1. Dr. Patty LaValle Ursuline Academy of Dallas
Mindfulness
Dr. Patty LaValle
Ursuline Academy of Dallas

2. What is Mindfulness?
Mindfulness is a specific way of paying attention to one’s surroundings that is honed through meditation and acceptance practices. It is a an awareness that emerges though paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience.
(Jon Kabat-Zinn Founding Executive Director of the Center for Mindfulness at the University of Massachusetts Medical School)

3. The Four Foundations of Mindfulness
Contemplation of the Body
Breathing, Posture, Sensations, Standing, Sitting, Lying Down, Walking
Contemplation of Feelings
Pleasant, unpleasant, neutral
Contemplation of the Mind
Observing one’s own mind and its habitual responses
Contemplation of Universal Laws of Matter and Mind
Opening to life as it is experienced in the NOW

4. Why is MindfulNess Important to Student leaders?
Lead by example
Model
Cannot be a good leader if do not take care of self
Why is MindfulNess Important to Student leaders?

5. Examples of Mindfulness Practices
The art of Listening
Establish correct conditions (willingness, interest, good posture)
Stop and take a moment right now to notice what is in your awareness.
Are there any sounds you are hearing now?
Are you aware of your body and the position it is in right now?
Are there any particular sensations you are feeling?
Are you aware of your breathing?
Can you notice what happens in the body when you breathe in?
What about breathing out?
Are you noticing any smells?
Are there any thoughts moving through your mind?
If you were asked, “How are you right now?” How would you answer?
Share Thoughts on this experience

6. Listening Continued Why it is important?
When roomful of humans listen intently together two things happen
1) It gets still
2) It gets quiet
Providing a soothing comfort
When was the last time you stopped long enough to listen to the sound of rain, wind, birds chirping, baby breathing?
What do you have to do to truly let go and listen

7. Meditation and Yoga
Not going to speak today on Yoga because you have a yoga instructor coming to show you the power of yoga.
Meditation can come in many forms
Bells
Silence
Guided
Body scans

8. Meditation Apps 01 02 03 04 Mindfulness Insight Timer Headspace
Smiling mind 04
Meditation Apps

9. Meditation Practice
Body Scan exercise (Insight Timer Ryan James Kenny)
Inter-Personal Experience (Adapted from Gregory Kramer)
Mindfulness of Talking (position of stillness, topic chosen, bring awareness what chosen to say)
Pause
Relax
Open
Listen Deeply
Trust emergence
Speak the Truth
Dyads
Each person speaks for 2 minutes uninterrupted, listen reflects back what heard, speaker either acknowledges intention and meaning correct or corrects the listener
Important for both people to be aware of internal reactions
Return to Silence and switch roles
Deep attending with intention and attention fosters connection to others

10. Self Care
Sleeping (Teens need 9-10 hours of sleep) only 20% reach that optimal amount and nearly half average less than 8 hours on weeknights Girls, Sleep and Mindfulness by Tori S. Cordiano Laurel Center for Research and Girls)
Sleep Hygiene
Need to eat three well balanced meals with 1-2 snacks a day
Exercise 30 minutes 3-4 days a week
Family/Peer time

11. How Mindfulness affects Sleep
Learning to manage stress leads to improved adolescent sleep
Mindfulness, yoga, guided relaxation, exercise, meditation boost adolescents well being.
Mindfulness techniques reduce the time it takes a teen girl to fall asleep and improves sleep quality
Higher levels of stress reduce amount of sleep
Greater time slept showed reduced levels of stress
(Girls, Sleep and Mindfulness by Tori S. Cordiano Laurel Center for Research and Girls)

12. Summary What have you learned?
What will be useful going forward as a leader in your school?