2/2/22
Order of Agenda Items Today:
Order of Agenda Items Today:
1. Receive your METTA Copy (Pocket Size). It can be stored in Cell Phone Case or used a Bookmark -
METTA
MAY I BE FILLED WITH LOVING – KINDNESS
MAY I BE PEACEFUL AND AT EASE
MAY I BE WELL AND HEALTHY
MAY I BE SAFE FROM INNER HARM AND OUTER HARM
MAY I BE FREE
MAY I BE HAPPY
2. The Four Agreements READING -
3. JOURNAL ENTRY - Journaling is an incredibly powerful tool for many things, including self-love. It can be a daily practice you turn into a habit or ritual where you consistently build up your feelings of self-worth, esteem, and confidence. It’s an amazing feeling to have a notebook full of words that are generally positive about your mind, body, and life which can remind you of your awesomeness just by looking at it!
Mindfulness PROMPT: Copy into your journal:
4. Time to hit the mats, take it in and let it out <3
- Read out loud together as a class now & then recite it front of a mirror in the morning and as needed
METTA
MAY I BE FILLED WITH LOVING – KINDNESS
MAY I BE PEACEFUL AND AT EASE
MAY I BE WELL AND HEALTHY
MAY I BE SAFE FROM INNER HARM AND OUTER HARM
MAY I BE FREE
MAY I BE HAPPY
2. The Four Agreements READING -
- Wrapping Up the 1st Agreement, Be Impeccable with Your Word (pgs 42 - 46)
3. JOURNAL ENTRY - Journaling is an incredibly powerful tool for many things, including self-love. It can be a daily practice you turn into a habit or ritual where you consistently build up your feelings of self-worth, esteem, and confidence. It’s an amazing feeling to have a notebook full of words that are generally positive about your mind, body, and life which can remind you of your awesomeness just by looking at it!
Mindfulness PROMPT: Copy into your journal:
- "What would it look like if you chose to live your life with an open heart? How will you support yourself in making this happen if you so choose?"
4. Time to hit the mats, take it in and let it out <3
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1/19/22
Order of Agenda Items Today:
Mindfulness Practice (Below) - Positive Energy, Cleansing, & Balancing
Order of Agenda Items Today:
- Quick Mindful Exercise - Arrive here. I invite you to "Be present now"
- Receive "The Four Agreements" Book - Watch introduction to the Practice Videos
- Journaling to get the thoughts to pause them from swirling in our minds:
- Journal Entry - Focus for today: Visualization is a mindfulness tool using mental imagery to help you mentally rehearse an outcome or bring about a state of relaxation. It can be used in daily life to relieve stress, enhance motivation, and add more power to your physical and mental efforts.
Mindfulness PROMPT: Copy into your journal, "Today I visualize the following outcome and the specific actions I’ll take to reach that outcome ...
Mindfulness Practice (Below) - Positive Energy, Cleansing, & Balancing
1/12/2022
Starter: As a class we will watch - What is Mindfulness?
Starter: As a class we will watch - What is Mindfulness?
- Create an 8 page Journal with printer paper
- Journal Entry - Focus for today: Gratitude is a mindfulness practice that opens you to joy, compassion, and appreciation of the life that sustains you. Begin your morning or end your day with contemplation on those who have made a positive impact on your life.
3. Mindfulness Meditation Guided Practice (45 minutes) Body Scan CD with Janet Curry
1/5/2022
Order of Agenda Items Today:
- (10 min) Welcome to Mindfulness Class.
- (1 hour) Guided Meditation led by some of my favorite youtubers, The Honest Guys
- (30 min) Mindfulness Coloring Activity
Class Location:
Please be dressed and in Roxy's Classroom by 1:45PM. If you are running late, I ask that you enter our shared space quietly and join in on our activities.
What to Wear:
Something comfortable like yoga pants or sweatpants. Long sleeve or short sleeve t-shirts. Please, no tank tops or regular school clothes. Please see our school counselor, Erin, ASAP if this will be a problem obtaining these clothes. Appropriate clothing is required for participation and for attendance to count.
What to Bring:
What is Mindfulness exactly?
Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.
Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.
Why Practice Mindfulness in XBLOCK?
Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which extend across many different settings.
Information above taken from: greatergood.berkeley.edu/topic/mindfulness/definition#why-practice-mindfulness
Please be dressed and in Roxy's Classroom by 1:45PM. If you are running late, I ask that you enter our shared space quietly and join in on our activities.
What to Wear:
Something comfortable like yoga pants or sweatpants. Long sleeve or short sleeve t-shirts. Please, no tank tops or regular school clothes. Please see our school counselor, Erin, ASAP if this will be a problem obtaining these clothes. Appropriate clothing is required for participation and for attendance to count.
What to Bring:
- Yoga Mat (if you do not own one, please notify me ASAP via email so that I may arrange to get you one to borro
- Water Bottle
- Open Mind & Heart
- Kindness
What is Mindfulness exactly?
Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.
Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.
Why Practice Mindfulness in XBLOCK?
Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which extend across many different settings.
- Mindfulness fights obesity: Practicing “mindful eating” encourages healthier eating habits, helps people lose weight, and helps them savor the food they do eat.
- Mindfulness may be beneficial to teens: Practicing mindfulness can help teens reduce stress and depression and increase their self-compassion and happiness. Once teens arrive at college, it could also reduce their binge drinking.
- Mindfulness helps schools: There’s scientific evidence that teaching mindfulness in the classroom reduces behavior problems, aggression, and depression among students, and improves their happiness levels, self-regulation, and ability to pay attention. Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.
- Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.
- Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well.
- Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness. Practicing mindfulness may also improve sleep quality.
Information above taken from: greatergood.berkeley.edu/topic/mindfulness/definition#why-practice-mindfulness
Does Coloring Really De-stress?
One of the first psychologists to apply coloring as a relaxation technique was Carl G. Jüng in the early 20th century. He did this through mandalas: circular designs with concentric shapes similar to the Gothic churches’ rose windows. They have their origin in India.
When coloring, we activate different areas of our two cerebral hemispheres, says psychologist Gloria Martínez Ayala. “The action involves both logic, by which we color forms, and creativity, when mixing and matching colors. This incorporates the areas of the cerebral cortex involved in vision and fine motor skills [coordination necessary to make small, precise movements]. The relaxation that it provides lowers the activity of the amygdala, a basic part of our brain involved in controlling emotion that is affected by stress.”
In simplest terms, coloring has a de-stressing effect because when we focus on a particular activity, we focus on it and not on our worries. But it also “brings out our imagination and takes us back to our childhood, a period in which we most certainly had a lot less stress.” This leads us immediately and unconsciously to welfare, exposes the specialist.
One of the first psychologists to apply coloring as a relaxation technique was Carl G. Jüng in the early 20th century. He did this through mandalas: circular designs with concentric shapes similar to the Gothic churches’ rose windows. They have their origin in India.
When coloring, we activate different areas of our two cerebral hemispheres, says psychologist Gloria Martínez Ayala. “The action involves both logic, by which we color forms, and creativity, when mixing and matching colors. This incorporates the areas of the cerebral cortex involved in vision and fine motor skills [coordination necessary to make small, precise movements]. The relaxation that it provides lowers the activity of the amygdala, a basic part of our brain involved in controlling emotion that is affected by stress.”
In simplest terms, coloring has a de-stressing effect because when we focus on a particular activity, we focus on it and not on our worries. But it also “brings out our imagination and takes us back to our childhood, a period in which we most certainly had a lot less stress.” This leads us immediately and unconsciously to welfare, exposes the specialist.