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http://franticworld.com/free-meditations-from-mindfulness/
http://smilingmind.com.au/
https://www.headspace.com/headspace-meditation-app
https://chrome.google.com/webstore/detail/bell-of-mindfulness/lggmmceliiaoddfnbaccgpfnpoifilic?hl=en

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How might you incorporate these into classroom practice?

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แผนงานสร้างเสริมสุขภาพจิต

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Being fully engaged in the present moment. It's when you lose track of time.
Informal mindfulness practice.
examples...
- Listening to music
- painting
- reading
- being with friends
- swimming

"Learning to curl up and rest - feel your noble tiredness, learn about it and make a generous place for it in your life and enjoyment will surely follow." Leunig

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Mindfulness is not a medicine that you only do when you are stressed

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Mindfulness is not a medicine that you only do when you are stressed

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It is healthy practice we should engage in daily. Much like eating our veges :)

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Practicing mindfulness switches off stress response.

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Practicing mindfulness switches off stress response.

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Affects the adrenal glands - adrenal fatigue
Alarm bell gets stuck in the 'on' mode - body assumes that this is the 'normal' level of anxiety
Amygdala hijacked

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Stress Response - Fight, flight or freeze (short term)

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Stress Response - Fight, flight or freeze (short term)

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Alarm bell goes off in the body (amygdala fires)
Adrenaline and cortisol  flood into the body
breathing accelerates - oxygen
Heart rate increases - flow of oxygen to muscles
Sweat - keep cool
Digestive system and immune system slows down - conserve energy

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Why are mindfulness exercises sensory based?

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Why are mindfulness exercises sensory based?

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Senses are always in the present. Using sensory based exercises brings your attention to the present as you focus on the sensory stimulation.

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Your thoughts are just one aspect of who you are.

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Tips of chromosomes.
Telomere length has been linked to chronic stress, exposure and depression.
Regular mindfulness can increase their length.

http://www.huffingtonpost.com/sonimacom/the-science-of-meditations-effects-on-aging_b_8688678.html

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Which of the following was associsated with the greates self reported happiness?
- Mind wandering to unpleasant topics
- Mind wandering to neutral topis
- Mind wandering to pleasant topics
- Mind not wandering from what one is currently doing.

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"Life is what happens when we are busy making plans"

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"Life is what happens when we are busy making plans"

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past PRESENT future
paying attention without getting 'caught up' in your thoughts.

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Do we live in the PAST or PRESENT or FUTURE?

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Do we live in the PAST or PRESENT or FUTURE?

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Past - mistakes, painful memories, joyful memories, if only..., it was better when...
Present - Living robotically
Future - Life would be better if..., What could go wrong, fantasising, comparing to others, I would be happier if...

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When is Katy Perry most present in the moment in this video?

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When is Katy Perry most present in the moment in this video?

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Katy Perry & Compares UK Woman and American Woman

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Katy Perry Gets Worst Text Ever From Russell Brand

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Mindfulness connects us to all our experiences

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Mindfulness connects us to all our experiences

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Pleasant
Unpleasant
Neutral

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Mindfulness practice is making a choice to step out of auto pilot in order to be in the present

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Mindfulness practice is making a choice to step out of auto pilot in order to be in the present

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Mindfulness begins when we recognise our tendency to be on autopilot.

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Mindfulness begins when we recognise our tendency to be on autopilot.

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Acknowledging that your mind has wandered without judgement.
Training your brain to be aware of where your attention is at any given moment.

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Cognitive Neuroscience of Mindfulness Meditation

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What happens in our brain when we practice mindfulness?

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This short four minute video describes the process of practicing mindfulness, and the chain of events that happens in our brain as we practice.

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The Benefits of Meditation ~ Jon Kabat-Zinn

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Changes occur within 4 - 6 weeks of practicing mindfulness.

In 2011, Sara Lazar and her team at Harvard found that mindfulness meditation can actually change the structure of the brain: Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus, which governs learning and memory.

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- Calms the mind
- Clams the body
- Increase focus and attention
- Increase ability to learn
- Less reactive behaviours
- Develops self awareness
- Ability to tune into their own emotions
- Lessons anxiety and stress
- Learn how to manage emotions
- Learn a life long coping skill.

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Mindfulness has been scientifically proven to...

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Mindfulness has been scientifically proven to...

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improve focus and concentration

increase self-awareness

reduce the impact and influence of stressful thoughts and feelings

facilitate better relationships

catch self-defeating behaviours, and substitute more effective ones

become aware of self-defeating thought processes, and 'let them go'

Facilitates empathy, compassion, and unconditional positive regard.

Allows you to stay focused and present, even when your client is not.

Helps you stay grounded, centred and composed, even in the midst of other’s   emotional turmoil

Enables a healthy attitude to therapeutic outcomes: neither complacent nor overly-attached.

Helps you maintain direction and focus for those we may be helping.

Increases your skills at observing other’s responses.

All of this boils down to 3 major benefits: improved performance, reduced stress, and greater  satisfaction in work and life.

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Practising mindfulness helps you:

to be fully present, here and now

to experience unpleasant thoughts and feelings safely

to become aware of what you’re avoiding

to become more connected to yourself, to others and to the world around you

to increase self-awareness

to become less disturbed by and less reactive to unpleasant experiences

to learn the distinction between you and your thoughts

to have more direct contact with the world, rather than living through your thoughts

to learn that everything changes; that thoughts and feelings come and go like the weather

to have more balance, less emotional volatility

to experience more calm and peacefulness

to develop self-acceptance and self-compassion

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“Bringing one’s complete attention to the present experience on a moment-to-moment basis.”  (Marlatt & Kristeller)

“Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn).

“Consciously bringing awareness to your here-and-now experience, with openness, interest and receptiveness.” (The Happiness Trap)

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http://www.wellbeingforkids.com.au/index.php/about/georgina-manning