ONLINE CLASSROOM
Teen Mindfulness Workshop
Course Objectives
Course Components
​1. Reading & Videos. For each day there will be reading, visual aids and videos that are covered in class.  
2. Practice.
3. Additional Resources. 

Day 1

Anatomy of Mindfulness & Awareness

Day 1 Outline of topics/Reading & Video resources

 

What is Mindfulness?

Daniel J. Siegel M.D. tells us in The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being:

Studies have shown that specific applications of mindful awareness improve the ability to regulate emotion, to combat emotional dysfunction, to improve patterns of thinking, and to reduce negative mindsets. Research on some dimension of mindful awareness practices reveals that they greatly enhance the body’s functioning: Healing, immune response, stress reactivity, and a general sense of physical well-being are improved with mindfulness.”

https://www.uctv.tv/shows/The-Effects-of-Mindfulness-31364

How and why does it work?

How Meditation Can Reshape Our Brains: Sara Lazar at TEDxCambridge 2011

https://www.youtube.com/watch?v=m8rRzTtP7Tc

The anatomy of fear

How does the fear response work in our bodies?

 

How do we start? What does awareness really mean?

Example of s simple practice (its probably not what you think it is)

 

Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.

Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.

Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.

Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.

Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.

Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.

Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.

Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.

 

When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Understanding the body scan meditation.

https://palousemindfulness.com/docs/bodyscan.pdf

Let's Practice Together - intro to guided meditation

Additional Resources

This mindfulness teacher gets results (just ask Kobe)

Newton’s George Mumford teaches basketball greats — and everyday people — the power of flow.

By Daniel McGinn,May 27, 2015

https://www.bostonglobe.com/magazine/2015/05/27/this-mindfulness-teacher-gets-results-just-ask-kobe/mMYGHRJSziVp4DLq2gAzcJ/story.html

 

The Brain: How The Brain Rewires Itself

Not only can the brain learn new tricks, but it can also change its structure and function--even in old age

http://content.time.com/time/magazine/article/0,9171,1580438,00.html

https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/

Track NameArtist Name
00:00 / 01:04

Day 2

Biology of Breathing

Day 2 Outline of topics/Reading & Video resources

 

How does breathing affect the brain?

Understanding the stress response.  Harvard Health Newsletter 2011

https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Breathing to beat stress

 

Noticing our breath

How to practice.  

Let's Practice Together - breathing meditation

Additional Resources

Anatomy of Anxiety from Time Magazine

Track NameArtist Name
00:00 / 01:04

Day 3

Dealing with Difficult Emotions

 

Day 3 Outline of topics/Reading & Video resources

 

How can mindfulness help with emotional regulation

Mindfulness is not magic.

Separating thoughts from reality

Why noticing our breath and physical cues helps with emotional regulation?

How to practice.  

Let's Practice Together - physical and emotional awareness meditation

Additional Resources

https://www.ajc.com/news/local/getting-jump-life-skills/g7U5FxRWXwEkY69P1APkIO/

Day 4

Practicing Your Skills

Day 4 Outline of topics/Reading & Video resources

 

Course review

You are not "bad" at meditation

https://www.tenpercent.com/meditationweeklyblog/is-your-mind-an-amusement-park

Partner Practice Exercise

Parting thoughts and continuing education.

Give yourself (and others) a break.  Practicing gratitude and compassion towards yourself and others is a fundamental principle of most mindfulness practices.

How to practice.  

Let's Practice Together - anchoring meditation

Additional Resources

Anatomy of Anxiety from Time Magazine

Track NameArtist Name
00:00 / 01:04