Workshop #6

Welcome to Workshop #6!

In our sixth workshop, we will focus on developing a deeper understanding of what it is to be mindful of our thoughts, and the effects thoughts have on our emotions and behaviors.

Don't forget to complete your Gratitude Journal this week. You can complete the online Gratitude Journal OR print the gratitude journal document at the bottom of Workshop #2.

Star Breathing Exercise

Let's start today off by trying the Star Breathing exercise below for two minutes.

Star Breathing.pdf

You may be asking yourself why we keep practicing multiple different breathing strategies.

Deep breathing is one of the best ways to lower stress in the body. Breathing exercises can help you relax because it slows down your breathing, which will then slow down the effects your stress is having on your body and mind.

Pink Elephant Activity

Now that our bodies are calm after the Star Breathing exercise, let's try an experiment. Follow the directions and CLICK through the presentation below.

Pink Elephant

How long did you make it? Our guess is not too long. Are you wondering why you thought about the pink elephant so quickly, even though you were asked not to. This is because it is difficult to "push" your thoughts away, even when you want to.

Balloon Visualization

Next, let's try "letting go" instead of "pushing away" a thought. For this exercise, begin by identifying one negative thought you have experienced in the past or one that you currently have. Then read the visualization below.

Letting Go Visualization .pdf

How was the experience of letting go of thoughts different than pushing away thoughts? Which one was easier? Think about a time in the next week where you might have a negative thought and can practice the technique of letting go.

Dealing With Troubling Thoughts

We know that thoughts can be powerful, especially negative thoughts. That's why we provided one last activity for you to try when dealing with negative thoughts. Give it a try!

Copy of at-home practice

Resource Citation

Star Breathing: https://copingskillsforkids.com/blog/using-shapes-to-teach-deep-breathing

Baby Elephant Pictures: https://www.carstickers.com/products/stickers/animal-stickers/elephant-car-stickers-decals/marketplace/baby-elephant-cartoon-sticker/

Pink Elephant Activity: https://elevatecounselingaz.com/dont-think-of-a-pink-elephant/

Dealing With Troubling Thoughts Exercise: Learning to Breathe: A Mindfulness Curriculum for Adolescents to Cultivate Emotion Regulation, Attention, and Performance by Patricia Broderick

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