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SOCIAL EMOTIONAL LEARNING MINDFULNESS TRAINING
Wednesday , June 14, 2017
DOCUMENTATION
Let us review the learning objectives on the front
of your agenda
Please check the back of your agenda. We will
use it throughout the training.
MINDFULNESS CHECK-IN
Focused
On overload
Spacious
Calm
Frantic
Depleted
Energetic
In pain
Curious
Tired
In another place
It’s been a long day
MINDFULNESS CHECK-IN
What is going on in your body right now?
What sort of emotions are you experiencing this
very moment?
What thoughts are going on in your mind at this
time?
WHAT IS MINDFULNESS?
Mindfulness can be described as “an openhearted,
moment-to-moment, non-judgmental awareness.”
Jon Kabat-Zinn (2005).
JON KABAT-ZINN, PH.D
Internationally known for his work as a scientist,
writer, and meditation teacher
Professor of Medicine emeritus at the University
of Massachusetts Medical School
Founded its world-renowned Mindfulness-Based
Stress Reduction Clinic (in 1979), and the Center
for Mindfulness in Medicine, Health Care, and
Society (in 1995)
Author of two best-selling books
MINDFULNESS IN EVERDAY LIFE (JON KABAT-ZINN AND OPRAH WINFREY
Media Attention
Interest is growing, daily practice is key!
Mindfulness Reduces
Stress in the Workplace–
Miami Herald
Developing Mindful
Leaders
– Harvard Business Review
Mindfulness: Getting Its
Share of Attention – New
York Times
A Guide to Mindfulness at
Work
- Forbes
BENEFITS OF MINDFULNESS PRACTICE
Mindfulness Relieves Anxiety and Mood (2010)
Mindfulness Changes the Brain Structure (2011)
Mindfulness Reduces Stress (2010)
Mindfulness Enhances Attention, Mood, and Memory (2010)
Mindfulness Increases Immune Response (2003)
Mindfulness Can Lead to Better Decision Making (2011)
MINDFULNESS PRACTICE THE FIVE “SS”
Sit up straight
Shut eyes
Soft breathing
Silence
Stillness
MINDFULNESS PRACTICE
“I have the power to make wise decisions”
THE SCIENCE
BEHIND MINDFULNESS
THE SCIENCE
BEHIND MINDFULNESS
Brain Stem: (know as the ancient or reptilian brain)
Coordinates basic bodily functions: heartbeat, breathing
Regulates states of wakefulness and sleep
Takes in data from the outside world
Takes in data from the inside world
THE SCIENCE
BEHIND MINDFULNESS
Limbic Area (mediates emotion)
Amygdala
Activates the “fight or flight” response
Signals the release of adrenaline
Hippocampus
Mediates explicit and autobiographical memory
THE SCIENCE
BEHIND MINDFULNESS
Neocortex (known as the cerebrum, the center of
higher thought processes)
Prefrontal area
Regulates executive functioning
Links and coordinates the three parts of the brain
THE SCIENCE
BEHIND MINDFULNESS
During Mindfulness practice the prefrontal area
of the neocortex gets activated and facilitates
integration of the three areas of the brain
Neurons from the prefrontal cortex connect with
neurons from the limbic system and brainstem
The firing of these neurons creates neural
pathways, which become strengthen and
eventually permanent by repeated Mindfulness
practice
“Live each present moment
completely and the future will
take care of itself. Fully enjoy the
wonder and beauty of each
instant. “
--PY
Enjoy your break!
BENEFITS OF PRACTICING GRATITUDE
Gratitude blocks toxic emotions and improves
physical health.
It lowers blood pressure, improves cardiovascular
and immune functioning and improves heart,
pulse & respiration rates.
Gratitude may be important in the prevention of
depression.
People who express gratitude show a positive
memory bias
People who express gratitude live longer
BENEFITS OF PRACTICING GRATITUDE
GRATITUDE PRACTICE
Write down at least three things for which you
feel grateful. The physical record is important—
don’t just do this exercise in your head.
The things you list can be relatively small in
importance (“The tasty sandwich I had for lunch
today.”)
Or relatively large (“My sister gave birth to a
healthy baby boy.”).
The goal of the exercise is to remember a good
event, experience, person, or thing in your life—
then enjoy the good emotions that come with it.
EMPATHY & COMPASSION
Let us begin with self-compassion!
As we experience self-compassion you are re-wiring your brain and are more easily able feel compassion for others.
As you experience compassion for others, you can easily place your self “in their shoes” and communicate empathy.
As you experience and communicate empathy, you strengthen your prefrontal cortex and your ability to be empathic.
Empathy & Compassion Exercise
CREATING A PERSONAL PLAN
How to Launch or Keep Up Your Mindfulness Practice
The hardest part about practicing mindfulness is remembering to do it!
Try to establish a time and place that works for you to sit and practice & build it into your everyday routine (Find a quiet place to do so & turn off your phone)
Find someone to sit with (could be at work once a week)
Teach someone you know how to practice mindfulness
Put stickers on your phone or computer or mirrors as reminders to practice formally or informally
CREATING A PERSONAL PLAN
STOP (Stop, Take a Breath, Observe, Proceed) Try
to practice at work
Do a body scan when you get home from work or
before sleeping
Eat something mindfully every day
Choose a route where you will walk mindfully (i.e.
to the restroom, from car or public transportation
into work)
CREATING A PERSONAL PLAN
Do one activity mindfully every day (Wash dishes, showering)
While waiting in line or at dr.'s office? Practice your breathing
Try and notice when you are tense and allow ease into that part of your body
Establish a gratitude practice - use a journal or just speak aloud five things you are grateful for. Find a gratitude buddy
CREATING A PERSONAL PLAN
Mindfulness Apps
Stop, Breath, Think,
Headspace
Insight Timer
TRAUMA & MINDFULNESS
Trauma expert, Bessel van der Kolk, MD, has identified three major ways that the brain changes in response to trauma.
The primitive part of brain, in charge of making sure the body is okay, becomes a fear-driven brain resulting in an enhanced threat perception system. Traumatized individuals see danger where others do not
A part of the brain which filters information becomes distorted with trauma.
The self-sensing system in the mid-line section of the brain becomes blunted with trauma. To protect oneself from feeling badly, people may self-medicate with drugs or alcohol to dampen the bad feelings
TRAUMA & MINDFULNESS
Mindfulness is a stabilization skill that can help
to bring a person back to the present moment.
Trauma often causes racing thoughts, thoughts
about what happened in the past or what will
happen in the future. These thoughts often make
a situation more difficult.
TRAUMA & MINDFULNESS
Mindfulness is a way of grounding oneself to the
present moment, helping people to realize that
thoughts are thoughts, emotions are emotions
and not necessarily reality.
As an individual becomes more aware how
thoughts and emotions are triggered, a person's
capacity to observe the thoughts and emotions
without getting stuck in them typically grows
TRAUMA & MINDFULNESS
Know the referral process at your school site.
Student Mental Health Website
http://achieve.lausd.net/Page/2170
CURRENT STATE OF EDUCATION –
TEACHERS
70% of teachers report high levels of stress (ATF, 2015)
Teachers with the most stress had lower students achievement (University of Houston, 2010)
43% of teachers in urban schools are chronically absent (National Council on Teacher Quality Study, 2013)
40% of teachers quit within 5 years (Ingersoll, 2012).
34 Stress limits teacher effectiveness!
CURRENT STATE EDUCATION—STUDENTS
83% of students report significant stress (APA, 2014)
21% of students feel sad and hopeless nearly every day (CDC, 2013)
51% of students are eligible for free/reduced lunch (Dept of Ed. 2015)
34% of students have been bullied at school (stopbullying.gov, 2014)
35 Stress significantly reduces readiness to learn!
MINDFULNESS PRACTICES FOSTER
“READINESS”
Mindfulness practices enhance attention system
• Dampens limbic arousal
• Increases prefrontal cortex (PFC) activity
Optimizes cognitive resources Strengthens top-down process
Neuroscientists - practices must be taught to children
“It’s like brushing your brain” daily to keep it healthy & strong - Dr. D. Siegel
“think of this work not as remediation but as a normal part of education” – Dr. M. Posner Many experts conclude - not IF…but
WHEN
MINDFULNESS IN EDUCATION
Mindfulness enhances self-awareness and
coping skills
How does it work?
As students practice, they become more aware of their direct experiences, beyond the chattering mind, they begin to recognize their essence, potential, and purpose
MINDFULNESS RESEARCH RESULTS
0
0.5
1
1.5
2
2.5
3
3.5
4
1 2 3 4 5 6 7 8
Incidences
Weeks
IE Program
w/o IE Program
*IE - Inner
Explorer
Behavior problems reduced by 60% Including Student Aggression & Bullying
Improved Behavior
“We started with just 2
classrooms and within 3
weeks, every teacher
wanted it because they
saw a huge change in
student behavior on the
playground”
– Elementary Principal,
Oswego, IL
38
MINDFULNESS RESEARCH RESULTS
Pilot 1
8 wks-
controlled
239 students
7% increase
Pilot 2 10 wks-RCT* 337 students
10.4% increase
Pilot 3 27 wks-RCT * 377 students
15.4% increase
*RCT- Randomized Controlled
Trial
Statistically significant effects in 5 Subjects Reading, Math, Science, Writing, & Social Studies
Improved Grade Point Average (GPA) “Prior to Inner Explorer,
56.5% of my students were
below grade level. After
Inner Explorer, only 4.3% of
students were below!”
– Elementary School
Teacher in Wooster City,
OH
39
43% Percent
decrease
in teachers
stress
Less Stress = More Effective Teachers!
Mindfulness Research Results Teachers benefit along with the students
“I used to hate picking up
my kids from recess and
lunch; they were always
the hardest times of the
day. Now they are my
favorite. After recess we do
Inner Explorer and after
lunch we practice a
mindful minute. This
program is so good for my
students and for me.”
2nd grade teacher,
Oakland, CA
BENEFITS OF MINDFULNESS PRACTICE
Mindfulness reduces test-anxiety and boosts cognitive
performance on math tests (2015)
Reading and Science grades up 4.8 and 6.6 points respectively
with 60% fewer discipline events (2015)
Significant decreases in impulsivity and aggression (2011)
Mindfulness shown to lessen anxiety, enhance social skills and
improve academic performance in students with learning
disabilities (2008)
INTRO TO INNER EXPLORER
All students, every day- Build the skills for a
lifetime!
Mindfulness Programs for Pre-K, Elementary, Middle &
High School
o Daily 5-10 minute practices integrate easily within normal
transitions
– “Transition” practices (1-3 min) are available too!
o Series of 90 unique audio-guided (MP3) tracks that engage
students
o Universal, scalable and sustainable- ”just press play” in every
classroom
o Available in English and Spanish for multiple audiences
INTRO TO INNER EXPLORER
Intro to inner explorer
INTRO TO INNER EXPLORER
Today’s participants are eligible to use the
program until the end of this academic
year.
Very easy to implement!
Teachers practice along with their
students.
Please visit http://innerexplorer.org/ to
explore the program and listen to sample
tracks.
GETTING STARTED- 1, 2, 3!
1. Login and enter your email and password
2. Press ‘Play’
3. Listen and Enjoy!………No Prep, Planning or
Assessment
‘TUNE IN’ FOR PARENTS/CAREGIVERS
Students practicing in class
Parents listening to the same practice
1
Teacher begins
practice
2
Parents notified of
practice start
3
Login and listen to same track on any
device
Links home and school- Demystifies
mindfulness
INTRO TO INNER EXPLORER
Sample Track
TEACHING SIMPLE MINDFULNESS
ACTIVITIES TO STUDENTS
Let us go over the handouts
MINDFULNESS EXERCISE
Please follow my verbal instructions
EVALUATION
You will receive a link to log in to MyPLN:
http://achieve.lausd.net/mypln
Take the evaluation
Print your Certificate of Completion
“You are the master of the moments of your life.”
PY
Thank you for being here today and for your
participation!
Hiram S. Dabbah, LCSW
Asia Dove, MS
Health Education Programs
