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What is mindfulness?
"Mindfulness is paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally." - Jon Kabat-Zinn
Here's a more detailed definition:
Mindfulness provides a means of handling distress with intention and nonjudgement via several proposed mechanisms.
First, bringing attention to the present-moment experience of thoughts, emotions, and physical sensations shifts cognitive focus away from the past (such as a memory of a troubling incident) and the future (such as apprehension of impending trouble), thereby disrupting the connections between automatic cognitive interpretations and patterns of reacting.
Second, focus on present-moment internal and external experience broadens attention and allows for suspension of previously practiced patterns of reacting (avoidance or overengagement), sometimes called decentering.
Third, the quality of nonjudgment that is essential to mindfulness permits the observation of your experience without judgment or evaluation. The practice of orienting to experience with curiosity and acceptance strengthens tolerance for distress by altering automatic response patterns described previously. When practiced regularly, mindfulness can provide a powerful tool for restoring emotional balance and preventing engagement in harmful behavior.
Source: Broderick, Patricia C., PhD. Learning to Breathe: A Mindfulness Curriculum for Adolescents to Cultivate Emotion Regulation, Attention, and Performance. Oakland: New Harbinger Publications, 2013. Print.
Check out this TED Talk introduction to mindfulness by Headspace CEO Andy Puddicombe:
Why practice mindfulness?
Mindfulness can result in feelings of increased calmness, balance, and inner strength.
It enables us to reconnect with ourselves and fully experience the present moment without getting caught up with thoughts of the past or projections about the future.
It enables us to reconnect with ourselves and fully experience the present moment without getting caught up with thoughts of the past or projections about the future.
Check out this 60 Minutes segment on mindfulness
by CNN's Andersen Cooper:
What is BREATHE?
BREATHE is a six-step curriculum to help students cultivate mindfulness in their daily lives. (click for link to site) The letters stand for:
B - Body
R - Reflections (thoughts)
E - Emotions
A - Attention
T - Tenderness
H - Habits
E - The final "E" stands for Empowerment - which is the goal of our practice
Source: Broderick, Patricia C., PhD. Learning to Breathe: A Mindfulness Curriculum for Adolescents to Cultivate Emotion Regulation, Attention, and Performance. Oakland: New Harbinger Publications, 2013. Print.
BHS Students' Thoughts on Mindfulness
Mindful Meditation - "Awareness of the Breath" Script:
(We suggest trying this on your own a few times before leading a group of students.)
Put down anything you are holding.
Sit with your feet on the floor and your hands resting comfortably in your lap.
Maintain a dignified posture - sitting up straight without feeling stiff.
Let your gaze soften and take a few deep breathes - in through your nose and out through your mouth...
...and on the next out-breath, gently close your eyes.
Notice the feeling of the weight of your body in the chair and any other physical contact points...where your feet meet the floor...where your back touches the chair...
Notice any sounds...not thinking about them...just noticing...
Take a minute to mentally scan down through the body...
...starting with the top of the head...notice any physical sensations...
...perhaps feelings of lightness or heaviness...relaxation or tightness...pain or comfort...
....scanning down through the head...into the neck...down into the shoulders...
...just noticing any sensations...not thinking about them...just noticing and moving on...
.
...through the chest...down each arm....through the belly...scanning down through the legs...into the toes.
Now turn your attention to the feeling of the breath in your body - wherever you feel it the strongest - maybe the coolness in the nostrils...or the rise and fall of the chest...or in the belly...
Don't try to control the breath in any way. Just breathe naturally and focus on the sensation of breathing in the body. If it helps to focus, try counting breaths... 1 on the inhalation, 2 on the exhalation...all the way to ten and then start over again.
It's natural for the mind to wander - it's what the mind does. When you notice the mind wandering, just gently bring your attention back to the feeling of the breath.
Continue focusing on the breath....
Notice the physical sensations of the body again...the weight of the body in the chair...perhaps any sounds or other sensations like smells or tastes...bringing the awareness back to the body.
Gently open your eyes when you are ready. Take a minute to notice how you feel before you move and carry on with your day. Try to bring that feeling of being present to the next thing that you do today.
Some Great Meditation Apps:
Smiling Mind (free)
Headspace (10 free sessions that can be repeated, then paid content)
Stop, Breath, and Think (some free content and some paid downloadable content)
Questions? Feel free to contact us!
Lisa Hurtubise: lhurtubise@belmont.k12.ma.us
Nate Markley: nmarkley@belmont.k12.ma.us
Mark Reynolds: mreynolds@belmont.k12.ma.us
Kris Comment: kcomment@belmontk12.ma.us
Mark Reynolds: mreynolds@belmont.k12.ma.us
Kris Comment: kcomment@belmontk12.ma.us
