Living in the Moment 10/10/16. C7-D7: Cobb & Lathrop 1. Feeling Joy: Bridging Mindfulness and Education. Lisa Cobb, LMSW

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1 Feeling Joy: Bridging Mindfulness and Education Lisa Cobb, LMSW Stephanie Lathrop, LMSW Living in the Moment C7-D7: Cobb & Lathrop 2 Dead Serious Tomorrow Morning the World will go on Fine Without You C7-D7: Cobb & Lathrop 3 C7-D7: Cobb & Lathrop 1

2 Mindfulness Expectations C7-D7: Cobb & Lathrop 4 Today s Mindful Agenda o Mindful Learning and Discussion o Sharing o Experiencing Joy o Go on our HaPPY way! C7-D7: Cobb & Lathrop 5 Mindfulness Defined Paying attention to something In a particular way On purpose In the present moment Non-judgementally ~John Kabat-Zinn C7-D7: Cobb & Lathrop 6 C7-D7: Cobb & Lathrop 2

3 Your Presenters o Who We Are o How We Got Here o Mindfulness and Our Life C7-D7: Cobb & Lathrop 7 MINDFUL POSTURE (BODIES) o Facing Forward o Back upright o Stillness o Quiet o Mind and body are relaxed yet alert o Letting your eyes close C7-D7: Cobb & Lathrop 8 Mindful Breathing Identify Your Anchor o Belly o Chest o Nostrils C7-D7: Cobb & Lathrop 9 C7-D7: Cobb & Lathrop 3

4 Mindful Breathing C7-D7: Cobb & Lathrop 10 Stress!! Everyone has it o Emotional stressors o Family stressors o Social stressors o Change stressors o Chemical stressors o Work stressors o Decision stressors o Phobic stressors o Physical stressors o Disease stressors o Pain stressors o Environmental stressors C7-D7: Cobb & Lathrop 11 In the Present Moment o Mindfulness allows for self-reflection o Self-reflection allows us to decide our reaction to circumstances, events, other people o Our reaction determines our level of psychological stress o Mindfulness allows us to make our own decisions about how we are going to respond, what we are going to do o The only place decisions happen are in the present moment C7-D7: Cobb & Lathrop 12 C7-D7: Cobb & Lathrop 4

5 Mindfulness Mindfulness is not a set of tools or techniques Mindfulness is an approach which help us to learn to pay attention to those things that often just pass us by In doing that we can change the way we perceive people and events C7-D7: Cobb & Lathrop 13 Connection o Do you remember the last time you belly-laughed? o Who were you with? o How did you feel after? o Care you share? The Stress Response When your body perceives a threat or danger: o Your nervous system releases a flood of stress hormones including adrenaline and cortisol o These hormones prepare the body for emergency action o Your heart pounds, muscles tense and tighten, your breath quickens and your senses become sharper C7-D7: Cobb & Lathrop 15 C7-D7: Cobb & Lathrop 5

6 The Stress Response o Our body cannot distinguish the difference between real or imagined threats o When we are continually stressed/worried/ thinking about debt, the amount of work facing you or worrying about something that might happen, our body reacts just as intensely as if you were facing a life-or-death situation C7-D7: Cobb & Lathrop 16 The Stress Response o The adrenal function, while valuable as a temporary aid during emergencies, keeps your body in the flight or fight mode during times of chronic stress o This keeps the tap open on your adrenal glands, greatly fatiguing them and taxing your body s resources o The more often your stress response is activated, the harder it is to shut off C7-D7: Cobb & Lathrop 17 Mindfulness When you own your breath, nobody can steal your peace Author Unknown C7-D7: Cobb & Lathrop 18 C7-D7: Cobb & Lathrop 6

7 Respond or React C7-D7: Cobb & Lathrop 19 C7-D7: Cobb & Lathrop 20 Simple Definition of Self-Regulation The ability to recognize when you are triggered and know how to return to a sense of feeling settled Mindful Schools C7-D7: Cobb & Lathrop 21 C7-D7: Cobb & Lathrop 7

8 Mindfulness Mind Up C7-D7: Cobb & Lathrop 22 Prefrontal Cortex The Governor Teaching Students How Their Brain Works. High level functions Intention to pay attention Empathy Emotional Balance/ Affect Regulation Body Regulation Fear Modulation C7-D7: Cobb & Lathrop 23 Quieting Our Insides C7-D7: Cobb & Lathrop 24 C7-D7: Cobb & Lathrop 8

9 Purpose Life is never made unbearable by circumstances, but only by lack of meaning and purpose ~Viktor E. Frankl C7-D7: Cobb & Lathrop 25 Mindful Awareness When you find your mind wandering into negative or disruptive thoughts, you recognize it, and consciously bring yourself back to the present moment This sequence is Mindful Awareness Jennings, Patricia A. Mindfulness for Teachers: Simple Skills for Peace and Productivity in the Classroom (The Norton Series on the Social Neuroscience of Education). WW Norton & Company, 2015 C7-D7: Cobb & Lathrop 26 Mindfulness Meaning for Self JOB ROLE Empathy with Self- Awareness Satisfaction and Clarity C7-D7: Cobb & Lathrop 27 C7-D7: Cobb & Lathrop 9

10 Why Teach Mindfulness in Schools? o Timely and Relevant o Highly Preventative o Holistic and Complementary o Qualifies as a suitable Response to Intervention o Pre-referral Intervention to Special Education Evaluation o Has potential for Reducing Behavior Referrals o Simple and Cost-effective o Requires Minimal Equipment o Widely Applicable for all Children and Adults o Short in Duration o Life-long Skill C7-D7: Cobb & Lathrop 28 Our Situation C7-D7: Cobb & Lathrop 29 C7-D7: Cobb & Lathrop 30 C7-D7: Cobb & Lathrop 10

11 Why are We Not Teaching Mindfulness in Schools? C7-D7: Cobb & Lathrop 31 Mindfulness and PBIS Tier 1: Mindfulness School-wide Common Language (classrooms) Tier 2: Mindfulness Focused Groups Tier 3: Mindfulness Breathing and Responses taught to Individuals as a Response C7-D7: Cobb & Lathrop 32 From: Roeser, R., Schonert-Reichl, K. A., Jha, A., Cullen, M., Wallace, L., Wilensky, R., Harrison, J. (2013). Mindfulness training and reductions in teacher stress and burnout: Results from two randomized, waitlist-control field trials. Journal of Educational Psychology, 105(3), C7-D7: Cobb & Lathrop 33 C7-D7: Cobb & Lathrop 11

12 Heartfulness o Kind Thoughts o Wishing happiness for yourself or others o I wish for you to be healthy o I wish for you to be happy o I wish for you to be peaceful o I wish for you to have joy in your life C7-D7: Cobb & Lathrop 34 Benefits of Mindfulness Attention Strengthens our mental muscle for bringing our focus back where we want it, when we want it. Adaptability Becoming aware of our patterns enables us to gradually change habitual behaviors wisely. Emotional Regulation Observing our emotions helps us recognize when they occur, to see their transient nature, and to change how we respond to them. Compassion Awareness of our own thoughts, emotions, and senses grows our understanding of what other people are experiencing. Calming Breathing and other mindfulness practices relax the body and mind, giving access to peace independent of external circumstances. Resilience Seeing things objectively reduces the amount of narrative we add to the world s natural ups and downs, giving us greater balance. ~Mindful Schools 2015 C7-D7: Cobb & Lathrop 35 Mindful Activities C7-D7: Cobb & Lathrop 36 C7-D7: Cobb & Lathrop 12

13 The 5 Senses Body Scan Sensations Lesson Plans Incorporate Mindfulness in Teaching Focuses on Goals Objectives Materials Time Different ideas Handout C7-D7: Cobb & Lathrop 39 C7-D7: Cobb & Lathrop 13

14 Two Wolves C7-D7: Cobb & Lathrop 40 Activity Mindful Eating MINDFUL WALKING C7-D7: Cobb & Lathrop 42 C7-D7: Cobb & Lathrop 14

15 Mindfulness Humor Mindfulness Apps Buddhify Calm Headspace Mindbody Connect Omvana Relax Melodies Smiling Mind Take A Break C7-D7: Cobb & Lathrop 44 Free Mindfulness Based Stress Reduction (MBSR) C7-D7: Cobb & Lathrop 45 C7-D7: Cobb & Lathrop 15

16 Association for Mindfulness in Education Directory of Schools and Programs Collaborative for Academic, Social, and Emotional Learning (CASEL) CASEL seeks to establish social and emotional learning as an essential part of education. Inward Bound Mindfulness Education A non-profit organization dedicated to improving the lives of teens, parents, and professionals. Mind Body Awareness Project A non-profit organization with a unique mental training program consisting of mindfulness meditation and emotional intelligence exercises designed to strengthen youth s minds, relieve their toxic stress, and build their ability to make better decisions. Mindful Schools A non-profit organization that offers in-class instruction for children, a complete multilevel training program for adults, and other resources to support mindfulness in education. Mindfulness in Education Network (MiEN) Manages an active Yahoo Group/mailing list with news, announcements and events for educators who want to bring a contemplative awareness to their work. Passageworks Institute Supporting educators with practices and principles that integrate social, emotional and academic learning and create meaningful and rigorous relationship-based classrooms. The Inner Kids Foundation This program taught mindful awareness programs in under-served schools and neighborhoods in Los Angeles from C7-D7: Cobb & Lathrop 46 Secular Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn Wherever You Go, There You Are by Jon Kabat-Zinn Mindfulness for Beginners: Reclaiming the Present Moment - and Your Life by Jon Kabat-Zinn Body Sense: The Science and Practice of Embodied Self-Awareness by Alan Fogel Awakening Somatic Intelligence: The Art and Practice of Embodied Mindfulness by Risa Kaparo Focusing by Eugene T. Gendlin The Silent Question: Meditating in the Stillness of Not-Knowing by Toni Packer 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works - A True Story by Dan Harris The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life edited by Barry Boyce C7-D7: Cobb & Lathrop 47 "Buddhish" Books by modern authors that speak to non-buddhist audiences but include some material on mindfulness from contemplative sources. Radical Acceptance by Tara Brach True Refuge by Tara Brach Breath by Breath: The Liberating Practice of Insight Meditation by Larry Rosenberg Mindfulness in Plain English by Bhante Henepola Gunaratana The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology by Jack Kornfield A Path With Heart by Jack Kornfield Mindfulness: A Practical Guide to Awakening by Joseph Goldstein The Magic of Awareness by Anam Thubten Everyday Zen: Love and Work by Charlotte Joko Beck C7-D7: Cobb & Lathrop 48 C7-D7: Cobb & Lathrop 16

17 Loving-Kindness Self-Compassion Mindful Compassion: How the Science of Compassion Can Help You Understand Your Emotions, Live in the Present, & Connect Deeply with Others by Paul Gilbert Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions by Christopher K. Germer When Things Fall Apart: Heart Advice For Difficult Times by Pema Chodron There Is Nothing Wrong with You: Going Beyond Self-Hate by Cheri Huber C7-D7: Cobb & Lathrop 49 Trauma In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness by Peter Levine Trauma Through a Child's Eyes: Awakening the Ordinary Miracle of Healing by Peter Levine & Maggie Klein 101 Trauma-Informed Interventions: Activities, Exercises and Assignments to Move the Client and Therapy Forward by Linda Curran Anxiety The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy by John P. Forsyth and Georg H. Eifert Autism ADHD Sensory Challenges Self-Regulation Interventions and Strategies: Keeping the Body, Mind & Emotions on Task in Children with Autism, ADHD or Sensory Disorders by Teresa Garland Classroom Strategies For Children with ADHD, Autism & Sensory Processing Disorders: Solutions for Behavior, Attention and Emotional Regulation by Karen Hyche C7-D7: Cobb & Lathrop 50 Neuroscience Good Introductory/Popular Volumes Hardwiring Happiness - The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind by Daniel J. Siegel & Tina Payne Bryson Brainstorm: The Power and Purpose of the Teenage Brain by Daniel J. Siegel More Dense & Technical Neurobiology Essentials for Clinicians: What Every Therapist Needs to Know by Arlene Montgomery & Allan N. Schore The Archaeology of Mind - Neuroevolutionary Origins of Human Emotions by Lucy Biven & Jaak Panksepp The Mindful Brain - The Neurobiology of Wellbeing by Daniel J. Siegel Neurobiology for Clinical Social Work: Theory and Practice by Jeffrey S. Applegate & Janet R. Shapiro The Polyvagal Theory - Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation by Stephen Porges C7-D7: Cobb & Lathrop 51 C7-D7: Cobb & Lathrop 17