SOCIAL EMOTIONAL LEARNING MINDFULNESS TRAINING Wednesday, June 14, 2017
DOCUMENTATION Let us review the learning objectives on the front of your agenda Please check the back of your agenda. We will use it throughout the training.
MINDFULNESS CHECK-IN Focused On overload Spacious Calm Frantic Depleted Energetic In pain Curious Tired In another place It s been a long day
MINDFULNESS CHECK-IN What is going on in your body right now? What sort of emotions are you experiencing this very moment? What thoughts are going on in your mind at this time?
WHAT IS MINDFULNESS? Mindfulness can be described as an openhearted, moment-to-moment, non-judgmental awareness. Jon Kabat-Zinn (2005).
JON KABAT-ZINN, PH.D Internationally known for his work as a scientist, writer, and meditation teacher Professor of Medicine emeritus at the University of Massachusetts Medical School Founded its world-renowned Mindfulness-Based Stress Reduction Clinic (in 1979), and the Center for Mindfulness in Medicine, Health Care, and Society (in 1995) Author of two best-selling books
MINDFULNESS IN EVERDAY LIFE (JON KABAT-ZINN AND OPRAH WINFREY
Media Attention Mindfulness Reduces Stress in the Workplace Miami Herald Developing Mindful Leaders Harvard Business Review Mindfulness: Getting Its Share of Attention New York Times A Guide to Mindfulness at Work - Forbes Interest is growing, daily practice is key!
BENEFITS OF MINDFULNESS PRACTICE Mindfulness Relieves Anxiety and Mood (2010) Mindfulness Changes the Brain Structure (2011) Mindfulness Reduces Stress (2010) Mindfulness Enhances Attention, Mood, and Memory (2010) Mindfulness Increases Immune Response (2003) Mindfulness Can Lead to Better Decision Making (2011)
Sit up straight MINDFULNESS PRACTICE THE FIVE SS Shut eyes Soft breathing Silence Stillness
MINDFULNESS PRACTICE I have the power to make wise decisions
THE SCIENCE BEHIND MINDFULNESS
THE SCIENCE BEHIND MINDFULNESS Brain Stem: (know as the ancient or reptilian brain) Coordinates basic bodily functions: heartbeat, breathing Regulates states of wakefulness and sleep Takes in data from the outside world Takes in data from the inside world
THE SCIENCE BEHIND MINDFULNESS Limbic Area (mediates emotion) Amygdala Activates the fight or flight response Signals the release of adrenaline Hippocampus Mediates explicit and autobiographical memory
THE SCIENCE BEHIND MINDFULNESS Neocortex (known as the cerebrum, the center of higher thought processes) Prefrontal area Regulates executive functioning Links and coordinates the three parts of the brain
THE SCIENCE BEHIND MINDFULNESS During Mindfulness practice the prefrontal area of the neocortex gets activated and facilitates integration of the three areas of the brain Neurons from the prefrontal cortex connect with neurons from the limbic system and brainstem The firing of these neurons creates neural pathways, which become strengthen and eventually permanent by repeated Mindfulness practice
Live each present moment completely and the future will take care of itself. Fully enjoy the wonder and beauty of each instant. --PY
Enjoy your break!
BENEFITS OF PRACTICING GRATITUDE Gratitude blocks toxic emotions and improves physical health. It lowers blood pressure, improves cardiovascular and immune functioning and improves heart, pulse & respiration rates. Gratitude may be important in the prevention of depression. People who express gratitude show a positive memory bias People who express gratitude live longer
BENEFITS OF PRACTICING GRATITUDE
GRATITUDE PRACTICE Write down at least three things for which you feel grateful. The physical record is important don t just do this exercise in your head. The things you list can be relatively small in importance ( The tasty sandwich I had for lunch today. ) Or relatively large ( My sister gave birth to a healthy baby boy. ). The goal of the exercise is to remember a good event, experience, person, or thing in your life then enjoy the good emotions that come with it.
EMPATHY & COMPASSION Let us begin with self-compassion! As we experience self-compassion you are rewiring your brain and are more easily able feel compassion for others. As you experience compassion for others, you can easily place your self in their shoes and communicate empathy. As you experience and communicate empathy, you strengthen your prefrontal cortex and your ability to be empathic.
Empathy & Compassion Exercise
CREATING A PERSONAL PLAN How to Launch or Keep Up Your Mindfulness Practice The hardest part about practicing mindfulness is remembering to do it! Try to establish a time and place that works for you to sit and practice & build it into your everyday routine (Find a quiet place to do so & turn off your phone) Find someone to sit with (could be at work once a week) Teach someone you know how to practice mindfulness Put stickers on your phone or computer or mirrors as reminders to practice formally or informally
CREATING A PERSONAL PLAN STOP (Stop, Take a Breath, Observe, Proceed) Try to practice at work Do a body scan when you get home from work or before sleeping Eat something mindfully every day Choose a route where you will walk mindfully (i.e. to the restroom, from car or public transportation into work)
CREATING A PERSONAL PLAN Do one activity mindfully every day (Wash dishes, showering) While waiting in line or at dr.'s office? Practice your breathing Try and notice when you are tense and allow ease into that part of your body Establish a gratitude practice - use a journal or just speak aloud five things you are grateful for. Find a gratitude buddy
CREATING A PERSONAL PLAN Mindfulness Apps Stop, Breath, Think, Headspace Insight Timer
TRAUMA & MINDFULNESS Trauma expert, Bessel van der Kolk, MD, has identified three major ways that the brain changes in response to trauma. The primitive part of brain, in charge of making sure the body is okay, becomes a fear-driven brain resulting in an enhanced threat perception system. Traumatized individuals see danger where others do not A part of the brain which filters information becomes distorted with trauma. The self-sensing system in the mid-line section of the brain becomes blunted with trauma. To protect oneself from feeling badly, people may self-medicate with drugs or alcohol to dampen the bad feelings
TRAUMA & MINDFULNESS Mindfulness is a stabilization skill that can help to bring a person back to the present moment. Trauma often causes racing thoughts, thoughts about what happened in the past or what will happen in the future. These thoughts often make a situation more difficult.
TRAUMA & MINDFULNESS Mindfulness is a way of grounding oneself to the present moment, helping people to realize that thoughts are thoughts, emotions are emotions and not necessarily reality. As an individual becomes more aware how thoughts and emotions are triggered, a person's capacity to observe the thoughts and emotions without getting stuck in them typically grows
TRAUMA & MINDFULNESS Know the referral process at your school site. Student Mental Health Website http://achieve.lausd.net/page/2170
CURRENT STATE OF EDUCATION TEACHERS 70% of teachers report high levels of stress (ATF, 2015) Teachers with the most stress had lower students achievement (University of Houston, 2010) 43% of teachers in urban schools are chronically absent (National Council on Teacher Quality Study, 2013) 40% of teachers quit within 5 years (Ingersoll, 2012). Stress limits teacher effectiveness! 34
CURRENT STATE EDUCATION STUDENTS 83% of students report significant stress (APA, 2014) 21% of students feel sad and hopeless nearly every day (CDC, 2013) 51% of students are eligible for free/reduced lunch (Dept of Ed. 2015) 34% of students have been bullied at school (stopbullying.gov, 2014) Stress significantly reduces readiness to learn! 35
MINDFULNESS PRACTICES FOSTER READINESS Mindfulness practices enhance attention system Dampens limbic arousal Increases prefrontal cortex (PFC) activity Optimizes cognitive resources Strengthens top-down process Neuroscientists - practices must be taught to children It s like brushing your brain daily to keep it healthy & strong - Dr. D. Siegel think of this work not as remediation but as a normal part of education Dr. M. Posner Many experts conclude - not IF but WHEN
MINDFULNESS IN EDUCATION How does it work? As students practice, they become more aware of their direct experiences, beyond the chattering mind, they begin to recognize their essence, potential, and purpose Mindfulness enhances self-awareness and coping skills
Incidences MINDFULNESS RESEARCH RESULTS Improved Behavior 4 3.5 3 2.5 2 IE Program 1.5 w/o IE Program We started with just 2 classrooms and within 3 weeks, every teacher wanted it because they saw a huge change in student behavior on the playground Elementary Principal, Oswego, IL 1 0.5 0 1 2 3 4 5 6 7 8 Weeks *IE - Inner Explorer Behavior problems reduced by 60% Including Student Aggression & Bullying 38
MINDFULNESS RESEARCH RESULTS Prior to Inner Explorer, 56.5% of my students were below grade level. After Inner Explorer, only 4.3% of students were below! Elementary School Teacher in Wooster City, OH Improved Grade Point Average (GPA) Pilot 1 8 wkscontrolled 239 students 7% increase Pilot 2 10 wks-rct* 337 students 10.4% increase Pilot 3 27 wks-rct * 377 students 15.4% increase *RCT- Randomized Controlled Trial Statistically significant effects in 5 Subjects Reading, Math, Science, Writing, & Social Studies 39
Mindfulness Research Results Teachers benefit along with the students Percent decrease in teachers stress 43% I used to hate picking up my kids from recess and lunch; they were always the hardest times of the day. Now they are my favorite. After recess we do Inner Explorer and after lunch we practice a mindful minute. This program is so good for my students and for me. 2 nd grade teacher, Oakland, CA Less Stress = More Effective Teachers!
BENEFITS OF MINDFULNESS PRACTICE Mindfulness reduces test-anxiety and boosts cognitive performance on math tests (2015) Reading and Science grades up 4.8 and 6.6 points respectively with 60% fewer discipline events (2015) Significant decreases in impulsivity and aggression (2011) Mindfulness shown to lessen anxiety, enhance social skills and improve academic performance in students with learning disabilities (2008)
INTRO TO INNER EXPLORER Mindfulness Programs for Pre-K, Elementary, Middle & High School o Daily 5-10 minute practices integrate easily within normal transitions Transition practices (1-3 min) are available too! o Series of 90 unique audio-guided (MP3) tracks that engage students o Universal, scalable and sustainable- just press play in every classroom o Available in English and Spanish for multiple audiences All students, every day- Build the skills for a lifetime!
INTRO TO INNER EXPLORER Intro to inner explorer
INTRO TO INNER EXPLORER Today s participants are eligible to use the program until the end of this academic year. Very easy to implement! Teachers practice along with their students. Please visit http://innerexplorer.org/ to explore the program and listen to sample tracks.
GETTING STARTED- 1, 2, 3! 1. Login and enter your email and password 2. Press Play 3. Listen and Enjoy! No Prep, Planning or Assessment
TUNE IN FOR PARENTS/CAREGIVERS Students practicing in class Parents listening to the same practice 1 2 3 Teacher begins practice Parents notified of practice start Login and listen to same track on any device Links home and school- Demystifies mindfulness
INTRO TO INNER EXPLORER Sample Track
TEACHING SIMPLE MINDFULNESS ACTIVITIES TO STUDENTS Let us go over the handouts
MINDFULNESS EXERCISE Please follow my verbal instructions
EVALUATION You will receive a link to log in to MyPLN: http://achieve.lausd.net/mypln Take the evaluation Print your Certificate of Completion
You are the master of the moments of your life. PY
Thank you for being here today and for your participation! Hiram S. Dabbah, LCSW Asia Dove, MS Health Education Programs hdabbah@lausd.net