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iSOSY Personal Wellness

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Mindfulness

Minute

Grounding Techniques for

Living in the Now

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Today you will learn:

The importance of practicing mindfulness in your own life before having the skills to impart it to others
To increase your ability to regulate emotions, decrease both stress and anxiety
Strategies to achieve personal wellness

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Mindfulness is:

The ability to intentionally focus on the present moment without judgment
Self-regulating our attention “with an attitude of curiosity, openness, and acceptance”
“Aliveness”
Not taking things for granted
Returning to the present moment

Mindfulness isthe ability to intentionally focus on the present moment without judgment. The concept of mindfulness is about acting purposefully, rather than acting on auto-pilot.

It may mean something as simple as taking joy in little things like a loved one’s smile or the scent of a flower.

It includes the practice of slowing one’s breathing and becoming conscious of what is happening in the immediate surroundings.

Experts define mindfulness as the practice of self-regulating one’s attention. It’s using “an attitude of curiosity, openness, and acceptance,” to calm and soothe yourself by shifting focus away from the effects of a stressor to the present moment. Trauma can be present in anyone’s life, but for most migratory students and indirectly, their service providers, that stress can be multiplied in a number of areas ranging from immigration issues, cultural or language barriers, poverty, and poor physical or mental health .

Like any skill, mindfulness takes practice. It is important to encourage students with the reminder that often the only thing standing between us and our goals is a little bit of practice.

Mindfulness also includes the effort of not taking things for granted and returning one’s focus to the present moment again and again.

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ICEBREAKER:

Check in -

How are you

feeling?

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Brain Systems

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Brain Systems

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Benefits of mindfulness:

Reduce stress
Increase focus
Improve emotion regulation
Increase empathy
Increase resilience
Improve physical well-being
Improved creativity and collaboration

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ACTIVITY:

Check in -

Where are

you in your

body?

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Let’s Practice!

Body Scan Meditation
Walking Meditation
“Petitation” (meditation with pets)

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Mindfulness Strategies and Tools:

Stress balls
LED votive candles
Worry stones
Quiet corner
Peace place (yoga mat)
Draw/color
Comfort kits

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Can help reset/manage emotions
Should be personalized
Should be done in collaboration with the family if feasible
Items may be bought at the dollar store or Amazon
Ideally, assemble the kit with the students and practice how to use the items
Place in an easily accessible/secure area

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Comfort Kits:

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iPod or MP3 player with music for different moods
Family pictures
Snacks and candies/water
Essential oils or LED candles
Puzzle or craft project
Journal

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Comfort Kit Item Examples:

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Mindfulness

Gratitude list
Intention list
Mindfulness jar
Stress ball
Eye pillow

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More Items to Make with Students:

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ACTIVITY:

Intention Setting

The next activity recognizes the importance of developing intentions about how you and your future. How do you want to be in the future? How (and perhaps where do you want to live in the future? And how do you want to show up in the world.

The activity should help you uUnderstand the importance of the gifts you have available, identify those you wish to cultivate and those you recognize in others.

Throughout this activity, be sure to develop a list to remind yourself of all that you have to share when working with others.

I’m going to quickly guide you through the questions, then, I want you to pause the recording and actually discuss each of the questions. The questions can be found in an activity called Intention Setting.

An intention is not a goal, it is just something you want to align with in your life. It is an aim, a purpose, or attitude to which you would be proud to commit.
Intentions evoke feelings and purpose. Setting an intention is a way to bring your feelings and thoughts into alignment. Try to keep the intention brief and positive (i.e.”begin spending time with others” instead of “stop being isolated and lonely”).
As you think about forming intentions, use the answers to the following questions to help align your thoughts for both meditation and actions.

A few questions to start with are:

What matters most to you?
What would you like to build, create, or nurture in your life?
What would you like to let go of?
Who would you like to forgive in your life?
How do you feel when you are your happiest self?
What makes you proud?
What word(s) would you like to align yourself with?
What fears would you like to release?
What are you grateful for?

Other questions can certainly come into play, so be sure to add to your list!

Before we move on, take a little time to discuss how you could use this activity with your students.

Please pause the recording now.

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ACTIVITY:

Five Senses Mindfulness Exercise

We did a lot of thinking (and perhaps planning in the last activity. This mindfulness activity can be practiced quickly in any situation.

The goal is simply to pay attention to what you are experiencing with each of your five senses.

I want you to:

1. Notice five things you can see. Look around you and bring your attention to five things that you can see. Pick something that you do not normally notice, like a shadow or a small crack in the concrete.

2. Notice four things that you can feel. It can be anything that you feel… from the texture of your clothing to the feeling of a breeze or air conditioning that's circulating around you, or the smooth surface of a table on which your hands are resting.

3. Notice three things that you can hear. Take a moment to listen and note three things that you hear in the background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic from a nearby road.

4. Notice two things you can smell. Bring your awareness to smells that you usually filter out, whether they are pleasant or unpleasant. Perhaps if youre outside, you may get a whiff of naturem, or if it’s near lunch or dinner time, you may smell food being prepared, or thel of a fast-food restaurant across the street.

5. Notice one thing you can taste. Focus on one thing that you can taste at this moment. You can take a sip of a drink, chew a piece of gum, eat something, notice the current taste in your mouth, or even open your mouth to search the air for a taste.

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ACTIVITY:

Yoga

Classroom

Activity

Yoga is a great activity to practice mindfulness and enable students to reduce symptoms of stress and anxiety.

There are several rudimentary yoga poses that can support working on your focus and breathing. The poses are:

mountain pose
downward facing dog
tree pose
bridge pose
extended child’s pose

Youth and young adults alike love the physical aspects of yoga, and with practice, the physical and mindfulness of each activity pair well.

Yoga Classroom Cards can be purchased or videos can be used to help students learn the basic poses.

Yoga 4 Classrooms cards (retail price $32). http://www.yoga4classrooms.com/activity-card-deck

Yoga 4 Classrooms (Y4C) helps students develop the self-awareness to realize how they feel and what they need. They teach strategies to slow down, unwind and manage emotions. The cards guide you through movements that optimize strength, flexibility and balance.
They promote healthy habits; and remind us to love and forgive ourselves. Yoga 4 classrooms provides students with tools for learning and lessons for life.
Other, larger (6x 8) boxed sets feature 67 yoga poses, brain boosting movements, breathing exercises, visualizations, mindfulness activities, creative movement and community building games. Wellness and character-building discussion points such as the power of positive thinking, nutrition, and being a peacemaker, address the whole child – physical, social and emotional are included.
You can certainly explore other options that better meet your needs.

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ACTIVITY:

Making

Stress

Balls

Another activity to engage in… make your own stress balls! Stress balls are great tools for keeping hands and minds busy.

You should have all of the materials you need for this exercise. That includes:

• Three balloons

• Rice or flour

• Funnel

• Scissors

Steps:

• Flatten the balloon and blow it up a little for some extra stretch. It does not have to be fully filled with air, as you want to be able to easily handle the size of the finished stress ball. Stretch out the balloon. (Tip: simply blow it up for some extra stretch.)

• Choose the filling - either rice or flour work nicely.

• Stick a funnel into the neck of the balloon.

• Slowly pour your filling into the balloon. Try to avoid clogging the neck of the balloon, but if it does clog, use a pen or pencil to clear the opening.

• Remove the funnel from the balloon and let out as much air as you can. (Tip: if you’re using flour, try to pinch the balloon near the neck and separate your finger and thumb slightly. Too wide an opening can blow flour everywhere.)

• Tie the neck of the balloon closed tightly.

• You can snip off any excess rubber.

• Grab the second balloon and snip off the end.

• Grab the last balloon, and snip the end, leaving enough to tie.

• Tie the end, and you’ve made yourself a squishy stress ball.

NOTE:

A website - noted on the activity sheet - he website https://patch.com/us/dealtown/buy-or-diy-how-make-squishy-stress-ball - provides several additional ideas to make personalized stress balls.

Pause the recording now… and have fun making your own stress balls.

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ACTIVITY:

Making

Eye

Pillows

Another mindfulness activity is making eye pillows. Eye pillows are yet one more way to calm your senses before sleep.

Materials:

• Inexpensive knee socks

• Rice and flax seed

• Essential oil(s)

A Funnel

• Scissors

TheSteps involved in creating eye pillows are to:

• Purchase or locate inexpensive knee socks. Be sure to wash them to ensure softness.

Tie a knot in the bottom of each sock.

• Mix the rice and flax seed (any ratio/consistency will work). Flax seed is not necessary but does create additional softness for the pillow. Just toss the ingredients into a bowl, and let the participants mix it up with their hands. Encourage them to talk about the senses, how it feels, how it smells, and what it looks like.

• Add essential oil, remembering a few drops goes a long way (three or four drops will be plenty). If you have different oils, have the participants smell the bottles and choose which they like best. Mix again after adding the oils.

• Insert funnel in the sock and gently pour the rice mixture into the sock.

• Tie a knot at the end of the sock.

• Have participants try out the mask and discuss if and how it makes them feel more relaxed.

NOTE:

Using simple ingredients like socks, rice, funnels and essential oils (optional), these eye pillows can be created quickly and easily. For detailed instructions, check out the website that can be found on the activity sheet. http://www.lazylizardsyoga.com/kids-yoga/creative-crafty-and-calming/.

Pause the recording now to make your own eye pillows.

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ACTIVITY:

Making Mindfulness

Jars

Our final activity of the day involves the participants in something that will facilitate mindfulness and relaxation.

It also provides something tangible for participants that they can keep in their living or classroom space.

While making the mindfulness jars, coach participants in ways to soothe themselves, calm down, and work through emotions.

The materials you need are:

• Clean plastic bottles

• Hot water

• A mixing bowl (preferably one with a pouring spout to easily pour your mixture into the

mindfulness jar)

• Whisk

• Liquid watercolor or food coloring

• Fine glitter

• Elmer’s Washable Clear Glue

Listen to the following steps. The activity sheet that accompanies this recording can be used to give guidance while you’re actually making the mindfulness jar.

1. Pour glue and hot water into the mixing bowl, along with some liquid watercolor or food coloring, and glitter.

2. Mix with the whisk. When everything is blended, continue mixing vigorously as you immediately pour into the water bottle. This helps the glitter transfer to the water bottle instead of settling in the mixing bowl.

Please pause the recording now and start having fun creating your own mindfulness jar.

NOTES:

• Additional websites and videos are noted on the activity sheet. Additional recipes - and ways / and ingredients can be found there. Be sure to look for additional options to use with your students.

preschool inspiration site https://preschoolinspirations.com/6-ways-to-make-a-calm-down-jar/ provides instructions for making the mindfulness jars six different ways. Ingredients include plastic jars, glitter, glue, water and /or corn syrup. To make your own, take a look at the site and select a recipe or use the one above.

• This video https://www.youtube.com/watch?v=sT2WjQxuEnE also provides step-by-step instructions.

• Use this activity one-on-one or in a small group. You will need warm water, which may not be suitable to a large group training. Cover the area to contain messes.

• Materials may be found at arts and craft stores or through Amazon (they have large jars of clear glue). Voss water bottles work best and may be cheaper than mason jars.

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Mindfulness as a Superpower

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Please use the link to fill out an evaluation. Thank you!

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