Mindfulness for You and Your Students

California Department of Education’s Support of Mental Wellness The Coordinated Student Support Division of the California Department of Education provides training for Youth Mental Health First Aid (YMHFA). One of the tenets of the YMHFA Training is, “Encourage Self-help and Other Supportive Strategies.” Mindfulness is a useful strategy for addressing barriers to learning and success.

Youth Mental Health Statistics The median age of onset eleven–earliest of all forms of psychopathology. About 8 percent of children between ages thirteen and eighteen currently have an anxiety disorder. About 25 percent of children between ages thirteen and eighteen will have develop an anxiety disorder. About 5.9 percent of children between ages thirteen and eighteen will have a “severe” anxiety disorder. Only 18 percent of these teens receive treatment.

Mindfulness in the Last Few Years Mindfulness has emerged as a way of treating children and adolescents with conditions ranging from: Attention Deficit Hyperactivity Disorder Anxiety Autism Spectrum disorders Depression Stress The benefits are proving to be tremendous.

Mindfulness

What is Mindfulness? “Paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.” Jon Kabat-Zinn

What is Mindfulness? (Continued) “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” Victor Frankl

It is like having a radio station with static on 24/7. A Typical State of Mind It is like having a radio station with static on 24/7.

Mindfulness Is Hot!

Mindfulness Arrives in the West In the 1960’s and 1970’s, Westerners began going to Southeast Asia to learn mindfulness practices. They brought those practices back to the West and began to teach them within the framework of Buddhism. In the 1980’s and 1990’s, it was discovered that those practices could be extracted from Buddhism and the cultural matrix of Asia and used within a secular context.

Mindfulness in Society Increasingly, it is being understood that mindful awareness is a cultivatable skill with broad applications through all aspects of society, including education, prison system, politics, business, and even the training of soldiers.

Mindfulness in Society (Continued)

The Practice of Mindfulness Mindfulness can be a healthy coping skill. We can train our bodies and our attention with practice. If we do not practice mindfulness, we remain reactive, on automatic pilot, swept along by the current of stressful current events. We can form new habits, new neuropathways.

Stress Signaling Pathways

How the Body Responds to Stress Central Nervous System Autonomic Nervous System Perception—Narrowed Heart rate increases Memory—Coarse, imprecise Blood pressure increases Learning—Blocked Oxygen need increases Conditioning—Defense Breathing rate increases Tendency—Regress or perseverate (repeat insistently) Palms, face sweat Blood sugar increases Tone—Fight or flight Adrenalin flows Digestive tract shuts down blood to muscles Muscular System Tension Blood vessels constrict in hands, face Ready for action Jaws clench Body braces for action

Benefits of Mindfulness

Benefits of Mindfulness (Continued) It can change the way we interact with people, i.e., dealing with angry students, unpleasant coworkers. It can help almost any relationship. The PAUSE makes the DIFFERENCE. We learn to respond rather than react. It makes us more aware of our senses, and of our inner world of thoughts and emotions. It is simple. But it is not often easy.

Benefits of Mindfulness (Continued) Decreased anxiety Calm Clarity of mind Improved concentration Stress regulation Decreased blood pressure Enhanced immune system

The Power of Mindfulness The power of mindfulness, a meditation practice, can help kids become less anxious and more focused.

Relaxation Response

Why the Breath as an Anchor? Always available Free Accessible–easily felt Connects mind and body, a measure of well-being Fairly neutral

The Brain During Meditation Shows how the brain changes in positive ways with meditation!

Mindful Posture Facing forward Back is upright Stillness Quiet Mind and body are relaxed yet alert

Mindfulness Exercises

Breath-Focus Meditation Meditation trains the mind to settle, let go of mental clutter, and focus in the present moment. It connects the mind with the body. Find a comfortable position in your chair. Your spine should be erect but not rigid. Scan through the body and release unnecessary tension. Bring attention to the body with an attitude of friendly curiosity. Tune into the sensations of your body breathing and focus your attention on the feel of the breath coming in and out. When your mind wanders, notice, and gently guide attention back to the breath (over and over again.) Note: Practice 5 to 30 minutes daily for lasting positive results.

Teaching Mindfulness to Youth It is important that you practice mindfulness before teaching it to youth. It is not to be used as a disciplinary tool.

Practicing Mindfulness Make a Practice That Works for You Try sitting still for 5 minutes each day this week Throughout the Day Try paying attention to taking a shower, washing the dishes, taking a bite of food Try pausing when the phone rings or at a stop sign, taking a breath Try taking more breaks at work

Take a Moment Stop Take a breath and pause Observe your thoughts and feelings Proceed mindfully

Contact Information Yvonne Evans, M.S., Ed. Education Programs Consultant Educational Options, Student Support, and American Indian Education Office yevans@cde.ca.gov 916-323-2562