MIndfulness & Managing your mood

Mindfulness and Tips for Mood Boosting & Stress Busting

What Is Mindfulness?

What do you think when you hear the word Mindfulness?

Youth will be able to define the concept of mindfulness.
Youth will be able to identify positive words to inspire and support self-reflection.
Youth will be able to demonstrate behaviors to relax the body and mind.

Thoughts & Feelings

Thoughts are always coming and going. The messages you give yourself can either distress or they can empower you. When you have a negative thought, is there another way to think about this thought that allows you to find comfort? Reframing thoughts helps you consider alternative views and helps you change the story.

New House

What were some thoughts Riley was having about moving?
Her new house?
Her new bedroom?
Her dad having to go to work?
How did each of these thoughts make her feel?

1st Day of School

Have you ever gone through a big transition like Riley? (Even just transitioning from elementary to middle school?)
Can you name a “core memory?” ...
Why did the core memory change when sadness touched it?
How do you think a memory would change if a different emotion touched it?

What is stress?

Review what stress is and how it affects the body
Identify what causes us stress
Understand the need for healthy stress management skills

Activity: Glitter Jar Visual

The jar represents the mind. Right now it is clear and calm. But if it is disturbed, it quickly becomes full of distractions.
Shake glitter jar and place it down on a level surface.
The glitter moving around represents all of the thoughts and feeling that occur when feeling anxious or upset. With rest and trying to keep calm, the glitter slowly moves back down to the bottom. This represents the use of mindfulness techniques. With mindfulness practice, the mind becomes clear and more relaxed (there is no glitter moving around to distract thoughts). Visualizing the glitter gently falling when stressed can facilitate relaxation and produce a calming effect.

Supply List to Make Your Own Glitter Stress Relievers

Calming Jar supplies

hot water ~ sealable jar ~ 1 bottle glitter glue ~ super glue ~ extra fine glitter

Glitter Slime Supplies

1 bottle clear glitter glue ~ warm water ~ 1tsp borax ~ seal able jar for storage

Activity: Nature Mandala

Spending time in nature among sunshine and fresh air can be great for your mood. Collecting leaves, flowers, twigs, and other natural materials on a nature walk can provide you an abundance of materials for creating (different colors, shapes, textures, and more). On your next nature walk, gather bits of nature to create your own "Nature Mandala".A mandala is a geometric shape that means “circle” in Sanskrit. The circular design is meant to express the concept that everything is connected in life. Mandala are designed around a center, and portray balance and symmetry.