Stress Relief Through Mindfulness for the Home and Classroom · Mindfulness at Home: Simple Ways to...
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Stress Relief Through Mindfulness for the Home and Classroom Michelle Benedict, M.A.Ed.
Transcript of Stress Relief Through Mindfulness for the Home and Classroom · Mindfulness at Home: Simple Ways to...
Stress Relief Through Mindfulness for the Home and Classroom
Michelle Benedict, M.A.Ed.
Overview:• The Science of Stress
• What is Mindfulness?
• Mindfulness vs. Mindset
• Where to Begin
• Mindfulness at Home
• Mindfulness in the Classroom
• Creating a Plan
The Science of Stress:
Type
s of
Str
esso
rs
The Brain Response:
Prefrontal Cortex
Amygdala Hippocampus Cerebellum
Human Needs:
Adult Mental Health in America:
Mental Health in Children:
What is Mindfulness?
The formal, deliberate practice of mindfulness teaches us different ways to relate to our thoughts, feelings, and emotions as they arise.
Mindfulness can be defined in three ways:• a state of mind (mindful moment)• a trait (set point)• a practice (intentional, formal practice)
Understanding Deliberate Practice:Deliberate Practice – purposeful and systematic
Characteristics of Deliberate Practice• requires focused attention (greatest challenge• conducted with the specific goal of improving
performance• transforms into automatic behaviors over time• mindless activity is the enemy of deliberate practice• progress does not occur with mindless repetition
Mindfulness vs. Mindset:Mindfulness is the deliberate practice beingaware of the presentmoment. This awarenesshelps us understand the relationship between what happens to us and our response to it.
Mindset is the way you approach life and experiences in general. There are two types of mindsets:• fixed (static)• growth (dynamic)
Where to Begin:
Mindfulness Practice Begins With YOU:
• breathing techniques• awareness of present moment
• language of growth mindset• non-judgement of practice
Mindful Awareness Exercise:
Breathing Techniques:
Things to Remember:
• inhale through the nose• posture
• exhale through the mouth
• breathe slowly and evenly
• if mind wanders, bring it back to breath
Breathing Exercise #1:
Breathing Circle
Breathing Exercise #2:
Growth Mindset Language:
Nonjudgement of Practice
Mindfulness at Home:Simple Ways to Bring Mindfulness Home:• model focusing on one task at a time• practice mindful routines (eating, time with family)• use growth-minded language every day• develop a formal mindfulness practice with
yourself and your family• remember that mindless activity is the enemy of a
mindful practice –Life is short, live with intention!
Mindful Routines: Eating
Mindful Routines: Bedtime
• Deep Breathing• Mindful Meditation• Self-Affirmations• Yoga/Stretching• Gratefulness Journal• Reflective Discussion
Mindfulness at School:
Mindfulness at School:
In My Classroom:
Steps to Teaching Mindfulness:• Teach students the basics of brain science• Teach breathing techniques/body scan• Model and expect students to use growth-minded
language every day• Develop reflective thinking in students• Expect bumps in the road, but when you practice
consistently, you will see results over time• Share the practice with families
Brain Science Basics:
Growth Mindset:
Growth Mindset:
Growth Mindset:
Growth Mindset:
Summary:
Life Today Presents:• A schedule that is too
busy• Pressure to perform• Too much media• Lack of face to face
relationships• A brain in a constant
state of Fight, Flight, or Freeze
The Result:• Decreased efficiency• Problems with
attention• Impulsive Behaviors• Increased Anxiety &
Depression• Sleep Difficulties• Social Struggles
Mindfulness Helps Develop:• Increased stimulation
in the prefrontal cortex of the brain
• Better focus and concentration
• Increased sense of calm
• An understanding of how our brain works
The Result:• Increased focus and
performance• Skillful response to
difficult emotions• Natural conflict
resolution skills• Happier, healthier
people who can work and learn efficiently
Summary:
Creating a Plan:• Start with a personal mindfulness practice• Learn about the brain’s response to stress• Master breathing techniques and body scan• Practice a growth mindset (both in self-talk and
in modeling to others)• Once you have developed a consistent
personal practice, share it with others!
Michelle Benedict, M.A.Ed.Elementary Educator/
Mindfulness Practitioner
[email protected](314) 599-5841
