Stress Relief Through Mindfulness for the Home and Classroom. Michelle Benedict, M.A.Ed.

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1 Stress Relief Through Mindfulness for the Home and Classroom Michelle Benedict, M.A.Ed.

2 Overview: The Science of Stress What is Mindfulness? Mindfulness vs. Mindset Where to Begin Mindfulness at Home Mindfulness in the Classroom Creating a Plan

3 The Science of Stress: Types of Stressors

4 The Brain Response: Prefrontal Cortex Amygdala Hippocampus Cerebellum

5 Human Needs:

6 Adult Mental Health in America:

7 Mental Health in Children:

8

9 What is Mindfulness? Mindfulness can be defined in three ways: a state of mind (mindful moment) a trait (set point) a practice (intentional, formal practice) The formal, deliberate practice of mindfulness teaches us different ways to relate to our thoughts, feelings, and emotions as they arise.

10 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

11 Mindfulness vs. Mindset: Mindfulness is the deliberate practice being aware of the present moment. This awareness helps 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)

12

13 Where to Begin: Mindfulness Practice Begins With YOU: awareness of present moment breathing techniques language of growth mindset non-judgement of practice

14 Mindful Awareness Exercise:

15 Breathing Techniques: Things to Remember: posture inhale through the nose exhale through the mouth breathe slowly and evenly if mind wanders, bring it back to breath

16 Breathing Exercise #1: Breathing Circle

17 Breathing Exercise #2:

18 Breathing Exercise #3: Guided Breathing

19 Growth Mindset Language:

20 Nonjudgement of Practice

21 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!

22 Mindful Routines: Eating

23 Mindful Routines: Bedtime Deep Breathing Mindful Meditation Self-Affirmations Yoga/Stretching Gratefulness Journal Reflective Discussion

24 Mindfulness at School:

25

26 Mindfulness at School:

27 In My Classroom:

28 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

29 Brain Science Basics:

30 Body Scan: Body Scan for Kids

31 Growth Mindset:

32 Growth Mindset:

33 Growth Mindset:

34 Growth Mindset:

35 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

36 Summary: 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

37 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!

38 Michelle Benedict, M.A.Ed. Elementary Educator/ Mindfulness Practitioner (314)

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