Mindfulness Overview GoalWhen Core Content Mindfulness Defined Benefits

Mindfulness

Overview Goal/When Core Content Mindfulness Defined Benefits of Mindfulness Strategies Informal Formal During stressful times Student Activity Skill Review

Goal/When Goal To strengthen awareness and openness, allowing you to refocus on aspects where you have control and take purposeful action When On a regular basis When you feel overwhelmed In moments of stress to counter negative beliefs

Core Content Mindfulness Defined o A mental state of awareness, openness, and purposeful focus o Being non-judgmental of your thoughts and present in the moment

Core Content Benefits Optimism More positive relationships Confidence Satisfaction and well-being Physical Health benefits

Core Content Mindfulness Strategies (Informal) Informal strategies Focus on being present in the moment Savor moments

Core Content Mindfulness Strategies (Formal) Take 5 -10 minutes each day for mindfulness/ meditation: • Do focused breathing • Notice what is around you: see, taste, smell, hear, feel

Core Content Mindfulness Practices (Formal) Visual script Gratitude Muscle relaxation Harris, 2011

Student Activity Formal Script • Notice Three Things • See, hear, and feel in contact with your body • Anchor Yourself • Release muscle tension in your body, starting at your feet, and moving up in your body • Take deep breaths

Core Content Mindfulness and Acceptance Often, the more we try to avoid thinking about something, the more we obsess about it Rather than avoid, acknowledge and accept Use mindfulness to take purposeful action

Core Content Mindfulness during stressful times Mindfulness can provide some clarity when you feel overwhelmed What aspects can I change? Ask: what’s most important right now? Reconnect to your values: what do you want to stand for? Take purposeful action

Student Activity Mindfulness during stressful times Think about a time you felt anxious, stressed, or overwhelmed. 1. What aspects could you change? 2. Ask: What was most important? 3. Reconnect with your values. What do you want to stand for? 4. Accept what you cannot change and take purposeful action on what you can. What action can you take?

Skill Review Mindfulness Goal, When, How Goal: To strengthen awareness and openness, allowing you to refocus on aspects where you have control and take purposeful action. When: • Set aside time on a regular basis • In moments of stress to counter negative thoughts • You feel overwhelmed How: Regular practice of informal or formal mindfulness activities Being present and savoring Meditation or other formal practice During stressful times • What can I change? • What is most important now? • What values can motivate purposeful action? • What action can I take?

Mindfulness