1. UNCARVED BLOCK

2. INTRODUCTIONS

3. In the turbulent oceans of Middle School life, the Uncarved Block elective provides students the opportunity to discover ways to take time out, find out more about themselves and identify healthy living options that can bring out the fun in life. HOW IS STRESS MANIFESTED IN YOUR STUDENT BODY?

4. STRUCTURE OF A CLASS Breathing exercise Happiness journal (3 happy things) Topic for the Day: stress, identifying stressors, coping with stress, time management, meditation/mindfulness, mindful eating, self-esteem, yoga, laughter therapy, … Game or team-building (train game, assassin, jenga,…) Positive Strokes activity

5. BALANCE YOUR LIFE!

6. 6 STEPS TO RELAX Step 1: Sit straight up on a chair. Have your feet planted on the ground and your knees at 90 degrees. Step 2: Deep belly breathing (inflate the lower abdomen when inhaling) Start by inhaling through your nose and exhaling through your mouth (repeat four times). Each time try to keep the breathing slow and consistent. Step 3: Try to clear the mind of all thoughts and to only focus on the breathing. Step 4: Use right thumb to close off right nostril. Inhale slowly through left nostril. Pause for a second. Close left nostril with ring finger and release thumb from right nostril. Exhale through your right nostril. Repeat four times. Step 5:Then, inhale through right nostril and exhale through the left nostril four times. Step 6: Sit quietly for a few moments after you have finished. THERE ARE MANY DIFFERENT TECHNIQUES FOR RELAXATION; THIS IS JUST AN EXAMPLE. http://www.huffingtonpost.com/2013/08/09/breathing-health_n_3696302.html

7. IDENTIFY YOUR STRESSORS Have students write or draw things that are stressing them on a balloon In pairs hit the ballons back and forth Group exercise Group reflection

8. POSITIVE STROKES Time: about 2 minutes per person Procedure: Sit the group in a circle and explain: This is a game where we practice giving honest praise or positive strokes to our neighbor. We feel much better if receive good, positive, accurate messages about ourselves. Each of us will say something we like about the person on the left. “The thing I like about Anna is the way she is so calm even under pressure. When …. happened she not only coped without getting angry or frustrated but she…”

9. APPENDICES

10. MEDITATION https://www.youtube.com/watch?v=F6eFFCi12v8 A Lama visits UB Class to teach meditation

11. MINDFULNESS https://www.youtube.com/watch?v=NbizmVKHdgs https://www.youtube.com/watch?v=guXTS1YFf-0 An Introduction to MindfulnessBenefits of Being Mindful https://www.youtube.com/watch?v=sMsUGB_KV7s Making Sushi and Stone Soup In UB Class Mindful Eating: Chocolate Activity (GoZen) Stone Soup Story https://www.youtube.com/watch?v=P_TXIoiuBd4

12. TAI CHI CHUAN https://www.youtube.com/watch?v=HCJlp8SLNuw https://www.youtube.com/watch?v=7P9EiooL3Ck

13. https://www.youtube.com/watch?v=J4QaUOAVheo LAUGHTER THERAPY

14. Yoga http://www.webmd.com/balance/guide/the- health-benefits-of-yoga http://yogaminded.com/benefits/

15. TIME MANAGEMENT

16. BIODOTS http://www.stresswise.com/biodot

17. BIRD WATCHING MACROPHOTOGRAPHY Activities that promote being peaceful and quiet whilst also showing how adults incorporate hobbies into their lives to relax.

18. KITES http://www.my-best-kite.com/how-to-build-a-sled-kite.html Following the Taoist practice of kite flying to promote harmony with nature, relaxation and fun, we made our own kites in UB Class.

19. RESOURCES Fox, A. and Kirschner, R. (2005). Too Stressed to Think? A Teen Guide to Staying Sane When Life Makes You Crazy. Free Spirit Publishing Biegel, G. (2009). The Stress Reduction Workbook for Teens: Mindfulness Skills to help you Deal with Stress. Instant Help Books Shapiro, L. and Sprague, R. (2009). The Relaxation and Stress Reduction Workbook for Kids: Help for Children to Cope with Stress, Anxiety and Transitions. Instant Help Books