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Actividades, recursos y articulos sobre Mindfulness para maestros y familias de La Asociación “Mejora tu Escuela Pública”

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¿Por qué es tan importante prestar atención?

en su libro nos recuerda lo habitual que es comer sin saborear la comida o no percibir el olor de la tierra húmeda después de la lluvia. ¿Te has dado cuenta de lo normal que es tocar a los demás sin darnos cuenta de las sensaciones que nos trasmiten? Nos hemos especializado en permanecer desconectados la mayor parte del tiempo y lo peor es que ignoramos que estamos desconectados.

Para volver a restablecer el contacto, el mindfulness nos puede ayudar mucho . Si todavía no estás muy familiarizado con este concepto y quieres descubrir , pincha y recuerda este post donde te explico con detalle qué es y qué beneficios se obtienen con esta práctica.

Los niños/as son especialistas en vivir en el momento presente. Está claro que podemos aprender mucho de ellos sobre la atención plena pero... ¿cómo les hacemos conscientes de los beneficios de esta practica? Sabemos que si no lo practican con hábito, con el tiempo, caeran poco a poco en el extrés adulto de vivir en las preocupaciones del pasado o los miedos del futuro. Pincha aquí para ver como podemos EXPLICARLES A LOS NIÑOS QUÉ ES EL MINDFULNESS

Uno de los principales beneficios de la práctica de mindfulnes con niñ@s es la mejora en la capacidad de atención y concentración . Muchos padres alertan de que los niños/as de hoy en día tienen problemas para concentrarse. ¡Algunos no consiguen comunicarse con ellos ni buscando el contacto visual! Son muchos los motivos que podríamos enumerar como los causantes del problema: las tecnologías, sobrestimulación, falta de contacto con la naturaleza... pero esto no ayuda a solucionar el problema.

¿Cómo podemos mejorar la atención y concentración de los niños/as?

¿Cómo practicar mindfulness en familia?

Para llevar a cabo estas técnicas. Bastarán con unos pocos minutos al día!! Un aspecto importante esEs necesario disponer de un ambiente tranquilo y relajado. Preferiblemente realizar las actividades en el mismo lugar y a la misma hora. cuidar el lugar donde realizar los juegos o actividades . Lo más fácil es acordar entre todos un horario y comprometerse a cumplirlo. Para empezar, dos o tres días a la semana una duración de 10 minutos sería fantástico.

10 técnicas de mindfulness para niños/as

Estas ténicas que te voy a presentar se pueden llevar a cabo con niños desde 3 años hasta 10 años. Yo las practico diariamente con 25 alumnos/as de 4 años. Si los niñ@s tienen más edad podemos aumentar el tiempo de realización pero siempre teniendo en cuenta a los niñ@s y sus necesidades. Ellos serán los mejores guías para indicarnos el tiempo adecuado.

1.- LA POSTURA DE "Mente atenta": Una de las primeras practicas por las que se puede empezar es por la postura de meditación enseñándoles a fijar su atención en la respiración. Esta será la postura de la que partirán el resto de actividades y juegos. Puedes usar canciones o meditaciones guiadas para recordar las claves de la postura.

Una propuesta: YOGAMUSIC- Saludo Inicial

Otra opción es la Meditación guiada LA RANITA (Libro Tranquilo y Atentos como una Rana, Eline Snell) Muy recomendable. En este libro con CD incluído podréis encontrar otras 10 meditaciones más orientadas a trabajar la atención en los niñ@s. El libro es buena guía para inciarte en el conocimiento del minfulness. Ofrece juegos y actividades para complementar con las audiciones. Está orientado a padres pero si eres profesor@ también encontrarás muchas utilidades.

ACTIVIDAD: Quietos y atentos como una rana. Dile a tu hij@ o alumn@s que la rana es un animalito que puede dar grandes saltos pero también puede quedarse muy quieta, observando todo lo que pasa a su alrededor pero sin reaccionar de inmediato. Respirar con mucha calma, y explícale que vais a jugar a ser como una rana. Su tripa se hincha cuando entra el aire y se deshincha cuando sale el aire.

"Vamos a sentarnos y a respirar como la rana, así, la ranita no se cansa y no se deja arrastrar por todos los planes interesantes que se le pasan por la cabeza. Durante un rato vamos a estar quietos como una rana, notando como la barriguita de abulta un poco, y después se hunde otra vez"

En este ejercicio el niñ@ aprende a ser paciente, a relajarse y mantenerse en calma, además de comprender la importancia de la respiración para este fin.

Este ejercicio es genial para serenarse y centrar la atención en la respiración . Debemos taparnos las orejas con el pulgar y apoyar el resto de la mano sobre la cabeza. A continuación, cerramos los ojos e imitamos el sonido de la abeja.. Zzzzzz

3. El juego de silencio (30 a 60 segundos según la edad)

Es un juego muy sencillo para inciarse en técnicas de concentración. Los niños/as más pequeños de 2 y 3 años lo realizan sin dificultad. Nos sentamos en círculo y les preguntamos si son capaces de estar en silencio como las montañas o las flores. Les pedimos que cierren los ojos y se mantengan tranquilos y atentos hasta que se termine el tiempo. Para estos ejerecicios es necesario tener un medidor de tiempo que los niñ@s puedan comprender (reloj con alarma (si puede ser con sonidos agradables), reloj online...)

4. Observamos como detectives (30 a 60 segundos según la edad)

Este juego, al igual que el anterior, trata de desarrollar la concentración a través de la quietud y el silencio. Pero en esta ocasión, en vez de permanecer con los ojos cerrados, observaremos como detectives atendiendo a los detalles más pequeños e insignificantes de algún objeto en movimiento como:

Una lámpara que cambia de colores

Un reloj de arena o de agua

Una vela (al terminar el tiempo pueden soplar y apagarla)

Botellla de la calma. Pincha aquí para acceder a este post y decsubrir cómo realizarla.

Realmente cualquier objeto cotidiano puede servir. Lo importante es centrar nuestra atención en él. Al terminar el tiempo les podemos preguntar: ¿Qué observó tu mente atenta? ¿Qué descubriste detective..."nombre del niñ@"?

A los niñ@s les encanta cantar. Los mantras emplean los mismos canales subliminales que la música y los anuncios publicitarios, aunque con fines más saludables. Se utilizan como una herramienta para liberar la mente de pensamientos ayudando a focalizar la atención y proporcionando un estado de calma. No es necesario conocer el significado del mantra para que su sonido ejerza sus efectos sobre nosotros.

Entre otros beneficios, los mantras favorecen la concentración , ya que la mente está ocupada en repetir el texto del mantra una y otra vez. Además, los mantras siempre esconden mensajes positivos que se almacenan en nuestro subconsciente . Repite todos los días "me siento feliz, me siento bien" y algo dentro de tí estará dispuesto a cambiar la tristeza por la alegría.

Inventar o elegir entre todos (bien sea en familia o en tu aula) una frase que os haga sentir bien y que trasmita un mensaje positivo. Algo que refuerce tu estado de ánimo o te calme y te ayude con alguna sensación desagradable. Algunas ideas pueden ser:

Me siento fuerte y valiente

Quiero a mis amig@s de la escuela

Me siento feliz cuando ayudo a los demás

Pedir perdón alivia mi dolor

El planeta es mi amigo

Me quiero mucho

Añadirle a esa frase una pequeña secuencia de movimientos. Algo sencillo si los niñ@s son pequeños, puede ser unir cada dedo con el pulgar al decir cada palabra de la frase. El juego consiste en hacer una ola de mantras sentándonos en círculo (imagínate la ola que se forma en los campos de fútbol) No pierdas tu atención!! Cuando tu compañer@ diga "la frase", comenzará tu turno!! Este juego les encanta, es sencillo y muy efectivo para crear pensamientos positivos.

Si quieres conocer música que me inspira y me ayuda a conectar con mi cuerpo y traer mi mente al presente, pincha y recuerda el post de MÚSICA PARA CONOCER EL YOGA

En este ejercicio trataremos de escuchar el sonido de un instrumento hasta que deje de sonar. Mientras deben intentar estar atentos y en silencio. Cuando ya no escuchen ninguna vibración y sientan el silencio total, levantarán la mano (así dejan que otros niños/as puedan seguir escuchando atentos si todavía hay sonido)

Para esta actividad debemos utilizar instrumentos con una gran vibración como un cuenco tibetano, un armonizador o una campana. Si no tienes a mano ninguno, la energía no es la misma, pero puedes usar un vídeo de internet o descargarte un aplicación para el móvil.

Para este juego necesitamos ser un grupo como mínimo de 5 personas. La persona que dirige el juego presenta un material que debemos ir pasándonos unos a otros con mucho cuidado y atención. Podemos empezar por un objeto e ir añadiendo más objetos a la vez para trabajar una mayor atención. Podemos usar por ejemplo: Una campana que no debe sonar

Pequeños vasos de agua muy llenos

Este juego es precioso. Además de desarrollar la atención es una herramienta maravillosa para despertar la empatía y crear vínculos afectivos.

Nos sentamos por parejas uno frente al otro. Durante un tiempo tenemos que mirarnos a los ojos sin perder el contacto. Ese será nuestro foco de atención!!

En este juego desarrollas la observación y la memoria mientras trabajas la atención. Presentas 10 objetos cotidianos y das unos segundos (10 segundos) para mirarlos todos. Les pides que se tapen los ojos y quitas uno o dos objetos. Ahora tendrán que adivinar; ¿Qué falta? Puedes preguntar al que mantenga mejor la postura de Mente Atenta

Este ejercicio es igual que el anterior pero en vez de trabajar con la vista, desarrollamos el sentido del oído. Presentamos varios instrumentos u objetos que suenen. Les pedimos que cierren los ojos y que identifiquen el sonido. ¿Qué objeto ha sonado? Una variante de este juego es pedirles que, con los ojos cerrados, señalen de dónde viene el sonido.

Espero que disfrutes de todos estos juegos de mindfulness!!

Y si quieres cuéntanos, ¿Cual es tu favorito?

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10 ACTIVIDADES DE MINDFULNESS PARA NIÑ@S

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¿Por qué es tan importante prestar atención? en su libro nos recuerda lo habitual que es comer sin saborear la comida o no percibir el olor de la tierra húmeda después de la lluvia. ¿Te has dado cuenta de lo normal que es tocar a los demás sin darnos cuenta de las sensaciones que nos trasmiten?

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Contemplative Fellowships for Educator from Hemera

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Contemplative Fellowships for Educator from Hemera

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This fellowship provides scholarships for full time teachers to practice mindfulness in a retreat setting, allowing individuals the opportunity to cultivate mindfulness and, in turn, embody and apply these qualities to promote positive school cultures.

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Website with practices, tools, and lots of links for teachers, such as morning, mid-day, and evening meditations for teachers - created by a professor from Boston University.

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In our busy everyday work lives as teachers, it is easy to fall into habits of rushing and reactivity. Here you can find tools to help you to slow down and pay attention to what is happening around you and inside of you, along with resources to help your students do the same.

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Guided Meditations, videos, and articles directed towards teens featuring teens from a Medical Doctor who focuses on Adolescent Health

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Being a teen is stressful! Whether it's school, friends, or dating, the teen years are full of difficult changes-both mentally and physically. If you're like many teens, you may have difficulty dealing with stress in effective ways. You aren't alone, and there are things you can do to stay calm, no matter how stressful life becomes. All you need to do is stop, breathe, and be mindful and aware in the present moment.

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Being a teen is stressful! Whether it's school, friends, or dating, the teen years are full of difficult changes-both mentally and physically. If you're like many teens, you may have difficulty dealing with stress in effective ways. You aren't alone, and there are things you can do to stay calm, no matter how stressful life becomes.

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List of many of Apps with credible reviews and suggestions for use.

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Kids of all ages can reap the benefits of meditation and mindfulness using technology. Meditating even only a few minutes a day has proven to reduce stress, boost immunity, aid memory and concentration, decrease depression and anxiety, and even make you more compassionate. And while there are apps that are more targeted to mental health needs, meditation can be a great entry point. Don't know where to start? Check out some of our favorite meditation apps for kids. These tools guide kids through the process and help them relax and ground themselves. And for more great apps for restless kids, try our list of Apps to Help Kids Stay Focused.

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Kids of all ages can reap the benefits of meditation and mindfulness using technology. Meditating even only a few minutes a day has proven to reduce stress, boost immunity, aid memory and concentration, decrease depression and anxiety, and even make you more compassionate.

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App that has specific meditations dedicated for different age groups from 7-18 years old and adult. From Australia!

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An evidence-based approach to supporting the mental health and wellbeing of children in the classroom, school and home environments. Choose the implementation option to suit your school.

For a limited time, Australian primary schools can apply for a funded place and receive the Primary School Program at no direct cost to the school.

Smiling Mind is Australia's leading digital-led, prevention focussed mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia's most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

If you'd like to support our work, you can make a donation. Every contribution, however large or small makes a difference and we're so grateful for your support.

The Australian Mental Wellbeing Index provides a snapshot insight into the everyday mental wellbeing of Australia. It explores the factors that contribute to mental wellbeing and aims to generate a national conversation about how Australians can take a proactive approach to support mental wellbeing.

We've recently released the second annual report exploring the data collected across 2022-2023. The latest report shows young Australians aged 18-24, are experiencing poorer mental wellbeing than older age groups and poorer levels of focus and concentration may be a key driver of this.

A daily mindfulness and meditation guide at your fingertips

#1 Apple Health & Wellbeing App 2018 - Australia

Trusted by over 7.8M people

100% evidence based

FREE Programs for children and adults

We suggest 10 minutes a day

What are you waiting for?

DOWNLOAD THE APP NOW AND SEE FOR YOURSELF!

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Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

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Popular App primarily for adults with some free options.

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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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App with specific meditations for children and adults.  Some free and a there is a premium version.

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Free App that includes a timer with lots of different bells and guided meditations for kids and adults of all ages.  Lots of options!

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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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Article: MINDFULNESS IN MY HIGH SCHOOL CLASSROOM

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Article: MINDFULNESS IN MY HIGH SCHOOL CLASSROOM

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Short article with links to resources from a HS teacher who uses short mindfulness activities in their classroom.

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Some classrooms have a certain aura, don't they? When you enter, there's a sense of peace, community, clarity, and active presence from all stakeholders. That is the kind of classroom I want to create, and one way I've sought to accomplish this is by taking a course in mindfulness for educators. Since then, I have led daily mindful moments in all of my classes. It's been transformative for classroom culture.

Here are some responses I've gotten since I introduced this practice:

One day students in my International Baccalaureate class arrived with a heavy sense of deep fatigue radiating from them. After checking in, I led a mindful moment in which we focused on gratitude, and then we shared one compliment about the person beside us. The students' attitude became noticeably more positive.

One of my sophomores approached me to remind me of the upcoming anniversary of a relative's death. He asked if he could come to class early for a mindful moment. He and I sat for a moment of breathing and mindful honoring of his relative. As his classmates rolled in, they did so quietly, respecting his space.

I hear phrases like these from students: "Guess what? I practiced mindfulness before my soccer game" and "Mindfulness helped me with my presentation" and "I used mindfulness before I went to sleep last night."

Mindfulness in My High School Classroom

How have we achieved this?

First and foremost, I focus every day on my own practice of mindfulness through regular use of an app, attendance at retreats, and reading research. As teachers, we know our students can spot a fake within three seconds flat. If the mindfulness practice in the classroom feels fake, meaningful engagement decreases.

I introduced mindfulness at the beginning of this school year, giving a heads-up to both students and parents that we'd be practicing daily mindful moments, why we'd do that, and what they would look like.

Each period after greeting students, I remind them of the ways we've practiced mindfulness: mindful listening, diaphragmatic breathing, gratitude journals, progressive muscle relaxation, affirmations, etc.

To begin the practice, I guide students into a space of mindfulness-computers at half-mast, phones away, lights dimmed, no speaking. Then I cue the posture: Often we are seated with a tall spine, neck bent slightly, feet firmly planted on the floor, eyes gently closed. Sometimes we lie on the floor with our legs up the wall, and sometimes students can choose their position. I cue attention to the current experience. Most often we pay attention to our breathing, but sometimes we focus on ambient sounds, our emotions, a mental activity, etc.

Some days, that's it-I close the practice verbally or with a student's chime of the singing bowl. Other days, I introduce a specific kind of mindfulness focus. All of this can last anywhere from one to 10 minutes.

Often, class mindfulness programs begin with small lessons where teachers explain the practice and then spend a few moments in mindfulness. I've found learning through practice to be the most beneficial, as well as the most time effective. Just doing a mindful activity generates questions from students, allowing their experience to be more authentic and relevant.

Since this is the first year in which I've led daily mindful moments in my classes, at the end of the first semester I solicited student feedback. It is clear students appreciate the practice-most students want to continue our mindful practice and feel that they benefit from it. (Here are the full results of the survey. Prompts, averages, individual responses, and student comments are included.)

Despite such positive results, there are challenges.

Some students just don't get into it, resulting in whispers, giggling, and other forms of disengagement. I address this both publicly and privately. While the distractions are occurring, I might say, "Notice, without judgment, the sounds in the classroom: giggling, texting, etc. They are part of our experience." This minimizes the power of distractions. And I will later pull disruptive students in for a private chat. Typically that goes something like: "You don't have to like mindfulness; in fact, you don't even have to participate. But under no circumstances can you distract your peers who might be benefiting from it."

Some days are better than others. I accept this, without judgment, as part of the experience. Rather than using mindfulness as a technique to control student behavior-which can never be the aim-I neutrally observe the actual experience. As in all areas of instruction, I come back to the importance of my own practice: It is my authentic investment that encourages students to invest.

In the end, it's worth it. Students report that mindfulness helps with stress, confidence, relationships, communication, metacognition, health, and focus.

And it creates the kind of classroom where we all want to be.

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Some classrooms have a certain aura, don't they? When you enter, there's a sense of peace, community, clarity, and active presence from all stakeholders. That is the kind of classroom I want to create, and one way I've sought to accomplish this is by taking a course in mindfulness for educators.

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Resources from a Mindfulness Teacher in NYC with lists of great books, sample activities, and blogs about how to implement mindfulness in your classroom. In addition there is Yoga, too!

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Article with links to free tech tools to integrate mindfulness into classrooms

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Article with links to free tech tools to integrate mindfulness into classrooms

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Review with inks to GoNoodle, Stop, Breathe, Think, and CALM

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Video for Teachers: Hand Model of the Brain

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Video for Teachers: Hand Model of the Brain

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A simple hand model of the brain is explained. Teachers can share this model with their students.

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Dr Daniel Siegel presenting a Hand Model of the Brain

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EN ESPAÑOL-recursos- libros, posteres y articulos acerca de la meditacion, gratitud, y mas!

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Libros de mindfulness para niños, niñas, adolescentes, padres y profesorado - EN ESPAÑOL

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Actualizamos este post que publicamos hace unos meses, incluyendo los libros de mindfulness orientados a la práctica con niños, niñas y adolescentes y que se han publicado últimamente. Día a día crece el interés de padres y educadores por materiales que les ayuden a introducir y practicar mindfulness con los niños y niñas, o bien...

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Includes free resources for teachers for mindful breathing activities in English and Spanish

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The philosophy of Conscious Discipline emerged after years of working with children and experiencing the challenges of a broken system full of hurting children and frustrated adults. The methodology, programs and best-practices offer a different - and proven - pathway to transformation.

Free Resources for Teachers

Sign up to access FREE printables, digital resources, tools and teaching or upgrade to a Premium Membership to access Games, Make-N-Takes and more.

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Listen in to Dr. Becky Bailey and special guests via her monthly podcast, Real Talk for Real Teachers.

Free Webinars

Free Webinars about Conscious Discipline implementation and relevant education industry trends.

Conscious Discipline Excels in Analysis of Top 25 Social Emotional Learning Programs

Compared to 25 other SEL programs, Conscious Discipline (CD) is one of only three programs that focuses three-quarters or more of their content on Emotional Processes (specifically Emotion Knowledge/Expression and Emotion/Behavior Regulation) and one of 13 programs that focuses more than half their program content on Interpersonal Skills. In comparing key components of SEL programs CD received high ratings in 8 of 10 categories (e.g. classroom activities beyond core lessons and integration with academic content; climate and culture supports; professional development supports).

See the Full Report

NEW: Conscious Discipline Parenting Education Curriculum Yields Positive Outcomes

In a research study by ChildTrends, Conscious Discipline's parenting education curriculum was found to improve parenting knowledge and skills, increase parents' ability to manage their own emotions and respond to children's challenging behaviors, and improve emotional management and behavior in children. Notably, parents reported using Conscious Discipline skills and strategies more consistently six to eight weeks after parenting classes than immediately after classes concluded. Parents reported feeling happier, less frustrated and more interested in connecting with their children. Both directors and parents noted a positive change in the school-home connection.
Learn More

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The philosophy of Conscious Discipline emerged after years of working with children and experiencing the challenges of a broken system full of hurting children and frustrated adults. The methodology, programs and best-practices offer a different - and proven - pathway to transformation.

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Huffungton Post: Schools Use Mindfulness to Reform Student Behavior

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Huffungton Post: Schools Use Mindfulness to Reform Student Behavior

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Short Article that gives examples of schools using mindfulness practices and the research that supports it.

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In today's fast-paced, interconnected world, how we deal with stress is becoming a top priority for improved overall health. The Mayo Clinic, American Psychological Association and American Heart Association have thoroughly documented the destructive power of chronic stress and its associated increased rates of depression, heart disease, high blood pressure, weight gain, memory impairment, sleep problems, digestive problems, muscle pain, anxiety and a myriad of other health issues.

Many of America's top corporations and their executive leadership have put employee wellness on the front burner and with good reason. Dustin Moskovitz, co-founder of Facebook and Asana, has said, "Mindfulness has helped me succeed in almost every dimension of my life. By stopping regularly to look inward and become aware of my mental state, I stay connected to the source of my actions and thoughts and can guide them with considerably more intention."

Building a culture of mindfulness leads to powerful outcomes. Aetna's employees decreased stress levels by one third after doing just one hour of yoga every week, which reduced the company's healthcare costs by an average of $2,000 a year, according to Financial Times. And, after General Mills instituted a seven-week employee meditation program, 83 percent of participating employees said they took time to optimize their daily productivity, a 60 percent increase from before taking the course.

Mindfulness techniques, also referred to as heart work, continue to be integrated into wellness frameworks across sectors as a way to promote the power of reflection, manage stress and support long-term brain health. Formal meditation (visualizations, breath work, forgiveness and reconciliation practices) and body awareness exercises (body scans, walking meditation, mindful yoga and movement) encourage constant awareness of our emotional state and surrounding environment. Simply put, the tone of the voice in our heads can change our relationship to stress by the second and allow us to better soak in the vibrant and catalyzing moments.

"I'll tell you what freedom is to me: no fear." - Nina Simone

Considered the "Godfather of Mindfulness," Jon Kabat-Zinn founded The Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School, which has had more than 22,000 people complete the school's Mindfulness Based Stress Reduction Program (MSBR), and more than 6,000 medical doctors and healthcare professionals refer their patients to the program to date. Participants reported a 38 percent reduction in medical symptoms, a 43 percent reduction in psychological and emotional distress and a 26 percent reduction in perceived stress.

"How you think and how you act can transform your experience with stress," explains Kelly McGonigal, a health psychologist from Stanford University, who has devoted her career to studying stress and our attempts to alleviate it.

In her TED Talk, McGonigal refers to a Harvard study in which participants were subjected to the "social stress test," a series of nerve-racking tasks designed to produce the physical symptoms of stress: faster heartbeat, heavier breathing, more sweating, and so on. The results showed that participants who reframed their perceptions of stress prior to the tests could actually improve their performance and demonstrate improved cardiovascular functioning, urging us to consider the possibility that there may be a real link between a mindful approach to stress and reduced risk of heart diseases.

Supporting McGonigal's claims is a recent study from Penn State University, which found that "how you perceive and react to stressful events is more important to your health than how frequently you encounter stress." Another recent study conducted by Professor Willem Kuyken at England's University of Exeter found that mindfulness therapy was similarly effective as antidepressant medication in preventing relapses among participants suffering from depression. The National Center for Biotechnology Information conducted a review of 209 studies related to the effects of mindfulness-based therapy. It concluded that mindfulness "is an effective treatment for a variety of psychological problems, especially reducing anxiety, depression and stress."
"Intelligence is the door to freedom and alert attention is the mother of intelligence." - John Kabat-Zinn
Stress can be especially detrimental to children, whose stress-response systems are not fully developed. This makes their brains and bodies more vulnerable to the effects of stress, especially for those in underserved communities who are exposed to violence, abuse, neglect and instability. These children face more stress on a day-to-day basis from hunger, lack of access to healthy food, often toxic home life, and living in less safe, more crime-ridden areas. A symposium at Columbia University's Mailman School of Public Health revealed that children who grow up in poverty are more susceptible to stresses that can " alter the architecture of a child's brain, impairing cognitive function, attention span, and the ability to regulate emotions."

Bringing mindfulness into schools gives children a chance to learn self-awareness and healthy habits, instead of falling into patterns of destructive behavior that could have potentially devastating consequences for their long-term health. Early adopting schools have already seen promising results.

Visitacion Valley Middle School in San Francisco, who along with its nonprofit partner, the Center for Wellness and Achievement in Education (CWAE), introduced Quiet Time in 2007, a program offering students two 15-minute periods of quiet rest and relaxation each school day to reduce stress and enhance social, emotional and cognitive development.

Over the next three years, 17 studies of the program revealed that Academic Performance Index and STAR standardized test scores improved for Quiet Time participants, especially among students whose grades had previously been below proficiency. Average GPAs, attendance and graduation rates rose while suspension rates declined. Students reported higher self-esteem, confidence and resilience, plus lower levels of stress and anxiety among a number of other improved psychological health factors.

"We have observed and teachers have told us that students seem calmer and happier during school," said Jeff Rice, the CWAE's Director of Operations. "They seem more motivated to sit down and focus on classroom lessons and absorb material, and they also appear to have better, more supportive relationships with their peers and with their teachers. Students have echoed that they have a better rapport with their instructors, who seem happier and more relaxed as well."

Since inception, the Quiet Time program has helped over 10,000 children in the Bay Area. CWAE's work has caught the attention of the U.S. Surgeon General, Dr. Vivek Murthy. He has visited Visitacion Valley and performed a TED Talk in which he shared the program's ability to craft such a simple solution to substantially increase' students happiness in a difficult environment.

"We believe the four pillars of good health are diet, exercise, sleep and meditation," explains Rice. "Kids can't learn meditation if they are hungry or don't have enough energy to concentrate and stay focused."

Rice isn't alone. With a focus on positive outcomes, more schools and nonprofits have intentionally incorporated health and nutrition into their educational and curricular framework to create a more comprehensive health culture.

In Baltimore, the Holistic Life Foundation currently operates its Mindful Moment program in 17 local schools, serving 5,000 students per week. It has woven 15 minutes of meditation into the structure of every school day, and also created the "Mindful Moment Room," a safe space for students who are being disruptive in class or just feeling stressed. There they have the opportunity to take about 20 minutes to relax, discuss the problem with a trained staff member and come up with mindfulness techniques to address similar situations in the future. HLF staff are uniquely qualified to help these at-risk students because staff members went through the program themselves.

"Our staff inspires me," said Ali Smith, Executive Director and Co-Founder of the Holistic Life Foundation. "About half are former students of ours. These were kids who were getting in fights, in detention regularly and dropping out of school, but they were able to pull themselves back to center and share their experiences with other kids. They're amazing teachers because they can connect to other kids going through the same things they did."

The program has been initially successful in improving student behavior. During the 2013-14 school year, there were zero suspension of students in preK-fifth grade at HLF schools. At Patterson Park High School, the number of suspensions decreased by about 50 percent. Beyond those numbers, Smith says when he goes to observe schools, he can see a tangible difference in student behavior.

"We pay attention to how the school feels when we walk through it," Smith said. "You see a lot of situations with the potential for negative or violent behavior, and we're seeing a lot more of those interactions become positive...That self-awareness and self-accountability increase students' self-esteem and allow them to care more about how their actions affect themselves and their peers so they can start to aspire beyond just their neighborhood and dream about what is possible for them."

"All that is important is this one moment... Make the moment important, vital and worth living. Do not let it slip away unnoticed and unused." - Martha Graham

At the Creative Challenge Community School in Denver, the school's 300 students participate in two 15-minute mindfulness sessions each month, where the school's mindfulness program director and instructor, Melissa Kaufmann, who has been practicing yoga and mindfulness techniques herself since 2004, leads them in exercises to heighten their awareness of their thoughts, emotions and surroundings.

"The biggest behavioral change I have seen is the kids' ability to self-regulate," said Kaufmann, who left the fast-paced tech startup world to slow down her mind to be able to focus on her true passions. "They have the ability to access mindfulness tools they have learned like breathing, listening, expressing gratitude and generosity, and use them based on their present moment...The students are more kind to each other. They are able to be empathic and caring in the classroom, in the hallways, and on the playground."

The Erikson Institute, a graduate school in childhood development, received funding to study the effects of mindfulness in more than 30 underserved Chicago public schools over the next four years. They have implemented their Calm Classroom program in 16 low-income schools, with 14 additional schools being studied as a control group with no mindfulness learning involved. While data from the study will not be available until 2019, Amanda Moreno, an assistant professor at Erikson, says anecdotal results have been extremely promising.

"Many teachers tell us that outbursts and tantrums are down, and instructional minutes are up, due to the fact that mindfulness breaks make transitions go much more smoothly," Moreno said. "One assistant principal told us that he felt the program was responsible for that year's test score improvements, because they all did mindfulness techniques at the beginning of the testing sessions."

She says the sessions are not only easy to accommodate in the school day schedule, but they also help students find strategies to address their own social and emotional needs. One of the major advantages of using MBSR strategies is that after completing initial training in the techniques, students can access mindfulness tools at any time without the need for schools to invest in other resources or special environment conditions.

Early evidence points to the effectiveness of mindfulness techniques in reducing stress and increasing happiness in children and adults alike, but where does it go from here?

"There is a lot we still don't know about mindfulness in children," Moreno said. "If we want a comprehensive approach to social-emotional development within school walls, we need a way to extend mindful culture to the ocean of relationships we are always swimming in. Some programs, including ours, are testing innovative ways of doing this, such as including civic/greater good activities. We have developed an aspect to our program called Calm Community, in which children and teachers more publicly share how they apply mindful activities to the everyday challenges of school, so that everyone can have a good day."
"Sometimes when people are under stress, they hate to think, and it's the time when they most need to think." - Bill Clinton
Mindfulness can sometimes be misinterpreted as trying to use meditation and yoga to reach a zen-like emotional equilibrium, an inner peace free of anger, worry or fear. Rather than shy away from life's stressors by trying to control or suppress negative feelings, educators and children who participate in mindfulness programs glean insights about their own internal processes and behavior patterns, as well as a heightened awareness of their emotional state in each and every moment, pleasant or unpleasant.

These programs provide a toolkit to help children master how to intentionally reprogram their responses to challenging or uncomfortable situations, how to let go of negative thoughts and how to declutter their minds and pay attention to what is in front of them while leaving room for curiosity and course correction. With more data showing the benefits of addressing the needs of the whole child, we will hopefully see ignited interest in the integration of MBSR-based programs into a layered programmatic strategy in schools that helps children and adults build resilience and live with more ease and well-being.

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Schools Use Mindfulness to Reform Student Behavior

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In today's fast-paced, interconnected world, how we deal with stress is becoming a top priority for improved overall health. The Mayo Clinic, American Psychological Association and American Heart Association have thoroughly documented the destructive power of chronic stress and its associated increased rates of depression, heart disease, high blood pressure, weight gain, memory impairment, sleep problems, digestive problems, muscle pain, anxiety and a myriad of other health issues.

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Mindfulness and Life Skills for At-Risk Youth

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Youth Stories

MBA Project Blog

Newsletters

"MBA gave me a whole new view on life," says Isaac, who was introduced to the MBA Project while incarcerated. "When I was a little kid I was embarrassed by the fact that we were poor so if I seen something that I wanted, I'd take it." "I mean look at me today,...

"MBA Project taught me how to be a better person. They taught me how to do things better, how to cope with my emotions better, how to cope with other people better." Because of the generosity of our supporters, Jonathan was able to develop the skills he needed in order to become the...

Thanks to the generosity of the Quest Foundation, the MBA Project will receive a $15,000 grant if we can match their contribution by August 31st! Donate today and your gift will go twice as far in impacting the lives of incarcerated youth. Your investment in ongoing, weekly mindfulness-based...

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Youth Stories MBA Project Blog Newsletters "MBA gave me a whole new view on life," says Isaac, who was introduced to the MBA Project while incarcerated. "When I was a little kid I was embarrassed by the fact that we were poor so if I seen something that I wanted, I'd take it."

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A "Bowl Bell" is a great addition for a classroom practicing Minddfulness. Here is an inexpensive option

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exquisite 4 inch tibetan singing bowl made in nepal with wooden striker

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Exquisite 4 Inch Tibetan Singing Bowl Made in Nepal with Wooden Striker

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Tibetan Heavy 8 Lucky Symbols Meditation Singing Bowl. This is an absolutely gorgeous bowl with Great Meditative Sound. Hand Etched Tibetan Tibetan Buddhist "8 LUCKY SYMBOLS" on the face, Double Dorji (Wisdom And Wealth) inside and Third Eye (Remover Of Obstacles) at bottom. Hand crafted in Nepal...

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Meditation For Upper Elementary using "Shark Fin" meditation.

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Meditation For Upper Elementary using "Shark Fin" meditation.

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3rd graders explain how

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PPT for 3-5th Grade Introduction to Mindfulness in the Classroom 

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PPT for 3-5th Grade Introduction to Mindfulness in the Classroom 

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Presented by Joan Doyle at the MDUSD 2016 Elementary Symposium

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2SEL_Self Management -Mindfulness in the Classroom

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PPT for TK -2nd Grade Introduction to Mindfulness in the Classroom

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PPT for TK -2nd Grade Introduction to Mindfulness in the Classroom

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Presented by Joan Doyle at the MDUSD 2016 Elementary Symposium

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inexpensive and effective program from Scholastic

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Brain Focused and easy to follow lessons from Scholastic

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Brain Video for Upper Elementary / Middle School

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Brain Video for Upper Elementary / Middle School

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Emotion management and how the brain functions

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Short video that shows how mindful breathing and a calming jar can support understanding of emotions

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"Just Breathe" by Julie Bayer Salzman & Josh Salzman (Wavecrest Films)

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Short Sesame Street Video that shows the power of taking a deep breath

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Sesame Street: Common and Colbie Caillat Sing "Belly Breathe" with Elmo

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Short Sesame Street Video that helps kids understand what Empathy is

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5 minute video for Middle Schools

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Happify- Activities to support emotional health and well being

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Happify- Activities to support emotional health and well being

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Science, research, videos, activities, and more - aimed at Middle School to adults

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Happify: Science-Based Activities and Games

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Build skills for lasting happiness: Happify turns the latest innovations in positive psychology, CBT, and mindfulness into activities and games that help you lead a more fulfilling life.

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UC Berkeley's Greater Good Science Center

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UC Berkeley's Greater Good Science Center

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Articles, Meditations, and resources

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Mindfulness Definition | What Is Mindfulness

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Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. 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.

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Research, resources, guided meditations in English and Spanish, and training

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UCLA Mindful Awareness Research Center, Los Angeles, CA

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The mission of the Mindful Awareness Research Center (MARC) is to disseminate mindful awareness across the lifespan through education and research.

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Lineage is seeking experienced part-time teachers to provide classes to youth and offer staff trainings in sites such as public schools and detention centers in NYC. Teachers must have experience working with youth and adults facing intense life stressors, and be versed in teaching meditation and mindful movement modalities (such as yoga or Tai Chi) to teens and adults.

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Links to lots of resources for mindfulness in schools

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Links to lots of resources for mindfulness in schools

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Focus is on Middle School

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Edutopia is a free source of information, inspiration, and practical strategies for learning and teaching in preK-12 education. We are published by the George Lucas Educational Foundation, a nonprofit, nonpartisan organization.

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Training and resources for K-8th grade

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When you learn to rest in the still quiet place, to observe your thoughts, feelings, physical sensations, the people around you, and your circumstances, and to tune into your truth with kindness and curiosity, then you have all the information you need to take excellent care of yourself, choose your next sane and joyful step, and take empowered action.

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Photo Gallery of Athletes who use mindfulness to improve their game

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Photo Gallery of Athletes who use mindfulness to improve their game

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Article from the Huffington Post

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7 Athletes You’d Never Think Would Meditate

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7 Athletes You’d Never Think Would Meditate

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Dr. Jon Kabat Zinn - What is Mindfulness?

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Dr. Jon Kabat Zinn - What is Mindfulness?

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and other videos

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Psychologist & Couples Counselor IntegrationTraining & Embodied Facilitator Course IntegrationTraining & Embodied Facilitator Course Susan O'Grady

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Guided Mindfulness Meditations & Teachings

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Psychologist & Couples Counselor Kernel of Wisdom

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Happiness & Self Healing Through Mindfulness

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To rent or stream the full interview with Jon Kabat-Zinn click here: https://psychalivemedia.pivotshare.com/media/an-interview-with-dr-jon-kabat-zinn-mindfulness-for-life/20449 Mindfulness expert Dr. Jon Kabat-Zinn defines "What is mindfulness?" and discusses the hard work and rewards of practicing mindfulness. Visit PsychAlive.org for more from this exclusive interview with Dr. Jon Kabat-Zinn: http://www.psychalive.org/2013/01/exclusive-interview-series-with-mindfulness-expert-dr-jon-kabat-zinn/.

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Guided Meditations, Resources, Videos

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Research on the Benefits of Mindfulness/Meditation

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Research on the Benefits of Mindfulness/Meditation

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Great Graphics!

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What is Meditation / Mindfulness Good for? — Information is Beautiful

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What is meditation and mindfulness? How do you do it? What are the different types? And what does science say about the effects on the body and brain?

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Resources and Training

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Our programs are easy to implement, enhance existing SEL and mental health initiatives, and are tailored to your school's unique context and needs.

Megan, Argos, and Alan discuss how the shift to virtual-at-home retreats has opened new doors to support and empower educators to integrate mindfulness into daily life.

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Mindful Schools | Mindfulness for Your Students, Teachers, and School Community

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We empower educators to cultivateequitable, joyful learning environments. Watch Our Story >> Nurture Positive and Inclusive Learning Environments Our programs are easy to implement, enhance existing SEL and mental health initiatives, and are tailored to your school's unique context and needs.

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Mindful Magazine's How to Meditate Guide

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Mindful Magazine's How to Meditate Guide

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Overview of how to get started with your own mindfulness meditation practice.

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Simple 1 minute meditation to get started.