Mindfulness Program

 

Robinson PTA is proud to have sponsored a full Mindfulness Program in spring 2018, given by Melissa Berg Baker, a certified instructor from Mindful Schools. We managed to give access to most of the school students and staff through a live broadcast with lessons twice a week. We gave our students the tools to manage anxiety and stress during test-taking or in difficult situations; be calm; learn to be in the present moment; recognize emotions and how they affect our body; recognize if our thoughts are facts or just imagination; understand the importance of resilience; manage complex emotions like anger; practice empathy and breathing techniques to calm ourselves when we are overwhelmed.

 

 

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For additional information on Melissa Berg-Baker and Notice More, Stress Less, see http://www.noticemorestressless.com  

 

Mindful schools

 

MINDFULNESS COURSE

SPONSORED BY RMS PTA

 

BY MELISSA BERG-BAKER

LESSONS 1 - 16

 

 

http://www.noticemorestressless.com/who-we-are.html

www.mindfulschools.org.

 

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

Understand the difference between impulse and mindful action

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

 

Video: The Marshmallow Test

 

 

 

 

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

attention.

 

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

 Stressful events like the STAAR, final exams and school projects can cause stress and anxiety, which makes it difficult to think and do our best.

Mindfulness can help us manage those emotions and help focus our attention.

 

Practicing mindfulness before and during the STAAR test can help shift what’s happening inside...helps to calm the nervous system so you can think clearly and focus on the task.

 

For example:

  • Take three deliberate and slow deep breaths, noticing with detail how you are sitting, where your hands and feet are. Completely staying in the moment with these breaths.
  • Then Imagine taking the test in a calm way, slowly answering the questions and finishing the exam in a peaceful manner

Lesson 14: Mindfulness and Empathy

 Empathy is the capacity to feel what someone else is experiencing from the inside, from their point of view. Since communicating with and relating to others is a big part of life, developing empathy is an important part of living a fulfilling and meaningful life.

 

Video: Offer Empathy

 

 

 

Lesson 15: Gratitude and Generosity

 Studies show that both gratitude and generosity make us happier. Mindfulness tools help us strengthen these qualities in our lives so that we can experience deep/true happiness.

 

Video: The Gratitude Experiment

 



Lesson 16: Q & A Session

Answers to questions by our students

 

  • Introduction to video
  • What is the bell for?
  • What is mindfulness?
  • What mindfulness is not.
  • What is the point of mindfulness and why do we repeat the same technique over and  over?
  • How does mindfulness help with self confidence?
  • About heartfulness and empathy.
  • How to find courage to do something you fear or want to avoid?
  • Why do we focus on our breath during mindfulness exercises?
  • How to use mindfulness to manage anger
  • Mindfulness explained: Puppy Mind:  a children's book
  • Goodbye poem

 

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