Mindfulness Module 1 Curious Mindfulness Curiosity Be who

Mindfulness Module 1: Curious Mindfulness

Curiosity “Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind”… - Bernard M. Baruch

What is Mindfulness? Mindfulness What do YOU think?

Mindfulness is… • The gentle effort to be continuously present with experience • Paying attention in a particular way, on purpose, in the present moment and non-judgementally

Mindful Activity What do you notice in this picture? • Colours? • Shapes? • Sounds? • Sensations? How does it make you feel?

Benefits of Mindfulness – Why do it? • Improves achievement • Improves attention and focus • Changes the structure of the brain to break negative thinking and habitual reactions • Better emotional regulation – responding to situations rather than reacting • Improves behaviour • Greater compassion and empathy for self and others • Creates sustainable and improved wellbeing – contentment/happiness • Reduces anxiety and stress • Improves social skills

Myth busting Quiz – True or False You have to practice mindfulness for at least an hour a day to make a difference False – 1. 5 minutes of mindfulness a day can start to change negative mind-set/habitual brain pathways You have to lie down in a quiet place to practice mindfulness False – You can be mindful anywhere, anytime

Myth busting quiz cont… Mindfulness is about clearing your brain of thoughts False – Mindfulness helps you to notice and have more control over your thoughts – it isn’t about getting rid of them Mindfulness is just about meditation False - Mindfulness encompasses greater awareness of the connection between mind and body, positive mind-set, paying attention, being in the moment, being kind to self and others, gratitude and happiness, supported by some guided meditation Mindfulness is for everyone True – Mindfulness is for everyone but not everyone will like it

The Brain Learning about our brain helps us to understand the fight, flight or freeze modes Mindfulness can change the neural pathways Neuroplasticity enables us to do this Mindfulness can help us to RESPOND to situations rather than REACT React or Respond

Noticing - Practice The mindful SPACE Stop Pay Attention be Curious Enjoy! Please find a 3 minute guided meditation for beginners on You Tube and practice

Reflection • How did that feel? • What did you experience? • What is the point of the practice? Useful tips: Keep a written log of your guided meditations if you can. See if you notice any changes as you practice more frequently. Try to meditate a minimum of 5 times per week. Remember – There is no right or wrong way to meditate… It is a non-judgemental practice.

Extra activities • Try to create and take notice of as many mindful tasks as you can e. g. brushing teeth, having a bath/shower, drinking a cup of tea or coffee • Mindful colouring • Notice things you enjoy • Draw pictures or write about all of your favourite things • Acts of kindness • Create a poster “What is Mindfulness? ”