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Jennie Marie Battistin, LMFT

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Jennie Marie Battistin, LMFTHope Therapy Center

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• Close your eyes or gently gaze at a spot on the floor.

• Comfortable sit towards the end of your seat, feet firmly planted on the ground and hands resting palms up on your thighs. Feelyourself comfortably settling into this position. Take nice slow deep inhale through you nose and exhale through your mouth.

• Shrug your shoulders up, back and down as you feel your spine elongate and your neck and head reach towards the sky.

• Now turn your attention toward your breath. Gently breathing in through your nose and exhale through your mouth.

• Take a deep breath in, noticing the air and the coolness pass through your nose. Exhale feeling the warmth of your breath pass through your mouth. (repeat 3 times)

• Now shift your focus to your mind. Notice your thoughts. Not to judge them or become attached to them. Simply noticing and becoming aware of what is on your mind in this moment.

• Imagine a ball of golden light in the center of your head just about the size of a penny.• As you breath feel the sensation of this golden ball of light expand outward through your head so it is surrounding your entire

head with the intention of pushing the thoughts out of your mind.

• Imagine this light expanding surrounding your entire body about 5 feet in all directions as you relax and breath.• Now shift your focus to your body. Notice if there are any areas you feel tension anywhere of your body. Perhaps your shoulder

or neck. Just notice not to change it in any anyway. Just becoming aware of how your body feels as you breath.

• Now imagine for just a moment that as you breath, your breath and the golden light travel into these areas of tension in yourbody and gentle relax the tension. Focus on the feeling of the golden light surrounding you, noticing your body begin to relax.

• Now take another deep breath. Notice how you feel. Notice any emotions you currently have in this moment. Not changing how you feel, just notice and be aware. Now imagine for just a moment the light bring a feeling of contentment and peace. Just notice and breath. (repeat deep breaths 3 times)

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Hope Therapy Center

“Mindfulness is the awareness that arises by paying attention, on purpose, in the present moment, and nonjudgmentally.”Jon Kabat-Zinn

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Mindfulness is about being fully aware of your actions, accepting without judgement yourself and others, and feeling less emotional.

Being mindful helps:

Be present (stay focused) ~ Accept feelings ~ Gives Self-Confidence Boost

Increase concentration/memory ~ Lessen anxiety/stress ~ Improve mood

Less time spent on homework ~ Perform better on tests

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Moffitt, T. et al. A gradient of childhood self-control predicts health, wealth, and public safety. Proceedings of the National Academy of Sciences. (2011). 108 (7) 2693-2698; DOI: 10.1073/pnas.1010076108 7

• Many teens have big dreams of being successful!

• Self-control is one of the key indicators of career and relationship success.

• Self-control as an adolescent is one of the largest predictors of wealth.

• Several studies indicate mindfulness can increase self-control and decrease impulsivity.

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• Dan Siegel ModelLimbic system is more influential during adolescence than in children and adults.

Limbic system helps motivate behavior (motion).

Adolescent brain more active emotion/motion than that of the brain of a child.

Nature is preparing to move out of house.

During adolescence brain is in remodeling:

Thus perfect time to increase mindfulness:

Integrate kindness, compassion, non-judgmental stance and pause between stimulus and response.

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Credit:

www.Happify.com

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Ohio High School History Teacher Used Mindfulness for Teens in 10 Minutes a Day start of every class; 88 out 117 students participated and agreed to use at home on weekends. 60 days later #1 self reported improved benefit:

Better Mood, especially at home

Increased focus in class

Better prioritizinghomework

Increased memory capacity for tests with less study time

Less time spent on homework (increased concentration and avoidance of homework)

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Hope Therapy Center

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Teacher reported teens who participated +7% averaged increased grades Versus non-participants +1% average increased grades

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Beauchemin, Hutchins and Patterson (2008)

Beauchemin, J., Hutchins, T.L. & Patterson, F. (2008) Mindfulness meditation may lessen anxiety, promote social skills and improve academic performance amongst adolescents with learning difficulties. Complementary Health Practice Review, 13, 34--45.

Durlak, J. A., Weissberg, R. P., Dymnicki, A. B., Taylor, R. D. and Schellinger, K. (2011) The impact of enhancing students’ social and emotional learning: a meta--analysis of school--based universal interventions.

Broderick, P.C. & Metz, S. (2009) Learning to BREATHE: A pilot trial of mindfulness curriculum for adolescents. Advances in School Mental Health Promotion, 2(1), 35-45.

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Broderick and Metz (2009)• 5-week mindfulness-based

meditation group• Adolescents with learning

difficulties• Significant improvement

self-confidence• Decreased Anxiety• Enhanced Social Skills• Improved Academic

Performance

• 270,034• Kindergarten to High School

students enrolled• Mindfulness was part of the

skills introduced• 25% improvement social

emotional skills• 11% improvement in

achievement testing• 10% decrease in

classroom misbehavior

• Utilized Learning to BREATHE (6 session 2xs/wk) Curriculum

• 17-19 year-old; average age 17.4• 120 Senior girls

• Decrease negative affect• Increased Calm• Increased Self Acceptance• Increased Emotion

Regulation• Increased Concentration

Durlak et al (2011)

Schöne, B., Gruber, T., Graetz, S. et al. Mindful breath awareness meditation facilitates efficiency gains in brain networks: A steady-state visually evoked potentials study. Sci Rep 8, 13687 (2018). https://doi.org/10.1038/s41598-018-32046-5

Mengran Xu, Christine Purdon, Paul Seli, Daniel Smilek. Mindfulness and mind wandering: The protective effects of brief meditation in anxious individuals. Consciousness and Cognition (2017). 51: 157 DOI: 10.1016/j.concog.2017.03.009

Boccia, M., Piccardi, L., & Guariglia, P. The Meditative Mind: A Comprehensive Meta-Analysis of MRI Studies. BioMed Research International (2015). 1–11. doi: 10.1155/2015/419808

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• Various studies conducted with 5, 10, 30, 60 minute mindfulness meditation

• Same benefits from 5-10 minutes as with 30-60 minute mindfulness meditation

• EEG shows increased theta and beta waves – increased relaxation lowering anxiety and increase attention and inner working memory

• fMRI shows increased grey matter in areas responsible for memory, self-regulation, concentration, and executive function

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Regular engagement in mindfulness practice develops and refines the mental core processes.

Improvements in these core processes, results in more balanced mental stance or attitude towards thoughts, feelings and experiences.

Overall increased non-judging awareness.

Positive outcome in terms of physical and mental well-being, and the quality of behavior.

Malinowski, P. (2013). “Flourishing through meditation and mindfulness,” in Oxford Handbook of Happiness, eds S. David, I. Boniwell, and A. Conley Ayers (Oxford: Oxford University Press), 384–396.

ADD A FOOTER 14Map designed by:Paul Foreman

www.MindMapInspiration.com

“Between stimulus and response there’s a space, in that space lies our power to choose our response, in our response lies our growth and our freedom.”- Victor Frankl

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Introductory ways help teens notice the space between stimulus and response.

§ Sit for a few moments – ask them to notice where do their thoughts wander, ask them to note what were the moments between thoughts.

§ Walk around the office - observe the moment between each step, notice the ground under their feet.

§ Sit and breath – notice the space between inhale and exhale.

§ Listen to a favorite song – notice the space between lyrics and notes. Notice what feeling is created with the space between lyrics and notes.

Hope Therapy Center

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• Calming exercise – smooth out mood, unwind after stressful day, increase quality of sleep

• Focusing exercise – train the mind to concentrate with greater ease

• Reconnecting exercise – identify and accept wide range of emotions without reacting or judging

• Responding exercise – spot unpleasant thoughts and feelings, steer mind towards more pleasant thoughts and feelings, and respond with less negativity

Hope Therapy Center

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ADD A FOOTER 17

The way we breath can activate the vagus nerve, helping to enter a calm state by engaging parasympathetic system or “at ease nerves.” Enhance breath by engaging other parasympathetic nerves3 – serene eyes (peacefully close)7 – joyful smile9 – pleasurable strong exhale through mouth

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Diagram taken from Medical News Today: What are the 12 Cranial Nerveshttps://www.medicalnewstoday.com/articles/326621#diagram

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• 4, 7, 8 Breathing (Yoga Breath)• Inhale count of 4, hold count of 7, exhale count of 8

• 2, 1, 4, 1 Breathing (Heart Breath)• Inhale count of 2, hold 1, exhale count of 4, hold 1

• 4 Square Breathing (Box Breathing)• In hale count of 4, hold count of 4, exhale count of 4, hold count of 4

• Reminder: Enhance breath by engaging full parasympathetic system• serene eyes (peacefully closed)• joyful smile• pleasurable strong exhale through mouth

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1. Imagine anxiety (or other unpleasant feeing) is a cute little monkey.2. Imagine engaging the monkey, having compassion.3. Connect with inner wisdom, listen to the monkey’s concerns.4. Go to a peaceful area. (backyard, park)5. Imagine the monkey sitting on your shoulder as you begin to walk.6. Place one foot in front of the other toe-to-toe.7. While walking repeat to yourself 3 times “may my monkey have

peace.”8. Imagine the monkey calming down and laying on your back.9. If your mind wanders extend the mantra “may my mind be at

peace.”10.Extend the mantra to someone or thing that has been annoying, for

example “may my sister be a peace” or “may I have peace in class.”11.Engage with four rounds of 4-Square breathing.12.Finish with “may I be kind, gentle and compassionate with myself.”

Repeat this phrase 3 times.

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• Stand on your non-dominant leg.

• Lift your dominant leg and bend at the knee, standing so your raised ankle rests next to your standing knee.

• Bring together your palms, holding them at chest height in prayer position.

• Lift your shoulders.

• Do a round of 4 Square Breathing.

• Say to yourself “I am wise. I accept all emotions. I respond in Wisdom.” Repeat 3 times.

• Do another round of 4 Square Breathing.

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Mindful eating is an easy way to practice a mindful skill.Be aware of what you eating, enjoy the moment, eliminate other distractions i.e. phone.

• Take a moment to observe your food.• Notice the shape.

• Notice the smells.

• Take a bite.• Roll the food around in your mouth.

• Notice the flavors.

• Notice the sensations.• Notice the texture.

• Pause for a moment and consider the source of your food. Take a thankful nod towards the source.

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4 Square BreathingInhale count of fourHold count of fourExhale count of fourHold count of four

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2 + 4 BreathingInhale count of twoHold for count of oneExhale count of fourHold for count of one

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Self-care is about taking a mini vacation from your worries and stresses. Keep a little zipper-lock bag full of ~ flavored lip balm, mints, gum, lollipops, lavender or spearmint essential oil or scented lotion.

Find a quiet place for 5-10 minutes when you get home.1) Take out a mint, piece of gum or lollipop

1) Look your treat, remove the wrapper noticing any sound, color, shape and density of your treat. 2) Smell your treat.3) Place the treat I your mouth notice the flavors.4) Roll the treat around in your mouth.

2) Select a lip balm, essential oil or lotion1) Hold the item near enough to smell it.2) Notice any fragrance.3) Apply the item. 4) Notice the sensation as you apply the item.

3) Finish with 4, 7, 8 breathing

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• Put your phone on airplane mode• Set a timer for 8 minutes

• S: Stop your thoughts, essentially put them on pause.

• T: Take time to breath, using 4 Square Breathing• O: Observe your surroundings. What are five things you see, four things you can touch, three things you can

hear, two things you can smell, and one thing you can taste?

• P: Proceed with considering how you feel in the moment about your thoughts. • S: Smile

• T: Take time to breath, using 4 Square Breathing

• O: Open yourself to feel deeply in the moment.• P: Praise your self for taking time to disconnect from the phone and connect with your feelings.

• Finishing with 4 Square Breathing until timer goes off

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• Consider what today has to offer. Write down something you’re thankful for today• Consider mundane tasks you do each day (brushing teeth, walking/driving to school, showering). Make a list

of these task and pick one to engage/focus on mindfully this week. Journal about your experience at the end of the week.

• Self-awareness is the ability to understand and focus conscious attention of your body, feelings, thoughts, and experiences. Being focused can help you make better decisions. List the strengths and weakness you’d like to be aware of this coming week. Focus on one strengthen to increase and one weakness to improve.

• Take a moment to focus on how you are feeling. Are you judging or accepting your feelings? Write down your feelings and outlook for today.

• What inspires you? Write about something that inspires you or creates curiosity? • Think about a favorite moment from the past. Journal about what made that moment great and how you felt?• Journal your thoughts about what you can do when you are not having a great day.• You! Write down 5 words to describe you. Take a moment to focus on a positive attribute and smile.• What qualities do you value in friendship? Write it down. Focus on one person who holds these qualities.• Take a moment and say something nice to yourself. For example, if you overcame a challenge,

acknowledge and say “hey that was tough, but I did my best.” Write about ways you can be nice to yourself.

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Aura

• Especially great for students struggling with

schoolwork or negative thoughts

• Daily 3-minute meditations sent automatically

• Set a schedule for mindful breathing

• Nature sounds for unguided meditations

• Gratitude Journal

Calm

• Especially great for building self-esteem

• Sleep stories for students struggling with insomnia

• 7-day guided meditation program

Simple Habit

• Especially great to build mindfulness habits

• Pick specific topics – i.e.. Taking a test, public speaking

• 5-minute meditations

• Meditations to combat anxiety, irritability, sadness, loneliness

Smiling Mind

• Especially great for building emotional distress skills

• Daily check-in

• Tailor based on goals – i.e. improve academic performance

• Audios and videos (bonus Australian accent)

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Questions?