Lesson 1: Intro to Mindfulness: A User Manual for the Mind

What is mindfulness?

Practice mindfulness of the body by relaxing and feeling gravity.


Lesson 2: Our Bendable Brains: Mindfulness of Sound

Mindfulness can make our brains stronger.

Mindful listening – focusing on a bell/sounds in the room/sounds outside the room


Lesson 3: Getting (back) Online: Mindfulness of Breathing

Explain different parts of the brain and how mindfulness affects the brain

Practice noticing the breath and finding our anchor








 Lesson 4: Impulses and Patience (The Marshmallow Test Video):  https://www.youtube.com/watch?v=QX_oy9614HQ)

Understand the difference between impulse and mindful action

Understand the role of self-control in long-term achievement





Lesson 5: Soaking in the Good:  A Heartfulness Lesson

Understand the negativity bias

Using mindfulness to help savor what’s good in life


Lesson 6: Mindfulness of Emotions (Handout: Emotions in the Body)

Understand the important role that emotions play in our lives.Detect emotions as sensations in the body



Lesson 7: Changing the Channel: Heartfulness Practice

Sending kind thoughts to ourselves and others

Mindfulness strengthens our ability to choose where we put our



Lesson 8: Mindfulness of Thinking

Understand the capacity of thinking as natural to being human

Recognize the ways in which thoughts can help us and harm us

 (Handout: Thoughts are not Facts)



Lesson 9: Being at Home in Our Bodies: Body Scan
The body is our home – we live our lives here.

A practice of systematically tensing and relaxing through the body as a way to get familiar with how stress affects the body.

What would it be like to have a kind relationship with one’s own body?





Lesson 10: Resilience

Define resilience

Discuss The Iceberg Illusion

Practice noticing thoughts/sensations that make us uncomfortable





Lesson 11: Handling Overwhelm: The Freakout Formula

Feeling overwhelmed, or “freaking out” is completely normal and natural.

Practice the Freak Out Formula (go slowly and be specific):

  • Notice three things you see
  • Notice three things you hear
  • Notice three things you feel




Lesson 12: Managing Difficult Emotions: Anger

Anger is a self-protective response designed to help us get safe in response to a threat.
Anger also can cause harm to ourselves and our relationships.

How do we relate to anger?

Practice taking deep breaths, making sure the exhale is longer than the inhale.


Video: Just Breathe





Lesson 13: Mindfulness and the STAAR

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