, the low-energy ones like relaxation and calm.


GOOGLE: “GLITTER JARS”• Glitter rests at the bottom when the jar sits undisturbed.

• Shake the jar up. The glitter can represent worries and thoughts.

• If you are feeling anxious, angry or upset, thoughts are swirling around in your mind.

• Take time to watch the glitter settle back down. As you settle your mind, you are able to see, act, and think clearly again.© 2019, Martha Kaufeldt, Scotts Valley, CA



Nov. 12, 2019

REDUCING ANTICIPATORY ANXIETY OR ANGER

Changing Heart Rhythms — Changes Feelings


GRATITUDE CREATES A BIOLOGICAL SHIFT IN THE BODY

♥ Feeling grateful for the good things in your life triggers release of healthy hormones.

♥ Expressing your gratitude to people in your life creates an emotional bond. Emotional bonding is one of the key traits of truly happy people.

♥ Adopting a new behavior as a result of interacting with those who have helped you leads to showing more empathy, less judgment, and greater appreciation for life itself.© 2019, Martha Kaufeldt, Scotts Valley, CA

HEALTHY DISTRACTIONS

• Play or listen to music. Dance!• Relax and hang out with friends.• Go for a walk ... Get outside! With the dog?• Do something artistic - Enjoy your hobby.• Have a good laugh!• Watch a movie—not a scary one!• Read a good book.• Help someone else! Do some chores!!!


5 WAYS TO DEAL WITH DAILY STRESS

• LAUGH IT UP! Shift your perspective; to see an opportunity or humor. Giggle!

• BE NEAT! BE A PLANNER! Learn skills and attitudes that make the task easier and more successful; develop time management and organizational skills.

• LET IT GO! Change the source of the stress; do something else for awhile or ignore the source of the stress.

• TAKE FIVE! Take time out for enjoyable activities that are mentally restful and fun!

• LIGHTEN UP ON YOURSELF! Forgive your own mistakes. They are just learning experiences. Beating yourself up doesn’t help.© 2019, Martha Kaufeldt, Scotts Valley, CA



Nov. 12, 2019

HEARTMATH:HTTP://WWW.HEARTMATHSTORE.CO

M

Inner Balance App

emWave PC Stress Relief System (formerly known as Freeze-Framer®)


•MINDFUL BREATHING•RAISIN MEDITATION•BODY SCAN MEDITATION

https://ggia.berkeley.edu/


• CALM https://www.calm.com/schools

• Triangle Breathing: https://www.youtube.com/watch?v=u9Q8D6n-3qw

• Mindful Classroom: https://themindfulclassroom.wordpress.com/tag/deep-belly-breathing/

• Mind-UP Breathing ASL https://www.youtube.com/watch?v=6Nt3WH_hQkQ

• 2 Minute Breathe Bubble: https://www.youtube.com/watch?v=9tOJZQhO_Uw&t=32s

• AlphaBreaths: https://www.youtube.com/watch?v=Dnvn6t51TyQ

• Sesame Street: Common and Colbie Caillat - "Belly Breathe" with Elmo https://www.youtube.com/watch?v=_mZbzDOpylA© 2019, Martha Kaufeldt, Scotts Valley, CA

• GO NOODLE - Bring It Down - Flow

• KIDZEN on YouTube: Relaxing Music For Children-Be Calm and Focused (cute animals)

• 5 Minute Breathing Exercise: https://www.youtube.com/watch?v=5f5N6YFjvVc&t=94s

• Breathing Exercise for Relaxation: https://www.youtube.com/watch?v=KePf3G7dUyY

• HRV Resonant Breathing Exercise: https://www.youtube.com/watch?v=DUbAHGPtNM4

• Take 5 Breathing: A Breathing Exercise for Kids https://www.youtube.com/watch?v=sh79w9pn9Cg


https://ggia.berkeley.edu/

https://www.calm.com/schools

https://www.youtube.com/watch?v=u9Q8D6n-3qw

https://themindfulclassroom.wordpress.com/tag/deep-belly-breathing/

https://www.youtube.com/watch?v=6Nt3WH_hQkQ

https://www.youtube.com/watch?v=9tOJZQhO_Uw&t=32s

https://www.youtube.com/watch?v=Dnvn6t51TyQ

https://www.youtube.com/watch?v=_mZbzDOpylA

https://www.youtube.com/watch?v=5f5N6YFjvVc&t=94s

https://www.youtube.com/watch?v=KePf3G7dUyY

https://www.youtube.com/watch?v=DUbAHGPtNM4

https://www.youtube.com/watch?v=sh79w9pn9Cg

Documents

INTEGRATING MINDFULNESS PRACTICES · #2 Integrating Mindfulness Practices -Begin With the Brain Webinar Series -ALASKA © 2019, Martha Kaufeldt, Scotts Valley, CA Begin With the Brain