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We have been using the Calm videos on You Tube to get the children used to slowing down and familiarising them with doing nothing apart from focusing on their breathing using different techniques.

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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Free: Online Mindfulness Class for Kids!

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Mindful Schools has created ten free mindfulness classes for kids (as seen on CNN). Join us online - for mindful activities, mindful movement, read-alouds - and let's have fun exploring mindfulness together. Free Online: Mindfulness Class for Kids! Sign up to receive classes and mindfulness resources in your inbox.

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There are lots of benefits to practicing mindfulness. ©Marish/Shutterstock

Mindfulness can help to aid concentration and productivity, reduce worry and anxiety, and allow us to develop a sense of connectedness and empathy. (Bartlett et al., 2019; Blanck et al., 2018).

Dr Addie Wootten is a clinical psychologist and CEO of Smiling Mind, a web and app-based meditation program. She says there are two ways to practice mindfulness - formal and informal.

'Meditation involves us sitting or lying down, consciously deciding to train our attention on one thing at one time, and trying to build awareness of any thoughts that might come up and trying not to react to those thoughts, so that's formal mindfulness practice,' Wootten shares.

With informal practice you bring the same kind of improved attention that you might get from formal practice to everyday situations.

'You can be mindful in anything that you do,' Wootten says. 'So when you're brushing your teeth you can be mindful, when you're walking you can be mindful, when you're talking to someone you can be mindful, and that is because when you're doing those activities you're consciously making sure that your mind is focused on that one thing at that one time.

'A good example of the opposite of that everyday mindfulness is when our mind wanders. So I'm sure you've been introduced to somebody in the past and you say, "hi, nice to meet you" and then their name goes completely out of your mind. That is not being mindful. So when we're mindful we consciously listen to what somebody has said and that actually helps us because it goes into our memory a lot more efficiently.'

The impact of mindfulness on physical health

There is lots of research pointing to the benefits of mindfulness on our overall health. Wootten says the biggest area of impact on our physical body is actually in relation to our stress response.

'We know from lots of research that when our body is under stress - constant, prolonged stress - it actually has a lot of flow-on impacts in terms of our physical health that can lead to heart issues, it can lead to high cholesterol, it can lead to bone density loss. Lots of core physical functions are impacted by high levels of stress,' Wootten says.

'So when people practice mindfulness, we can see that that actually changes. Our body becomes less reactive to stress, there's less release of our stress hormones like cortisol and ... while it may not be experiencing less stress in everyday life (people may still be experiencing difficult things in their life) the body is not reacting as much. There's less physiological reaction, which can have a whole range of flow-on benefits in terms of your physical health.'

Wootten also points to a body of research that's explored the role of mindfulness in supporting people with chronic pain.

'In many pain programs that are run by different hospitals, they run mindfulness programs and that's allowed researchers to look at the impact; and there is a link between practicing mindfulness and reductions in the intensity of chronic pain,' she says.

Impact of mindfulness on mental health and mood

Wootten says while mindfulness isn't a 'cure-all' for everything, it can help to improve our mood and mental health by teaching us to react and respond to things in a slightly different way. 'Mindfulness isn't about being happy all the time or living in bliss unfortunately, it is about learning how to experience all of life's challenges in a way that is helpful for us.

'We're all going to go through difficult things and mindfulness isn't going to get rid of all those difficult things. But what it can do is help us build resilience and the skills and the tools to navigate those stresses. And the way that it does that is that it allows us to learn how to create a space between what's happening and our own reaction.'

She says there is also lots of research being done in the space of chronic, recurring depression. 'People who experience really significant depression, they've run trials to look at how mindfulness can help that group of people and it does. It seems to reduce the intensity of depression and the chance of depression recurring.

'It certainly helps with anxiety too. So if you think what causes anxiety is often our rumination and our worry. When you practice mindfulness you're learning to manage those things. There's certainly evidence to suggest that mindfulness practice is a really good tool to reduce anxiety.'

When it comes to improving our general mood, Wootten says it's not necessarily about trying to be happy all the time, but instead noticing the small things around us that bring us joy.

'It might be that we start to grow an awareness of gratitude about the fact we might have a great job that we love, or we might have a wonderful family or good friends. We start to notice those things that we sometimes take for granted. It actually can result in improved mood because of those factors, you start to become aware and appreciative of the smaller things in life, which can lead to better mood.'

Mindfulness to improve sleep

Sleep is a challenge for lots of people. According to a report from the Sleep Health Foundation, almost 60 per cent of Australians regularly experience at least one sleep symptom (like trouble falling or staying asleep), and 14.8 per cent have symptoms, which could result in a diagnosis of clinical insomnia.

These days we spend a lot of time in front of a computer screen or using our phones and, for many people, this can take place right up until they get into bed at night. This impacts our physiology and how we sleep in different ways, Wootten says.

'The first being that devices emit a blue light and that actually mucks up our circadian rhythm - so our body thinks we should be awake because of the light, so that means it's hard to fall asleep. And the other factor is it activates our thinking. So if we're checking emails for example before we go to bed, chances are that will trigger a thought and we'll think "oh, don't forget to do that tomorrow" and so your body will become activated. So that's really bad for our sleep.

'The way mindfulness can help us is to actually be a circuit breaker. So, if we can factor in a 10 minute meditation before we go off to sleep, to calm our bodies, to really relax our body and our mind and try and let go of the day and fall off to sleep, then that's a good tool to get off to sleep.'

Incorporating mindfulness into your life

The benefits of practicing mindfulness are plentiful, but how do you get started? According to Wootten, it's important to start off slowly and explore what works best for you.

'There are lots of different ways you can try meditation. You can go and find a teacher and learn from someone in person, you can listen to guided meditations or you can download an app.

'I suppose my biggest suggestion is don't try once and then give up. I think a lot of people try it and think, "oh my mind is too busy, I can't stop thinking, I'm doing it wrong". And we all go through that, it's very normal, it's human nature to think, it's what our brain does. If you notice that your mind is wandering and thinking, you're doing it properly. That's what it's designed to do. So, meditation isn't about completely clearing your mind, it's about being aware that you are thinking and then bringing it back to one thing.'

Another way to start exploring being more mindful, Wootten says, is to start incorporating it more into your day-to-day life. 'Just pay attention to where your mind is and if it's off thinking about other things, try and bring it back to what you're doing at that point in time - even if it is washing the dishes. Notice how your hands feel, what do the soap suds feel like, what do the dishes actually feel like? And that, in itself, is a mindfulness practice.'
References and related reading
Bartlett, L., Martin, A., Neil, A. L., Memish, K., Otahal, P., Kilpatrick, M., & Sanderson, K. (2019). A Systematic Review and Meta-Analysis of Workplace Mindfulness Training Randomized Controlled Trials. Journal of Occupational Health Psychology, 24(1), 108-126.

Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern. Med., 175(4), 494-501. doi:10.1001/jamainternmed.2014.8081

Blanck, P., Perleth, S., Heidenreich, T., Kröger, P., Ditzen, B., Bents, H., & Mander, J. (2018). Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behaviour Research and Therapy, 102, 25-35. https://doi.org/10.1016/j.brat.2017.12.002

Reynolds, A. C., Appleton, S. L., Gill, T. K., & Adams, R. J. (2019). Chronic Insomnia Disorder in Australia. A Report to the Sleep Health Foundation. Sleep Health Foundation.

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The basics of mindfulness - Teacher Magazine

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Mindfulness can help to aid concentration and productivity, reduce worry and anxiety, and allow us to develop a sense of connectedness and empathy. (Bartlett et al., 2019; Blanck et al., 2018). Dr Addie Wootten is a clinical psychologist and CEO of Smiling Mind, a web and app-based meditation program.

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Netflix Account Username: mindfulness@renaissance.edu.vn
Password: Mindfulness*2020

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Finding focus for your most important and impactful tasks might be one of the biggest challenges of the workday. As schedules fill up, meetings overlap, and priorities mount, multi-tasking may seem to be the best solution for workplace productivity. But when we aren't able to bring our full attention to the task at hand, we can often end up being less productive. There are many ways to find workday focus; we've rounded up a few below.

Amp up the ambient sound

Some may feel most present during a quiet moment in solitude, for others, getting grounded and focused can be done through listening to ambient sound. Published have shown that a moderate level of ambient noise can boost creativity. For example, a soundscape (such as rain on leaves or peaceful forest sounds) may help block out distractions to get you to a state of flow during focus hours.

Try mindfulness meditation

One of the best ways to develop the ability to focus and concentrate is through mindfulness meditation. Setting aside even 10 minutes every day for this type of practice could have a positive effect on your workday . Through mindfulness meditation practice, we gain a greater awareness of the present moment. Through becoming more in tune with ourselves-our feelings, thoughts, reactions, etc.-a keen sense of focus is a happy side effect.

Make playlists part of the mix

Listening to curated music playlists can help you get into the working groove, whether your workplace is in an office or a designated spot at home. Specialized playlists of low-fi beats or classical music are known for helping focus, in addition to blocking out other auditory distractions.

Take a breath

Intentional breathing is a quick way to tap into a mindful state, simply by checking in with our own breathing pattern. A cleansing round of inhales and exhales can negate overwhelm, bringing us back to here and now. Between deadlines, meetings, emails, and assignments, it's easy to get caught up in dissecting a past interaction or preparing for the next task during our working hours. Noticing how we're breathing can immediately draw us back to where we are. Taking a few rounds of slow, intentional breath is a way to increase focus throughout the workday.

Don't forget to rest your mind. Taking small breaks after focus periods allows for restoration of the body and mind before jumping to the next task.

From ambient sound and meditation to breath work and music playlists, there are so many ways to attain workday focus. Finding different avenues to strengthen your presence and awareness is key to creating mental health habits. Calm for Business offers the most diverse library of content to strengthen your mind for working hours and beyond- learn more here .

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Finding focus for your most important and impactful tasks might be one of the biggest challenges of the workday. As schedules fill up, meetings overlap, and priorities mount, multi-tasking may seem to be the best solution for workplace productivity.

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Since its release last month, Inside Out has been applauded by critics, adored by audiences, and has become the likely front-runner for the Academy Award for Best Animated Feature.

But perhaps its greatest achievement has been this: It has moved viewers young and old to take a look inside their own minds. As you likely know by now, much of the film takes place in the head of an 11-year-old girl named Riley, with five emotions-Joy, Sadness, Anger, Fear, and Disgust-embodied by characters who help Riley navigate her world. The film has some deep things to say about the nature of our emotions-which is no coincidence, as the GGSC's founding faculty director, Dacher Keltner, served as a consultant on the film, helping to make sure that, despite some obvious creative liberties, the film's fundamental messages about emotion are consistent with scientific research.

Those messages are smartly embedded within Inside Out 's inventive storytelling and mind-blowing animation; they enrich the film without weighing it down. But they are conveyed strongly enough to provide a foundation for discussion among kids and adults alike. Some of the most memorable scenes in the film double as teachable moments for the classroom or dinner table.

Though Inside Out has artfully opened the door to these conversations, it can still be hard to find the right way to move through them or respond to kids' questions. So for parents and teachers who want to discuss Inside Out with children, here we have distilled four of its main insights into our emotional lives, along with some of the research that backs them up. And a warning, lest we rouse your Anger: There are a number of spoilers below.

1) Happiness is not just about joy

When the film begins, the emotion of Joy-personified by a manic pixie-type with the voice of Amy Poehler-helms the controls inside Riley's mind; her overarching goal is to make sure that Riley is always happy. But by the end of the film, Joy-like Riley, and the audience-learns that there is much, much more to being happy than boundless positivity. In fact, in the film's final chapter, when Joy cedes control to some of her fellow emotions, particularly Sadness, Riley seems to achieve a deeper form of happiness.

This reflects the way that a lot of leading emotion researchers see happiness. Sonja Lyubomirsky, author of the best-selling How of Happiness, defines happiness as "the experience of joy, contentment, or positive well-being, combined with a sense that one's life is good, meaningful, and worthwhile." (emphasis added) So while positive emotions such as joy are definitely part of the recipe for happiness, they are not the whole shebang.

In fact, a recent study found that people who experience "emodiversity," or a rich array of both positive and negative emotions, have better mental health. The authors of this study suggest that feeling a variety of specific emotions may give a person more detailed information about a particular situation, thus resulting in better behavioral choices-and potentially greater happiness.

For example, in a pivotal moment in the film, Riley allows herself to feel sadness, in addition to fear and anger, about her idea of running away from home; as a result, she decides not to go through with her plan. This choice reunites Riley with her family, giving her a deeper sense of happiness and contentment in the comfort she gets from her parents, even though it's mixed with sadness and fear.

In that light, Inside Out 's creators, including director Pete Docter, made a smart choice to name Poehler's character "Joy" instead of "Happiness." Ultimately, joy is just one element of happiness, and happiness can be tinged with other emotions, even including sadness.

2) Don't try to force happiness

One of us (Vicki) felt an old, familiar frustration when Riley's mother tells her to be her parents' "happy girl" while the family adjusts to a stressful cross-country move and her father goes through a difficult period at work. As a child, Vicki got similar messages and used to think something was wrong with her if she wasn't happy all the time. And all the research and press about the importance of happiness in recent years can make this message that much more potent.

Thank goodness emotion researcher June Gruber and her colleagues started looking at the nuances of happiness and its pursuit. Their findings challenge the "happy-all-the-time" imperative that was probably imposed upon many of us.

For example, their research suggests that making happiness an explicit goal in life can actually make us miserable. Gruber's colleague Iris Mauss has discovered that the more people strive for happiness, the greater the chance that they'll set very high standards of happiness for themselves and feel disappointed-and less happy-when they're not able to meet those standards all the time.

So it should come as no surprise that trying to force herself to be happy actually doesn't help Riley deal with the stresses and transitions in her life. In fact, not only does that strategy fail to bring her happiness, it also seems to make her feel isolated and angry with her parents, which factors into her decision to run away from home.

What's a more effective route to happiness for Riley (and the rest of us)? Recent research points to the importance of "prioritizing positivity" -deliberately carving out ample time in life for experiences that we personally enjoy. For Riley, that's ice hockey, spending time with friends, and goofing around with her parents.

But critically, prioritizing positivity does not require avoiding or denying negative feelings or the situations that cause them-the kind of single-minded pursuit of happiness that can be counter-productive. That's a crucial emotional lesson for Riley and her family when Riley finally admits that moving to San Francisco has been tough for her-an admission that brings her closer to her parents.

3) Sadness is vital to our well-being

Early in the film, Joy admits that she doesn't understand what Sadness is for or why it's in Riley's head. She's not alone. At one time or another, many of us have probably wondered what purpose sadness serves in our lives.

That's why the two of us love that Sadness rather than Joy emerges as the hero of the movie. Why? Because Sadness connects deeply with people-a critical component of happiness-and helps Riley do the same. For example, when Riley's long-forgotten imaginary friend Bing Bong feels dejected after the loss of his wagon, it is Sadness's empathic understanding that helps him recover, not Joy's attempt to put a positive spin on his loss. (Interestingly, this scene illustrates an important finding from research on happiness, namely that expressions of happiness must be appropriate to the situation.)

In one the film's greatest revelations, Joy looks back on one of Riley's "core memories"-when the girl missed a shot in an important hockey game-and realizes that the sadness Riley felt afterwards elicited compassion from her parents and friends, making her feel closer to them and transforming this potentially awful memory into one imbued with deep meaning and significance for her.

With great sensitivity, Inside Out shows how tough emotions like sadness, fear, and anger, can be extremely uncomfortable for people to experience-which is why many of us go to great lengths to avoid them (see the next section). But in the film, as in real life, all of these emotions serve an important purpose by providing insight into our inner and outer environments in ways that can help us connect with others, avoid danger, or recover from loss.

One caveat: While it's important to help kids embrace sadness, parents and teachers need to explain to them that sadness is not the same as depression-a mood disorder that involves prolonged and intense periods of sadness. Adults also need to create safe and trusting environments for children so they will feel safe asking for help if they feel sad or depressed.

4) Mindfully embrace-rather than suppress-tough emotions

At one point, Joy attempts to prevent Sadness from having any influence on Riley's psyche by drawing a small "circle of Sadness" in chalk and instructing Sadness to stay within it. It's a funny moment, but psychologists will recognize that Joy is engaging in a risky behavior called "emotional suppression"-an emotion-regulation strategy that has been found to lead to anxiety and depression, especially amongst teenagers whose grasp of their own emotions is still developing. Sure enough, trying to contain Sadness and deny her a role in the action ultimately backfires for Joy, and for Riley.

Later in the film, when Bing Bong loses his wagon (the scene described above), Joy tries to get him to "cognitively reappraise" the situation, meaning that she encourages him to reinterpret what this loss means for him-in this case, by trying to shift his emotional response toward the positive. Cognitive reappraisal is a strategy that has historically been considered the most effective way to regulate emotions. But even this method of emotion regulation is not always the best approach, as researchers have found that it can sometimes increase rather than decrease depression, depending on the situation.

Toward the end of the movie, Joy does what some researchers now consider to be the healthiest method for working with emotions: Instead of avoiding or denying Sadness, Joy accepts Sadness for who she is, realizing that she is an important part of Riley's emotional life.

Emotion experts call this "mindfully embracing" an emotion. What does that mean? Rather than getting caught up in the drama of an emotional reaction, a mindful person kindly observes the emotion without judging it as the right or wrong way to feel in a given situation, creating space to choose a healthy response. Indeed, a 2014 study found that depressed adolescents and young adults who took a mindful approach to life showed lower levels of depression, anxiety, and bad attitudes, as well as a greater quality of life.

Certainly, Inside Out isn't the first attempt to teach any of these four lessons, but it's hard to think of another piece of media that has simultaneously moved and entertained so many people in the process. It's a shining example of the power of media to shift viewers' understanding of the human experience-a shift that, in this case, we hope will help viewers foster deeper and more compassionate connections to themselves and those around them.

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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Four Lessons from "Inside Out" to Discuss With Kids

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Since its release last month, Inside Out has been applauded by critics, adored by audiences, and has become the likely front-runner for the Academy Award for Best Animated Feature. But perhaps its greatest achievement has been this: It has moved viewers young and old to take a look inside their own minds.

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Mindfulness Resources on Seesaw!

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Discover Mind Yeti's classroom activities to inspire and engage your students - Create a calm, focused, and kind classroom by following the sequence of activities below!

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Wellness & Wellbeing are defined as the experiences we have at school that teach us about taking care of ourselves. We learn by doing and therefore these experiences are active and include:
-taking brain breaks
-learning about how to self-regulate
-slowing down, pausing and reflecting
-mediating
-practicing yoga

Mindfulness is defined in KS2 as taking the time to stop and be present. To detach from immediate stimulus and engage in a neutral sensory experience that scaffolds, inner calm, revival, and inward reflection.

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Username:                                          mindfulness@renaissance.edu.vn
Password: Mindfulness*2020

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Insight Timer

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Insight Timer - #1 Free Meditation App for Sleep, Relax & More

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The best meditation app with the world’s largest FREE library of more than 190k guided meditations, 17k teachers & the world’s most loved meditation Timer.

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https://app.smilingmind.com.au/
Free! Just create an account!

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Book with daily positive quotes, kindness jars, fidget cube, a stuffed animal, wind spin thing, and another mindfulness toy.

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Each Monday morning, we do an activity based around wellness.

https://tribes.com/about/

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Resource: Cosmic Kids

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Popcorn the Dolphin | A Cosmic Kids Yoga Adventure!

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5 Mindfulness Exercises for Kids 🌟😊 | Cosmic Kids

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Students mediate while listening to music

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Students take time to write down all the things they are thankful for.

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In my mindful mornings group, we do meditations, grounding exercises, art activities, yoga, and nature connection activities. I like to do a wide variety of activities so that all of my students can find something that feels right for them. Not every kid will love yoga or meditation, and that's okay. I just want them to find a mindfulness activity that helps them connect to the moment through whatever practice feels most comfortable. For many of my students, art activities are that practice! We recently did a grounding exercise and art activity to connect to our emotions in the moment and the results were amazing! Keep reading to find the mindfulness group art activity we did and how you can do it too.

Mindfulness Group Art Activity: I am Here

Materials

card stock or plain white paper

pencils

markers

watercolors or colored pencils

Grounding Activity

To begin, I gave all of my students a piece of plain card stock paper. They placed one hand on the paper and pressed their hand into the surface. I prompted them to notice where on their hands they noticed pressure and how the paper felt under the hands. Then I had them slowly open and close their fingers to feel their fingers glide over the paper.

Next, I had my students trace their hands with a pencil. As they traced, I encouraged them to notice how the pencil felt along their fingers (many noticed that it tickled). After they traced, students continued to lightly press their hands into the paper.

I prompted them, "Notice how your hand feels connected to the surface. As you feel connected to the surface, feel your connection below your own surface. What emotion are you feeling right now in this moment? Where in your body do you feel that emotion? Can you connect this area to your hand?"

Art Activity

When students were clued in to their emotions, they began to draw inside their outlined hands on the paper. I didn't give a lot of prompting with this, but I did tell students to design the inside of the hand to show their emotions. Some students drew symmetric mandala-style designs. Others drew a different design in each finger to represent different emotions they were feeling.

For my example, I traced both hands. I wrote feeling words in each finger to show the two sides of feelings I had about a particular event. On one hand, I described hopeful and excited feelings. On the other hand, I describe nervous feelings about the same event. I used colors to represent these two different experiences as well.

After everyone drew their designs, some painted their hands while others colored them with colored pencils. Students used colors that best represented the ways they were feeling. Afterward, we all shared our creations, and it was amazing to hear about the emotions students identified and hear about where in their bodies they most felt those emotions as we did the exercise.

This was a great way to help students connect with their emotions and practice sharing them with others!

Keep reading...

Want to find more mindfulness art activities? Click here to read more on the blog about activities my students have loved! Want ready to implement mindfulness activities for your students? You'll love these:

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Mindfulness Group Art Activity: Grounding Technique & Feeling Search

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In my mindful mornings group, we do meditations, grounding exercises, art activities, yoga, and nature connection activities. I like to do a wide variety of activities so that all of my students can find something that feels right for them. Not every kid will love yoga or meditation, and that's okay.

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Breathing exercises and meditation to the sound of the Tibetan singing bowl.

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Teaching students how to positively talk to themselves, focusing on how to work through tough situations.

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Working through team building challenges together in different groups so everyone has a chance to interact with each
other.

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Independence, lots of choice, long term project if needed

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New year resolution Leaf- wishes, for self, friends and family and the world.

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New year resolution Leaf- wishes, for self, friends and family and the world.

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Box breathing - belly breathing and focusing.

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Box breathing - belly breathing and focusing.

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https://www.youtube.com/watch?v=YFdZXwE6fRE

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Day 28, Guided Meditation Sophrology. How to adjust for kids and teens

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Take a short break with a 5-minute meditation to reduce stress, increase focus and productivity. All it takes is five minutes…

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Four Ways to Use Music as a Coping Skill

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Trillium Lakelands District School Board

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Feed All Four - Well-being, Connectedness, and Resilience Monthly Tips

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Well-being, Connectedness, and Resilience Monthly Tips November Covid Fatigue When a short term solution becomes part of our everyday life, how do you maintain wellbeing? Stay connected? Build resilience? Here are four tips to help you through November:

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https://www.youtube.com/watch?v=eXwQQqHwajs- Read-aloud

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Read-a-loud: https://www.youtube.com/watch?v=Yu772gNfA68

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When Sophie Gets Angry - Really, Really Angry...

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Mindful observing

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Mindful Schools collaborates with the community to create schools that encourage greater awareness, the ability to focus attention, and action based on empathy, kindness and compassion. Together, we are preparing a new generation of students to lead an awake and thriving world!

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Username:
mindfulness@renaissance.edu.vn
Password: Mindfulness*2020

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https://positivepsychology.com/mindfulness-for-children-kids-activities/

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Email: mindfulness@renaissance.edu.vn
Password: Mindfulness*2020

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Unlock hundreds of mood-boosting meditations, relaxing sleep exercises, focus music, and more with our biggest offer of the year.

It's the healthiest, happiest deal you'll find this Black Friday, and it won't last long.

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Meditation and Sleep Made Simple - Headspace

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Live a healthier, happier, more well-rested life in just a few minutes a day with the Headspace app.

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Email: mindfulness@renaissance.edu.vn
Password: Mindfulness*2020

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✅ All of Jaime's videos ad-free ✅ Exclusive videos & early access ✅ Cancel subscription anytime ✅ Stream on your mobile, computer and TV