Mindfulness at School
What is mindfulness?
Mindfulness is ... the process of bringing one's attention to experiences occurring in the present moment, (it) can be developed through the practise of meditation. Wikipedia
Mindfulness is a state of active, open attention ... when you're mindful, you carefully observe your thoughts and feelings without judging them ... PsychologyToday.com
Mindfulness ... involves acceptance, meaning that we pay attention to our thoughts and feelings ... without believing, for instance, that there's a “right” or “wrong” way to think or feel in a given moment. GreaterGood.Berkeley.edu
Mindfulness ... can help us calm down when we are angry, sad or frustrated. (It) can help us feel happy too.
(Mindfulness) can help us to focus and do well in school, sports or music. Mindful Schools
So let's learn more.
Online Programs and Tools
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If you have a Smiling Mind account and would like to try some of the mindfulness activities other students have explored and enjoyed in the past,
click on the images above.
click on the images above.
More Mindfulness Exercises
The following sample activities, and the accompanying scripts, have been adapted from the Mindful Schools Program and MindBodyGreen.
'Heartfulness': Sending Kind Thoughts
This week we are learning about 'Heartfulness', or the concept of sending kind thoughts to others and to ourselves. Below are some of the techniques and practices we will be using in class. You may like to try them at home too, perhaps as you wake in the morning or as you go to bed at night.
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Get yourself into a mindful body position, then when you are ready, raise your hand, not to your belly as you did in the mindful breathing exercise, but instead to your heart.
When you feel comfortable, close your eyes. In your mind's eye, visualise someone who makes you happy. Picture that person as healthy and strong. Imagine them happy, maybe they are doing something they really enjoy. Imagine they are surrounded by calm and peaceful things and that their heart is calm and peaceful.
Now, let's send kind thoughts to that person. First, imagine your heart filling with kindness, let it fill until it's about to burst. Then, take all that kindness and imagine sending it out across the earth to that person you've been thinking of. Send them your wishes, you may even like to say them aloud:
May you be healthy and strong.
May you be happy.
May you be peaceful.
Remain in silence for a moment letting your kind thoughts flow from your heart to theirs.
You can also send those same kind thoughts to yourself. Close your eyes again, return your hand to your heart and say to yourself:
May I be healthy and strong.
May I be happy.
May I be peaceful.
Enjoy the moment.
This week we are learning about 'Heartfulness', or the concept of sending kind thoughts to others and to ourselves. Below are some of the techniques and practices we will be using in class. You may like to try them at home too, perhaps as you wake in the morning or as you go to bed at night.
________________________________________________________________________
Get yourself into a mindful body position, then when you are ready, raise your hand, not to your belly as you did in the mindful breathing exercise, but instead to your heart.
When you feel comfortable, close your eyes. In your mind's eye, visualise someone who makes you happy. Picture that person as healthy and strong. Imagine them happy, maybe they are doing something they really enjoy. Imagine they are surrounded by calm and peaceful things and that their heart is calm and peaceful.
Now, let's send kind thoughts to that person. First, imagine your heart filling with kindness, let it fill until it's about to burst. Then, take all that kindness and imagine sending it out across the earth to that person you've been thinking of. Send them your wishes, you may even like to say them aloud:
May you be healthy and strong.
May you be happy.
May you be peaceful.
Remain in silence for a moment letting your kind thoughts flow from your heart to theirs.
You can also send those same kind thoughts to yourself. Close your eyes again, return your hand to your heart and say to yourself:
May I be healthy and strong.
May I be happy.
May I be peaceful.
Enjoy the moment.
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Mindful Bodies and Listening
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Mindfulness of Breathing: Finding your Base
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The Bell Listening Exercise
Ring a bell and listen closely to the vibration of the ringing sound. Remain silent until you no longer hear the sound of the bell, then listen for one more minute and pay close attention to the other sounds you hear once the ringing has stopped.
What did you hear? What else is happening in the environment around you right now?
This activity offers an easy way for you to connect to the present moment.
Ring a bell and listen closely to the vibration of the ringing sound. Remain silent until you no longer hear the sound of the bell, then listen for one more minute and pay close attention to the other sounds you hear once the ringing has stopped.
What did you hear? What else is happening in the environment around you right now?
This activity offers an easy way for you to connect to the present moment.
More Mindful Art
Drawing and colouring can be particularly effective mindfulness activities. Here are a few designs to try.
Mindful Drawing and Zentangles
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Mindful Colouring
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Further reading for parents and teachers ...
