1. Mindful Body (sit tall and proud, be still)
and Mindful Listening (focus on sound of bell,
focus on sounds around you)
2. Mindful Breathing - 3 ways to notice your breath
(belly, chest, in front of nose)
3. Anchor Spot - mind wanders, gently bring it back
to the breath (anchor spot)
4. Heartfulness - sending kind thoughts to self/others
("May I be healthy...may I be peaceful...")
5. Body Scan - mindful "check in" from head to toe
(short to re-focus or longer to calm and relax)
6. Emotions - noticing emotions in our body and
learning to create space (breathe) before reacting
7. Gratitude - focusing on the positive; training our
brains to notice the good and be thankful
8. Generosity - willingness to give time, help, etc.
(giving things that don't cost money)
9. My Brain - Guard Dog (Amygdala); Wise Old Owl
(Prefrontal Cortex). Sometimes our Guard Dog
barks when we are not in danger. Mindfulness can
calm our Guard Dog down so our Wise Old Owl can
make good choices.
10. Mindfulness "Tool Box". We can use mindfulness
to "fix" things - allowing space for a more
thoughtful response. And we can use it to "create"
more focus and calm in school and at home.