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Mindfulness training to strengthen outstanding
practice
mindfulness for staff and pupils
Sue Bolton
first – about you …..
• think about what you do not have enough of in your school or school life – what you would like more of
• jot it on the card – big enough so that I will be able to read it
in this workshop we will explore
•why mindfulness?
•mindfulness practice
•the .b mindfulness courses for staff and pupils
•7/11
•Breathe in for 7
•Breathe out for 11
mindfulness switches on the ‘being mode’ (parasympathetic nervous system)
• the body’s natural rest and repair system
the experience is one of:
taking a mental step back
seeing the bigger picture
looking from a different vantage point
calm and well-being
happiness taking root
how do we turn on this PSNS?
• experiencing
• awarenessing
• coming out of our heads and into our bodies
• sensing
mindfulness
• paying attention
• on purpose
• to body sensations, emotions, feelings, thoughts
• without judging them as ‘good’ or ‘bad’
• moment by moment
research outcomes…
• More well-being; Increased happiness• Less stress• lower blood pressure• improved cancer outcomes;helps psoriasis
• More white blood cells • Boosted immune system• reduced work absence
more research outcomes
• increased focus; induces ‘flow’ state
• improved memory; better concentration
• More empathy; More calm• reduced addiction
• greater confidence
• more optimism
• Better decisions Strategic thinking
Research with school staff
• 16 research studies:
• mostly 8 week courses
• 2 in teacher training
Impacts on stress and burnout
– Less days off work – Less feeling of being under pressure from too
much to do and too little time, – Improved ability to manage thoughts and
behaviour, – Increase in coping skills, motivation, planning
and problem solving, and taking more time to relax.
On metal health and wellbeing
– Less distress, negative emotion, depression and anxiety.
– Greater life satisfaction, self-confidence, self-efficacy, self-compassion and sense of personal growth.
– Compassion to others: empathy, tolerance, forgiveness, patience
– Less anger and hostility
On physical health
– lower blood pressure (when doing real life tests)
– declines in cortisol (a stress hormone) (when doing real life tests)
– improved sleep – fewer reported physical health problems
On executive function
• On real life tests - IMPROVED
• cognitive performance
• memory
• ability to pay attention and focus,
• decision-making
• response to challenges
On job performance
• better classroom management and organisation,
• greater ability to prioritise, to see the whole picture,
• more self-motivated and autonomous, • greater attunement to students’ needs• more supportive relationships with
students
Impacts on the young – in order of magnitude
• IMPROVED -
– Mental health - anxiety, depression, stress – Learning: focus, attention, flexibility, creativity – Wellbeing – Reactivity and behaviour – Social and emotional skills – self awareness,
emotional regulation, resilience, motivation, social skills, empathy
Body scan
• Not trying to get into any particular state.
• Not even trying to relax.
• Simply visiting each part of the body in turn and exploring what is already there.
• Relaxation comes when we stop wanting things to be a particular way – and just be with what is there.
Stop
Feel your feet
Feel your breathing
Be
Eight sessions of 90 minutes,
To help YOU develop a mindfulness practice
Different mindfulness practices, reflections and exercises
Home Practice of around 20 minutes per day
Course book
8-Session Training
SESSION ONE:Waking Up to the Autopilot
SESSION TWO:Bringing
Curiosity to our
Experience
SESSION THREE:Mindfulness in Daily Life
SESSION FOUR:Stepping Back
from Thoughts
and Worries
SESSION FIVE:Exploring Difficulty: Building
Resilience
SESSION SIX:Relating to
Ourselves and Others
SESSION SEVEN:Developing
Balance in our Lives
SESSION EIGHT:Mindfulness and the Rest of Your Life?
To get in touch…..
• Sue Bolton
• 07443 564 394
• www.wellbeingusingmindfulness.co.uk
