Lisa Kettler 2014

What is mindfulness Cultivating attention in the present moment On purpose Without judgement about the way our minds respond to our efforts to direct our attention Learning to be anchored in our body and senses Cultivating awareness of our mind and its actions Cultivating awareness of our emotional experience, both positive and negative “Heartfulness” About being, not doing

John Kabat-Zinn “If you can be mindful in the moment, it is possible for the next moment to be hugely and creatively different – because you are aware and not imposing anything on it in advance.”

Another quote from John… “It is both the work and the adventure of a lifetime not to be trapped in either our past or our ideas or concepts, but rather to reclaim the only moment we ever really have, which is now.”

John Kabat-Zinn on mindfulness 4Wvs&feature=player_profilepage 4Wvs&feature=player_profilepage

What mindfulness is NOT Relaxation (although relaxation can be a by-product of mindfulness for some), or sleeping logs A panacaea A religious practice (although some religious groups have embraced and practiced it for generations) A new skill – all of us are mindful sometimes already. About denying trouble or being removed from our experience– completely the opposite!....But without the internal struggle and judgement Expensive or difficult or time-consuming

Why teach it and use it in the school setting? An increasingly fast-paced environment Limited opportunities to learn and practice mind stillness, focussed attention High levels of stress and distress Alienation from body/emotion/ present experience Evidence of reduced reflective capacity in children relative to past generations.

Aristotle “Educating the mind without educating the heart is no education at all” Schools are very focussed on teaching cognitive skills and learning “stuff”. Knowing, judging, deciding Life not only calls on our cognitive capacities but also calls on our skills of self awareness, relatedness, heartfulness. Being as well as doing.

Does it work? What does it do for students? MINDFULNESS IN SCHOOLS – UK PROJECT A total of 522 young people aged 12–16 in 12 secondary schools Children who participated in the intervention reported: – fewer depressive symptoms post-treatment and at follow- up – and lower stress – and greater well-being at follow up The degree to which students in the intervention group practised the mindfulness skills was associated with better well-being and less stress at 3-month follow-up.

MindUP Evaluation University of British Columbia study, students in grades 4 and 5, (99) randomised controlled trial explored evidence centred on neuroendocrine regulation, executive functions and self and peer reports of pro-social behaviours. Improved Optimism and Self- Concept Healthy Neuroendocrine Regulation Increased Executive Function Positive Teacher Response Academic Achievement For a full report see: Schonert-Reichl, K. A. and Lawlor, M. (2010). and S.Schonert- Reichl, K. A., Oberle, E., Lawlor, M. S., Abbott, D., Thomson, D., Oberlander, T., & Diamond, A. (2011).

MindUP Four components – Learning about the brain – Learning and practicing quieting the mind and focusing attention – Mindfulness of the senses – Our place in the world Positive psychology practices including gratitude journals

Some examples to watch Mindful schools example video Vv8&feature=player_embedded Vv8&feature=player_embedded Mindfulness in education TEDx talk yer_detailpage&v=2i2B44sLVCM yer_detailpage&v=2i2B44sLVCM

Why learn it for yourself? Brief mindfulness intervention with teachers reduced burnout and stress, increased personal wellbeing and also improved classroom management and teacher performance. Learning mindfulness is much like learning to drive a car – it is experiential. Embodiment

Mindfulness changes brain structure Increases grey matter in the parts of your brain responsible for attention, emotion regulation Decreased grey matter in the “default mode” or reactionary parts of your brain Increases grey matter in the memory centres of your brain

“Be happy in the moment, that's enough. Each moment is all we need, not more.” ― Mother Teresa “Mindfulness meditation doesn't change life. Life remains as fragile and unpredictable as ever. Meditation changes the heart's capacity to accept life as it is. It teaches the heart to be more accommodating, not by beating it into submission, but by making it clear that accommodation is a gratifying choice.” ― Sylvia Boorstein

What’s involved? Short amounts of time, often, to invite children to begin to practice paying attention in the moment. Focus for attention – Start with the breath – Senses – mindful listening, seeing, touch, smell, taste, proprioception – Awareness of the body – Awareness of emotions – Awareness of the mind! – Awareness of compassion for self and others

Breath as an anchor

Ready made mindfulness activities Smiling Mind Loving Kindness meditations