Circle Time

One word to describe your �winter break

Checking In

Let’s Chat...

�How was everyone’s fully-remote week?�

Are there concerns in the room �related to the recent spike �in the positive rate?

Mindfulness Moment

What is mindfulness?

“A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.”

Mindfulness Moment

Today’s First Technique:

BODY SCAN

Mindfulness Moment

Again, this is intended to allow us to just

“be in the moment”

Technique 1 — Body Scan

The Main Event

A TED Talk About...

Nothing

All it Takes is 10 Mindful Minutes

Transcript

Main Event

Now more than ever, mindfulness can (and should) be used to help reduce stress and anxiety.

Source 1 Source 2 Source 3 Source 4

Now More Than Ever, Mental Health Matters.

Main Event

Want proof?

“The results suggest that higher mindfulness is associated with lower problematic Internet use…”

“...mindfulness was found to be an important buffer, reducing the negative indirect association between problematic social media use and depression through fear of COVID-19.”

“These data suggest that, in a clinic setting, a brief body scan has immediate benefits for those experiencing chronic pain.”

“Mindfulness and antidepressants are similarly effective against depression”

More from: The American Mindfulness Research Association

Technique 2 — Mindful Listening

Mindful Listening

Technique 2 — Mindful Listening

Students practice mindful listening with their �whole bodies�noticing their thoughts, feelings, and movements �as they experience a piece of music.

Technique 2 — Mindful Listening

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Technique 2 — Mindful Listening

As you listen...

Let yourself be aware of anything you notice, without judgment or self-criticism.

Notice the pace of the music, the sounds of the different instruments, or the shifts in volume.

Notice if you’re more aware of a certain part of your body as you listen (i.e., “I feel the vibrations of the cello in my chest”).

Notice any thoughts or feelings that come up—perhaps the music is connected to a memory, or perhaps an anxious thought is trying to pop through.

Let any thoughts just pass through your awareness, and then gently bring yourself back to the sounds of the music.

Mindful Listening

Technique 2 — Mindful Listening

Now Reflect...

Take a moment to breathe and check-in with your body, breath, and mind (see step 2).

Does anything feel different?

Do you notice any shifts after listening to the piece of music?

Do you feel calmer?

If the piece you chose didn’t feel like a good fit, what might you look for in another piece (i.e., slower, fewer instruments, louder)?

Mindfulness Resources

Technique 3 — Spot the Differences

Even engaging in� simple activities�can be a mindful experience.

Technique 3 — Spot the Differences

Technique 3 — Spot the Differences

Technique 3 — Spot the Differences

Technique 3 — Spot the Differences

Technique 3 — Spot the Differences

More Photos Here

Closing Time

Which—if any—of the �three techniques did you find to be� most mindful?