SPONSORED BY RMS PTA
BY MELISSA BERG-BAKER
LESSONS 1 - 8
(LESSONS 9 - 16 PENDING)
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
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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Volunteers of the Month
Congratulations to our April volunteers of the month, Swagata Chowdhury and Hilary Dietz!