Mindfulness Resources
Mindfulness and Gratitude
Gratitude - Write down three names
One who has encouraged you
One who has stood up for you
One who has taught you something
Gratitude - Three things to consider
Do you have a warm comfortable bed to sleep in?
Do you get enough food to live comfortably?
Do you have access to clean, indoor water?
Gratitude - Three facts to ponder
Can you read? It is estimated that nearly 800 million people cannot (worldwide).
Do you have power in your home? It is estimated that 940 million people do not.
Do you have a hobby? What is it? Think about how many people around the world may not have access to what you love to do.
Have students pull out a sheet of paper and give this assignment:
1-Write down something you can see right now.
2-Write down something you can hear right now.
3-Write down something you can touch right now.
4-Write down something you can smell.
5-Write down how you feel right now.
STOP ACRONYM STANDS FOR:
S: Stop. Whatever you’re doing, just pause momentarily.
T: Take a breath. Re-connect with your breath. The breath is an anchor to the present moment.
O: Observe. Notice what is happening. What is happening inside you, and outside of you? Where has your mind gone? What do you feel? What are you doing?
P: Proceed. Continue doing what you were doing. Or don’t: Use the information gained during this check-in to change course. Whatever you do, do it mindfully.
Cognitive Behvaioral Therapy Los Angeles
3 Mindfulness Stretches
Sit facing forward, feet flat on the floor. Hands flat on desk with arm straight. Now tuck your chin to your chest and round your back. Hold. Now reverse this action by looking up to the ceiling, chin up in the air and arch your back. Hold. Now take the next 30 seconds and slowly go back and forth from these two positions, holding each one for a few seconds.
Everyone put your elbows on your desk. Now slide them forward and lower your head to the desk. Rest your hands on the back of your shoulders. Now raise your left elbow up to the ceiling, feeling that twist in your back. Hold it. Now back down and raise your right elbow to the ceiling. Feel that twist. Hold it. Now back again once more and raise your left elbow. And back again once more to the right elbow.
Stand facing the side of your desk. Put both hands flat on the desk and lean forward, using the weight of your body to create that stretch in your wrists. Hold it. Now stand up straight again and turn both your hands around backwards and lean forward again. Your finger should be pointing toward your legs. Hold it. And stand up straight again. Go back to the first stretch with hands on desk, fingers facing forward. Lean forward. Then back around again, fingers toward your legs. Lean forward. Feel the stretch.
Muscle Relaxation
Color Breathing
Ask your students to think of a relaxing color and another color that represents anger, frustration, or sadness. Now, have your students close their eyes and imagine they are breathing in the relaxing color and letting it fill their entire bodies. On the exhale, ask them to picture the “negative” color leaving their body and dissipating throughout the room.
Shark Fin (2 minutes)
Coined by former Mindful Schools co-founder Laurie Gossman and Mr. Musumeci’s Grade 5 class of the book “Master of Mindfulness: How to Be Your Own Superhero in Times of Stress” fame, the Shark Fin is a fantastic tool that you can use during any quick moment in your day. It will help to calm your class, or individual students, when their minds and bodies may be fighting against them.
Place the side of your hand on your forehead, with your palm facing out to the side.
Close your eyes.
Slide your hand down your face, in front of your nose.
Say “shhh” as you slide your hand down your face
If you are sitting down, you do the 5 Ss while you move your hand: Sit up straight, sit still, sit silently, soft breathing, shut eyes.
If you are standing do the same but you are standing straight, still, silently, using soft breathing, and shut eyes while you move your hand down your face.
Heartbeat (5 min)
Our heartbeat is an amazing representation of our emotions. Like our breath, it is always with us. So, we can use our heartbeat to connect with the present moment in times of difficulty or stress.
You might like to begin this practice with three deep breaths, or the Shark Fin activity (see above).
Students place their fingers or hands over the part of their body where they can best feel their pulse.
– on the side of their neck, under their jaw
– inside their wrist
– or, over their heartAsk students to close their eyes and notice how quickly or slowly their heart is beating.
Encourage them to think about their current state of emotion and consider if this might be connected to how quickly or slowly their heart is beating.
Direct students to stand and jump up and down on the spot ten times.
Students return to sitting and feel their heartbeat again, noticing any changes.
Students may like to close their eyes and focus on their heartbeat until it slows back down.
