Secondary
Social Emotional Learning
Day 1: Intro to Mindfulness
Time: 4:36
Mindfulness and How the Brain Works
Learn about the brain and the importance of Mindfulness Meditation.
Time: 3:50
This video explains what everyday mindfulness is, and how being aware of what is going on around you and inside of you can help make life more enjoyable and less stressful.
https://www.youtube.com/watch?v=QTsUEOUaWpY
Mindful Breathing Exercise
Try this simple mindful breathing exercise that will help you develop a sense of calm and focus. The beauty of mindful breathing is that you can practice it anywhere and anytime, without special equipment or advanced knowledge. All you need is the air in your lungs, a little intention and you’re good to go.
The basic technique is to focus your attention on your breath — the inhale and exhale — with openness and curiosity. Studies have shown that the ability to focus attention on your breath can actually help you deal with everyday stress, anxiety and emotional ups and downs.
Why not start now? Follow these steps:
Whether you’re standing or sitting, become aware of your posture, and straighten your spine so that you feel alert and relaxed but not rigid.
Take a few deep breaths.
Notice how your body feels.
Bring your awareness to any part of your body that feels tense, and relax those muscles.
Now bring your awareness back to your breath.
Notice where you feel the breath most in your body.
Settle into a relaxed focus as you follow the sensation of each inhale and exhale.
When you notice that your mind has wandered (which it will, often!), simply acknowledge the sensations, thoughts or feelings that arise with open curiosity, and then let them go.
Continue to gently redirect your attention back to your breath for as long you’d like.
Mindful breathing can be done anywhere, anytime — you don’t have to be sitting on a cushion.
https://blog.myfitnesspal.com/monday-mindfulness-try-simple-trick-start-week-stress-free/
Take a Deep Breath Time: 2:59
Did you know that extending your exhales so that they are a little longer than your inhales can help you relax? Try it and let us know how it goes for you.
Mindful Breathing Meditation Time: 5:00
Feel more settled and calm by spending a few minutes focused on your breathing. A 5-minute Mindful Breathing mindfulness meditation created by Stop, Breathe & Think.
Mindful Breathing Time: 3:19
Feel more settled and calm by spending a few minutes focused on your breathing. A 3-minute Mindful Breathing mindfulness meditation created by Stop, Breathe & Think.
https://www.youtube.com/watch?v=SEfs5TJZ6Nk&t=1s
Headspace- Find Your Focus Meditation Time: 4:19
Focus on letting go of unhelpful thoughts and creating space for more productive ones.
https://www.youtube.com/watch?v=2awoUfCwXQs
Meditative Breathing Exercise (For Reducing Stress & Relieving Anxiety) Time: 5:20
Breathing Exercise for Reducing Stress
Follow the breathing circle: Breathe in for 4 seconds, hold for 4 seconds, exhale all of the air in your lungs, hold for 4 seconds. Repeat
https://www.youtube.com/watch?v=cKX_Gj2Yp5I&list=PLqZjwzLq3_YG4tqkHwmMPrFafhgY5FEcj&index=15
Headspace- Mini Meditation-Find Your Focus Time: 1:10
Focus on letting go of unhelpful thoughts and creating space for more productive ones.
https://www.youtube.com/watch?v=2awoUfCwXQs
Headspace- Mini Meditation-Unwind Time: 1:10
Lead your mind to a natural place of rest with this calming mini meditation.
https://www.youtube.com/watch?v=ldFD-L-Csz0
Box Breathing Time: 3:35
4 seconds breathe in through the nose- Inhale (3, 2, 1)
4 seconds hold- Hold (3, 2, 1)
4 seconds breathe out through the nose- Exhale (3, 2, 1)
4 seconds hold- Hold (3, 2, 1)
Repeat pattern
https://www.youtube.com/watch?v=AOL3isokmY4
Pinwheel- Breathe- Mindful Moment- Quick Break
Time: 54 seconds
From the Sanford Harmony Game Room App
Butterfly- Breathe- Mindful Moment- Quick Break
Time: 53 seconds
From the Sanford Harmony Game Room App
Ring- Breathe- Mindful Moment- Quick Break
Time: 54 seconds
From the Sanford Harmony Game Room App
Mindful Breathing: Stop, Breathe & Think Audio (Stress Relieving)
Time: 3:14
Feel more settled and calm by spending a few minutes focused on your breathing. A 3-minute Mindful Breathing mindfulness meditation created by Stop, Breathe & Think.
Drop the Anchor: Audio Meditation
Time: 5:10
This audio meditation helps you connect to your breath. Use it to steady yourself when you are feeling overwhelmed or have any unwanted thoughts, feelings or sensations. Follow along with the meditation, paying attention to the rhythm of your in-breath and out-breath.
For more information, visit: https://teens.aboutkidshealth.ca/mentalhealth?topic=guidedmeditations
Mindfulness with LeBron James, Train Your Mind, Day 1
Time: 3:56
Mindfulness with LeBron James, Train Your Mind, Day 2
Time: 11:21
LearnStorm Growth Mindset: The Truth About Your Brain-
https://www.youtube.com/watch?v=rf8FX2sI3gU
Time: 3:12
Growth Mindset- Adopt a growth mindset for improved learning gains and a better approach to challenges.
Time: 3:48
Growth Mindset vs. Fixed Mindset
Time: 2:19
Growth Mindset
Time: 2:09
How to Practice and Develop a Growth Mindset
Time: 1:49
https://www.youtube.com/watch?v=cMghZx3ZrIk
Growth Mindset: Watch, Write & Share
Watch the training montage of the famous movie, Rocky. Does this refelct a fixed or growth mindset? Write down your thoughts and share.
https://www.youtube.com/watch?v=6jUDXIWM9Ug Video Time: 2 minutes
This video guides you through an exercise of compassion. Use it when you are finding it hard to show kindness to yourself and others or if you are having trouble getting along with someone in your life. Follow along with this video, listening to the guidance to help you regain a kind perspective towards a difficult situation.
https://www.youtube.com/watch?v=Ty93GRPplJo
Famous Failure Journal Activity
Have you heard of a little book series called Harry Potter? Well, this book was rejected from twelve publishing houses before it was finally accepted. It's great that JK Rowling didn't give up after the 11th rejection!
Journal Prompt: Choose one of the following-
Option 1: If you are a Harry Potter fan, which characters have a growth mindset? How can you tell?
Option 2: Write about a character from a book or movie that does NOT give up. Give specific examples.
Famous Failure Journal Activity
After Michael Jordan was cut from his high school basketball team, he went home, locked himself in his room, and cried. Now he's known as one of the greatest basketball players of all time. One of his famous quotes is, "I've failed over and over and over again in my life and that is why I succeed."
Journal Prompt: Why do you think Michael Jordan said that failure is WHY he succeeded? Do you think that failure is always connected with success?
Yoga for Beginners Time: 16:03
A 15-minute teens yoga class for beginners with Yoga Ed
Yoga for Focus Time: 18:03
A yoga class for teenagers to improve focus and concentration, created for ages 13-18 by Brynne Caleda with Yoga Ed
Mindful Moment: Figure 8 Breathing
Figure 8 Breathing
For this breathing exercise, you’ll use your finger to trace a number 8. You’ll inhale around one loop of the 8 and exhale around the other loop. You’ll start and hold in the center of the number 8.
This is something you can do anywhere when you need a moment to pause and clear your mind. You can use the figure 8 printable or you can just trace an 8 in your palm.
To start, place your finger on the star in the center of the 8. Follow the arrow around the inhale loop, breathing in deeply to fill your lungs. When you reach the star in the center again, hold the breath in your lungs for 2 to 3 seconds. Then, follow the arrows around the exhale loop, blowing all of the air out of your lungs.
Inhale, hold, exhale.
Inhale, hold, exhale.
Repeat this pattern around the loops 10 times. As you move your finger around the 8, notice how the paper feels under your finger. Then, give it a try in the palm of your hand.
When you are done, notice how your body is feeling. Notice your thoughts. Notice how your finger feels.
Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri
Mindful Moment: Starfish Breathing
We’ll use the shape of the starfish to guide our breathing exercise. This is something you can do completely on your own without anyone guiding you. You’ll use this shape and your finger to control and slow your breathing in order to calm your your body and mind.
Place your finger on the start position and trace the outline, breathing along with the inhale and exhale guide. As you trace the lines, try to push all of your other thoughts out of your mind. Focus on fully filling your lungs and releasing all of your air slowly as you exhale. Repeat this pattern ten times.
Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri
Mindful Moment: Hand Breathing
For this breathing exercise, all you need is your hand! We can practice with the picture, but this is something you can use anytime anywhere with your own hand.
To do this breathing exercise, you'll use 1 finger from one hand to trace the picture or trace your own fingers on the other hand. Start at the top of your thumb. Inhale as you trace down into the web between your thumb and pointer finger. Hold just for a couple of seconds and then exhale as you trace up your pointer finger.
You'll keep tracing your fingers, inhaling as you trace down the finger and exhaling as you trace up the finger. Repeat this breathing pattern 10 times.
As you control your breathing, notice how your hand feels as you trace it. Pay attention to the sensation on your skin as your finger moves up and own your fingers.
When you are done, notice how your body is feeling. Think about a time when you could use this breathing exercise in the future.
Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri
Guided Meditation: By the Sea
Today we're going to try a guided meditation activity. We'll take a mental trip to the ocean. Optional: calming ocean sounds/video (imbedded in post on the left)
Tropical Beach Ambiance on Island in Thailand https://www.youtube.com/watch?v=DGIXT7ce3vQ
As always, sit comfortably in your space. If you want to close your eyes, you may. If you want to keep your eyes open, that's okay too. Let's start by taking a deep breathe in, completely filling our lungs. Now slowly blow that breath out, feeling calmness spread over your body.
Imagine you are sitting at the edge of the ocean. Feel the warm, grainy sand under your palms. Imagine a wave rolling in and gliding over your toes. Imagine the sound of the waves rolling in along the shoreline.
Now, imagine you look out into the water and see a whale peeking out in the distance. Imagine how the whale blows water up into the air as it breathes. Turn your attention to your own breath. Breathe in deeply through your nose, filling your whole belly. Blow it out through your mouth. do that a few more times now, feeling control over your own breath.
Imagine the sound of the waves again now. Listen for them to gently crash on the shoreline. Feel your heart rate slow down to a calm, even pace. Watch the waves gently roll in. Notice the predictable rhythm of the waves. Notice the rhythm of your own body. What rhythms can you identify right now?
Allow yourself to breath in the warm, salty air. Exhale slowly.
Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri
Go Outside and Explore the Fun
The Howard W. Peak Greenway Trail System (Greenway) is a growing network of approximately 80 miles of developed multi-use and accessible trails. The Greenway trails wind through natural landscapes along many of San Antonio’s waterways. Walk, run, ride your bike, explore San Antonio's Parks and Recreation Greenway Trails and enjoy being outdoors!
https://www.sanantonio.gov/ParksAndRec/Parks-Facilities/Trails/Greenway-Trails
Nature Walk
For this exercise, we'll be walking around and moving, noticing what's happening around and inside of us in the moment. Please go outside.
Before getting started, take a moment to let go of your thoughts about the past and the future so that we can focus on the present. Now, for our activity, we're just going to silently walk. As we walk, we'll use our senses to notice the world around us. We'll notice things we normally don't notice because we're too buy or because our minds are too full. If you find yourself thinking about something other than what's happening right now on our nature walk, take a moment to pause and push those thoughts away for later.
This might feel a little different and that's okay. If you need some help figuring out how to notice what's happening, think about these things:
-How does the ground feel under your feet? -What sounds to you hear? -How does the world around you smell? -Notice how the weather feels on your skin. -Look around and find something beautiful. -Reach out and touch something. How does it feel on your fingers?
Walk. Just notice. Just enjoy.
Debrief: What did you enjoy the most about nature in the moment? -What did you notice that you have never noticed before?
Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri
Headspace- Mini Meditation-Appreciate Nature Time: 2:37
Take the time to connect with the world around you with this mini-meditation.
https://www.youtube.com/watch?v=nsGbtrl1WkU&list=PLW8o3_GFoCBOexWd8WK-hAjReSYifh1nx
Headspace- Walking Meditation Time: 3:30
Try this mini-meditation series from Headspace to help clear your mind in these difficult times. When our minds get busy and we can’t focus, taking a walk can help clear our head. Just remember to practice social distancing as you do.
https://www.youtube.com/watch?v=AwbRERIzt6c