A W A R E N E S S , A T T E N D I N G , C U L T I V A T I N G , O P E N N E S S , A N D A C C E P T A N C E MINDFULNESS Phuong Thai, M.S, P.P.S
MINDFULNESS Awareness Attending to the present Attitude of curiosity Openness Acceptance
OBJECTIVES - Promote understanding - Practice that may help build social-emotional skills - Activities and practices for families
What does mindfulness look and feel like INTENTION ATTENTION Purposefully increasing awareness of Listening, watching, or considering what experience. naturally exists. PRESENCE OPENNESS Being in the moment, here and now. Being curious, objective and non- judgemental about experiences.
MINDFUL SEEING ACTIVITY
ACADEMIC Improvements in cognitive performance and school self- concept. Reduction of anxiety. MINFULNESS MENTAL & BEHAVIORAL HEALTH MATTERS: Decrease stress levels and depression symptoms. Increases in emotional well-being and self-compassions. Lower self-harm. RESEARCH SOCIAL BEHAVIOR Healthier responses to difficulty social situations. Increases in compassionate responses to others in need.
START WITH YOURSELF MAKE TIME FOR MINDFULNESS - 5 minutes of mindfulness Right now, much of the personal time is - Deep breaths not available. Set time aside each day to - Feel the sensations practice mindful activities.
Limit multi-tasking Practice mindfulness as a family Make peace with uncertainty
Practice mindfulness as a family SOUND YOGA SAFARI QUIET ZONE EXPLORATION Mindful posing "Sounds explorer" Goal is to notice as Create a nook - Superman Keep track of the many birds, insects, together and - Wonder Woman sounds and how it animals as they can. considered all makes you feel. senses.
MINDFUL TASTING ACTIVITY
7 UNIVERSAL Fear for our children PARENTING Frustration and angst WORRIES Overwhelm From Dr. Mitch Abblett, PhD Psychologist Loss Guilt Confusion Fear for ourselves
PRACTICE SELF- Take a deep breath and a long slow exhale. COMPASSION Acknowledge and name the emotion you are feeling. Notice how your body feels. THIS ACTIVITY IS USEFUL IN A MOMENT OF STRESS, OR WHEN YOU Place one or both hands on your heart. NOTICE SELF-CRISTISM COMING TO THE SURFACE. Take a deep breath and a long slow exhale. Imagine this kindness as a soft golden light that fills your chest. Or imagine how you might comfort a dear friend who is suffering and turn that nurturing support toward yourself. Take a few deep breaths with your hand on your heart. Relax and open your eyes.
Listen to your child with your full attention. 5 WAYS TO BE Accept your child (and yourself) without MINDFUL AS YOU GO judgement. ABOUT YOUR DAY Imagine your child's feelings and match your response. (Gehl, Kinser, Parlakiant) Manage your own feelings and reactions. Show compassion for yourself and your child.
MINDFULNESS PRACTICES - Embrace imperfection - Listen with curiosity - Communicate courageously - Practice appreciation and gratitude - Forgive ourselves and each other - Practice support and generosity - Don't forget to play and have fun
Activities for families - Take a listening walk - Pretend to walk on thin ice - Really taste what you're eating - Smell the roses - Go inside your body - Cool the pizza RESOURCES - Savor some silence - Blindfold taste test - Try a sitting meditation - Draw an everyday object - Notice & name body sensations Websites - www.headspace.com - https://positivepsychology.com/mindfulness-exercises- techniques-activities/ Apps - Stop, Breathe & Think - Calm Harm - Clear Fear
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