1. Mindfulness training to strengthen outstanding practice mindfulness for staff and pupils Sue Bolton

2. first – about you ….. think about what you do not have enough of in your school or school life – what you would like more of jot it on the card – big enough so that I will be able to read it

3. in this workshop we will explore why mindfulness? mindfulness practice the.b mindfulness courses for staff and pupils

6. 7/11 Breathe in for 7 Breathe out for 11

7. mindfulness switches on the ‘being mode’ (parasympathetic nervous system) the body’s natural rest and repair system the experience is one of: taking a mental step back seeing the bigger picture looking from a different vantage point calm and well-being happiness taking root

8. how do we turn on this PSNS? experiencing awarenessing coming out of our heads and into our bodies sensing

9. mindfulness paying attention on purpose to body sensations, emotions, feelings, thoughts without judging them as ‘good’ or ‘bad’ moment by moment

10. research outcomes… More well-being; Increased happiness Less stress lower blood pressure improved cancer outcomes;helps psoriasis More white blood cells Boosted immune system reduced work absence

11. more research outcomes increased focus; induces ‘flow’ state improved memory; better concentration More empathy; More calm reduced addiction greater confidence more optimism Better decisions Strategic thinking

12. Research with school staff 16 research studies: mostly 8 week courses 2 in teacher training

13. Impacts on stress and burnout –Less days off work –Less feeling of being under pressure from too much to do and too little time, –Improved ability to manage thoughts and behaviour, –Increase in coping skills, motivation, planning and problem solving, and taking more time to relax.

14. On metal health and wellbeing –Less distress, negative emotion, depression and anxiety. –Greater life satisfaction, self-confidence, self- efficacy, self-compassion and sense of personal growth. –Compassion to others: empathy, tolerance, forgiveness, patience –Less anger and hostility

15. On physical health –lower blood pressure (when doing real life tests) –declines in cortisol (a stress hormone) (when doing real life tests) –improved sleep –fewer reported physical health problems

16. On executive function On real life tests - IMPROVED cognitive performance memory ability to pay attention and focus, decision-making response to challenges

17. On job performance better classroom management and organisation, greater ability to prioritise, to see the whole picture, more self-motivated and autonomous, greater attunement to students’ needs more supportive relationships with students

18. Impacts on the young – in order of magnitude IMPROVED - –Mental health - anxiety, depression, stress –Learning: focus, attention, flexibility, creativity –Wellbeing –Reactivity and behaviour –Social and emotional skills – self awareness, emotional regulation, resilience, motivation, social skills, empathy

19. Body scan Not trying to get into any particular state. Not even trying to relax. Simply visiting each part of the body in turn and exploring what is already there. Relaxation comes when we stop wanting things to be a particular way – and just be with what is there.

21. Stop Feel your feet Feel your breathing Be

22. Eight sessions of 90 minutes, To help YOU develop a mindfulness practice Different mindfulness practices, reflections and exercises Home Practice of around 20 minutes per day Course book

23. 8-Session Training SESSION ONE: Waking Up to the Autopilot SESSION TWO: Bringing Curiosity to our Experience SESSION THREE: Mindfulness in Daily Life SESSION FOUR: Stepping Back from Thoughts and Worries SESSION FIVE: Exploring Difficulty: Building Resilience SESSION SIX: Relating to Ourselves and Others SESSION SEVEN: Developing Balance in our Lives SESSION EIGHT: Mindfulness and the Rest of Your Life?

24. To get in touch….. Sue Bolton suebolton101@gmail.com 07443 564 394 www.wellbeingusingmindfulness.co.uk