Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.' Breathe and Let Be.' Week 8 - Mindful Every Day

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1 Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.' Thich Nhat Hanh Breathe and Let Be.' Jon Kabat-Zinn Overview This is the final lesson in our Do-BeMindful Explorers programme. Over the last eight weeks we have encouraged children to practise a range of activities that are the building blocks of Mindfulness. As we noted in the Introduction to this programme, scientific research evidence has shown that an eight week period of continued practice is typically the time taken for individuals to experience the sustainable benefits of Mindfulness. In this lesson, we remind children of the Mindfulness tools they have learned on this programme and that practising regularly helps to shape their brain in such a powerful and positive way that it builds the emotional resilience they need to keep them mentally healthy during the stressful, challenging times in their lives. We encourage learners to think about the ways in which on completion of the programme they can continue to live mindfully every day as Do-BeMindful Explorers and guide them towards thinking about their Mindfulness intentions for the future. Learning Intentions I am aware of and able to express my feelings and am developing the ability to talk about them. I understand that we all experience a variety of thoughts and emotions that affect how we feel and behave and I am learning ways of managing them. I understand that my feelings and reactions can change depending on what is happening within and around me. This helps me to understand my own behaviour and the way others behave. I understand the importance of mental wellbeing and that this can be fostered and strengthened through personal coping skills and positive relationships. I am learning skills and strategies which will support me in challenging times. Research also suggests that a little Mindfulness practice goes a long way. So, even after only eight weeks of regular, conscientious practice learners should already be reaping the benefits in terms of their academic performance, mental health and emotional wellbeing. Preparation and What You Will Need: Singing bowl / vibratone Let s Surf! - Part 2 Slides Let s Surf! - Part 2 Guided Audio (if required) Do-BeMindful Explorers workbook for each learner

2 Breathe and Begin Let's begin our lesson in the usual way by practising our mindful breathing - we're going to try again for five whole minutes! By this stage, Week 8, of our Do-BeMindful Explorers learning journey, we anticipate that children should be able to manage a 5 minute mindful breathing exercise. However, it's perfectly acceptable to choose a shorter practice session if you feel that your class isn't ready to progress to five minutes. Similarly, if you feel it's appropriate to extend your practice to longer than 5 minutes that's perfectly acceptable too! So let's get into our mindful bodies, take a few deep breaths and gently close our eyes or lower our gaze. Congratulations everyone - your focus during our mindful breathing exercise is very impressive now! Very well done Do-BeMindful Explorers! Research scientists have found that a little Mindfulness practice goes a long way. So, the great news is that with the regular practice you've been doing as Explorers you are already reaping the benefits in terms of academic performance, mental health and emotional wellbeing! We've learned this week how practising regularly all the Mindfulness skills we've explored in previous lessons helps to shape our brain in powerful and positive ways that mean our smart 'upstairs' brain can regulate the alarm centre in our 'downstairs' brain so that we're not overwhelmed by our primitive 'fight or flight' emotions. Our Mindfulness practice helps us to cope with life's up and downs - it builds our emotional resilience so that we can learn to surf life's waves! So, now you're ready to tackle an important Do-BeMindful Explorers' challenge - how can we continue Mindfulness practice in our normal, busy lives? In today's lesson we're going to explore how we can remember to be mindful every day. Continue the lesson by explaining to the class: Today is our final Mindfulness lesson on the Do-BeMindful Explorers programme. During the last eight weeks we've practised a lot of Mindfulness skills and learned tools that will help us to develop healthy habits of mind.

3 Pause and Practise We're now going to have a quiz to see if we can remember the ways we can practise every day what we've learned as Explorers. Shall we see how many different ways we can remember? Tell learners that they can use their workbooks to help them answer these quiz questions. Show learners Slide 1, Let's Surf! - Part 2 PowerPoint Continue with this practical exercise by taking learners through each of the lessons / skills in the left hand column and giving them the opportunity to provide their answers to fill in the right hand column. We have provided you with some prompts in the table below. Explain to learners that they are not expected to practise everything on the list every single day - but rather that they choose whichever tool is appropriate depending on what thoughts / emotions they're experiencing and what they feel helps them best to be mindful each day. If appropriate and time permits, you can also encourage a little discussion around which tools learners found most helpful, which they found most difficult or challenging, which they remember to practise and which they forget! Our Do-BeMindful Explorers' Lessons and Skills Mindful Attention Mindful Awareness Heartfulness - Ourselves and Others Mindful Bodies Mindful Thinking Mindful Moments Mindful Relationships Mindful Every Day How We Can Practise our Skills Every Day Training our attention muscle to help make it easier for us to learn. Mindful listening Mindful breathing Awareness of being on automatic pilot! Mindful awareness of our simple, daily activities e.g. movement, walking, eating, brushing our teeth, washing our hands, putting on our clothes and shoes. Sending kind wishes to ourselves and others. Gratitude - writing down in our diaries 3 good things (big or small) that we are grateful for every day. Awareness of the mind-body connection between our feelings, physical sensations and emotions. Body Scan Night-time Body Scan Noting and Floating difficult feelings and strong emotions. Accepting thoughts and feelings without judging them as right or wrong. Pressing the Pause Button Mindful Breathing / Counting Breaths Creating Mindful Moments to help us remain calm and see things more clearly, to become less reactive to strong emotions and choosing to respond to difficult situations with equanimity: - Noting and Floating - Pressing the Pause Button - Counting Breaths Communicating mindfully and being mindful of what we do and how we behave to help us connect better with others and build positive relationships. Please Mind the Gap! When we're having an 'about to' moment, asking: Is it respectful? Is it helpful? Is it kind? Regularly practising Mindfulness helps to shape our brain in a powerful and positive way that builds our emotional resilience so that we can learn to surf life's waves! Keeping our Mindfulness diaries each day. Practising 5 minutes Mindful Breathing each day.

4 Reconnect and Reflect Today we've been thinking about the next important Do-BeMindful Explorers' challenge - and that's how to continue with our Mindfulness practice now that we've completed our programme. Ask the class: We've already shaped our brain and re-wired all those neural pathways in positive, powerful ways to make our 'upstairs' brain stronger and stronger so that our 'downstairs' brain doesn't make us run around feeling like primitive cavemen overwhelmed with 'fight or flight' emotions! Can anyone tell me what 2 plus 2 is? Learners will easily know the answer to this straight away. Can anyone tell me what 4 times 10 is? Learners will easily know the answer to this straight away. Can anyone tell what 12 divided by 3 is? Learners will easily know the answer to this straight away. Well done, everyone knew the correct answers to these maths questions! How long have you known the answers to these questions? Do you think you'll ever forget that 2 plus 2 is 4, 4 times 10 is 40, and 12 divided by 3 is 4? Most children will answer no, they won't forget what they've learned. Explain to learners that the reason they'll not forget these answers is because they use their maths skills every day - and Mindfulness is just like that too. If we practise our Explorers' skills every day we'll never forget how to use them....so, as we're now truly expert Do-BeMindful Explorers we understand that it's quite simply a 'no-brainer' for us not to practise Mindfulness regularly! We're now going to finish our Do-BeMindful Explorers programme with a wonderful exercise called the Mountain Meditation. So let's get into our mindful bodies, take a few deep breaths and gently close our eyes or lower our gaze. When the tone fades either play the 'Let's Surf - Part 2 guided audio or read the following to the class. When you're ready just become aware of your body. Feel yourself sitting in the chair. Feel the weight of your body pressing down. It's really easy for us to neglect our practice when we're busy doing so many other things in our daily lives, but as we've learned our regular practice over recent weeks means that we're already reaping lots of benefits in terms of our academic performance, mental health and emotional wellbeing. Scan down through each part of your body noticing how each part feels. Try to gently relax each part as I mention them head, neck, shoulders, back, arms, chest, stomach, back, thighs, calves and feet. When you're ready become aware of your breath - focus on breathing in and breathing out. pause

5 Now I want you to imagine a mountain - maybe one that you have seen or the most beautiful one that you can imagine let it become clearer and clearer in your mind. Notice it's shape - it's peak or peaks reaching for the sky. Notice it's large base rooted to the earth. Notice it's sides - steep or gently sloping. Notice how massive it is - how solid and still. Notice how beautiful it is - perhaps it has trees on it, perhaps it is covered in snow, perhaps it has a stream or waterfall running down it's side. Just sit and observe this image of your mountain - admire it's size and beauty. Now when you're ready see if you can bring the mountain into your own body. So that your body becomes one with your mountain and you share the massiveness, stillness and beauty of the mountain. As the mountain sits, seeing and feeling how night follows day and day follows night. Through it all, the mountain just sits, experiencing change in each moment, constantly changing, yet always just being itself. It remains still as the seasons flow into one another and as the weather changes moment by moment and day by day, remaining calm... In summer, there is no snow on the mountain except perhaps for the very peaks or the places that are hidden from direct sunlight. In the autumn, the mountain may wear a coat of brilliant firey colours. In winter, a blanket of snow and ice. In any season, it may find itself at times covered in clouds or fog or pelted by freezing rain. Your head becomes the peak of the mountain supported by your body. Your shoulders and arms the sides of the mountain your legs the base of the mountain - rooted and strong. With each breath, become a breathing mountain, alive, strong, grounded and with an inner stillness. pause As you sit here, become aware of the fact that as the sun travels across the sky, the light and shadows and colours are changing moment by moment in the mountain's stillness. People may come to see the mountain and comment on how beautiful it is or how it's not a good day to see the mountain, that it's too cloudy or rainy or foggy or dark. None of this matters to the mountain, which remains at all times itself. Clouds may come and clouds may go, people may like it or not. The mountain's beauty and strength are not changed one bit by whether people see it or not, or what time it is or the weather. It just sits, being itself. At times visited by violent storms, by snow and rain and winds. Through it all, the mountain sits. By becoming the mountain in our practice we can link up with its strength and adopt it as our own. We can become still and calm in the face of everything that changes in our own lives minute after minute, day after day, year after year.

6 We can use the mountain's energy to support us - to help us to encounter each moment in our lives with mindfulness, clarity and strength through our own periods of light and darkness, colour and drabness. It can help us to see that our thoughts and feelings, our emotions and things happen in our lives are like weather to the mountain. The weather isn't to be ignored or denied but seen, honoured and felt. Experienced for what it is. So just enjoy feeling the mountain s strength and stillness for the last few moments. And when you're ready gently open your eyes.. and to take you further. Please note this workbook activity can be completed in class or as the Home Learning Activity. Home Learning Activity Share this Do-BeMindful Everyday Audio with learners and encourage them to make the time to keep up their practice at home. Do-BeMindful everyday audio Ask learners to think about the following questions and note down their answers in their Do-BeMindful Diaries. What is the best thing that you've learned on the Do-BeMindful Explorers programme? Now that you've learned how to practise Mindfulness how do you think this can help you in school and at home? What is one practical thing that you'll do to help you continue practising Mindfulness regularly? Ask learners to complete page 16 of their Do-BeMindful Explorers workbook.

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