September 2020


August 2020

Lesson # 2 - Mindfulness

Week of August 31 - Sept. 11, 2020

Objectives of the lesson:

  1. Students will be able to describe "Mindfulness"

  2. Students will know when it is appropriate to use mindfulness.

Essential Questions:

· What is mindfulness?

· Why is belly breathing helpful?

· How can we use belly breathing to focus and relax?

Sometimes we have a lot of things that we are thinking about at the same time. Maybe something that we are worried about; like no food in the house, mom and dad are always at work, I miss my friends and my teacher. These are all normal feelings that sometimes make us feel alone. Mindfulness is a good way to learn to relax. Watch this video and you can practice as many times as you need.

Standards

M 1. Belief in development of whole self, including a healthy balance of mental, social/emotional and physical well-being

M 2. Self-confidence in ability to succeed


Pre Test Questions

  1. Does it take a long time to learn to be mindful? Yes No

  2. Can you do mindfulness exercises with someone else? Yes No

  3. Does it take a long time to do a session of mindfulness? Yes No

Activity # 1 - Mindfulness Activity #1: "Just One Breath" Breathing Activity

  1. This activity can be done in as little as one minute, but you can also do it for longer periods of time.

Say to the students:

  1. Find a relaxing place where you will not be disturbed.

  2. Sit in a comfortable posture, either with your legs folded (criss-cross applesauce) or any comfortable posture.

Begin by setting a timer for one minute.

  1. Start breathing deeply in and out. Notice how the breath feels as it moves in and out of your body. Notice how the air feels on your skin. Pay attention to any sensations that you notice or any sounds that you hear.

  2. Take another slow deep breath and see if you can imagine how the breath moves down into the lungs and then back up again. Thank your body and breath for giving you life and keeping you healthy.

  3. Take one more deep breath and hold the breath for a moment - then release it.

  4. If thoughts become intrusive, try and imagine your thoughts immersed in a white, puffy cloud and push the thought cloud out of your awareness.

  5. Afterward, notice how you feel after taking this one-minute break.

Activity # 2 - Mindfulness Activity #2: Tense and Release Muscle Relaxation

The tense and release muscle relaxation is an exercise that relaxes the mind and body by progressively tensing and releasing those large muscle groups.

In this activity,

  1. Gently tense and then release each large muscle group without straining too hard.

  2. Try to tense each muscle for approximately 5 seconds for the best results.

  3. This activity is perfect prior to going to sleep because it helps the body release tension. Tell students to try this activity lying down after they get into bed for the night.

  4. Starting at the feet, gently squeeze the muscles in the feet by tightening them, then slowly releasing. You can also point the toes up and then back down for a gentle release.

  5. Next, squeeze the large muscles in the calves for 5 seconds, then gently release. Working your way up the body, squeeze the thigh muscles for 5 seconds then gently release.

Notice how much calmer you feel already.

  1. Next tense and release the hips and buttocks. You can also do this by straightening the legs and then releasing the tension.

  2. Squeeze the abdomen and chest next and gently release. Notice the wave of relaxation moving through you.

  3. Now slowly draw both hands into fists and squeeze tightly for about 5 seconds then release. Point your arms and hands out straight while squeezing tightly then releasing next.

  4. Finally, shift your attention to your neck and shoulders. Raise your shoulders up towards your ears and squeeze for 5 seconds then release. Do this a couple more times and feel the gentle release.

9. Gently move your head from side to side 2-3 times and then relax.

If you would like to, you can continue this activity back down the body for more relaxation.

This activity grounds you into the physical body and it's a great way to practice mindfulness. The tensing and relaxing of the muscles of the body helps release the strain and stress of the day helping students get a wonderful night's rest.

Pre Test Questions

  1. Does it take a long time to learn to be mindful? Yes No

  2. Can you do mindfulness exercises with someone else? Yes No

  3. Does it take a long time to do a session of mindfulness? Yes No



Welcome Back !!! Week #1:

Objectives:

Students will be able to:

  • Identify expectations over zoom

  • Provide an example of how you will follow the rules in zoom and Google Classroom

Hope everyone had a great Summer and you are ready for a fun filled year. Every week you will be able to come to this site and learn new skills with the activities the Counselors post for you.

Week of August 17 - 21, 2020

  1. Be on Time!

  2. Be prepared - have your paper, pencils, erasers, etc. close to you.

  3. Set up in in area in your house that is free from noise or interruptions.

  4. Turn on video - we need to see your beautiful face.

  5. Mute yourself until it is your time to speak.

  6. Raise your hand if you want to speak.

  7. No chatting if Teacher is speaking.

  8. Be respectful!

REMEMBER - THE COUNSELORS AND STAFF ARE HERE TO HELP YOU!!!