ONLINE CLASSROOM
Teen Mindfulness Workshop
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Course Objectives
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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?
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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.”
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https://www.uctv.tv/shows/The-Effects-of-Mindfulness-31364
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How and why does it work?
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How Meditation Can Reshape Our Brains: Sara Lazar at TEDxCambridge 2011
https://www.youtube.com/watch?v=m8rRzTtP7Tc
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The anatomy of fear
How does the fear response work in our bodies?
How do we start? What does awareness really mean?
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Example of s simple practice (its probably not what you think it is)
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Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
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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.
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Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
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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.
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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.
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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.
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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.
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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.
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Understanding the body scan meditation.
https://palousemindfulness.com/docs/bodyscan.pdf
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Let's Practice Together - intro to guided meditation
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Additional Resources
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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
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
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Day 2
Biology of Breathing
Day 2 Outline of topics/Reading & Video resources
How does breathing affect the brain?
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Understanding the stress response. Harvard Health Newsletter 2011
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
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Breathing to beat stress
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Noticing our breath
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Let's Practice Together - breathing meditation
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Additional Resources
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Anatomy of Anxiety from Time Magazine
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Day 3
Dealing with Difficult Emotions
Day 3 Outline of topics/Reading & Video resources
How can mindfulness help with emotional regulation
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Mindfulness is not magic.
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Separating thoughts from reality
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Why noticing our breath and physical cues helps with emotional regulation?
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Let's Practice Together - physical and emotional awareness meditation
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Additional Resources
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https://www.ajc.com/news/local/getting-jump-life-skills/g7U5FxRWXwEkY69P1APkIO/
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Day 4
Practicing Your Skills
Day 4 Outline of topics/Reading & Video resources
Course review
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You are not "bad" at meditation
https://www.tenpercent.com/meditationweeklyblog/is-your-mind-an-amusement-park
Partner Practice Exercise
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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.
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Let's Practice Together - anchoring meditation
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Additional Resources
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Anatomy of Anxiety from Time Magazine
