The mindfulness matrix
Activities, tips, and resources for mindful awareness at school and beyond
About
Click on the video to listen to the calming sounds of the sea
What is mindfulness?
"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally to the unfolding experience moment to moment. It's about knowing what is on your mind." - Jon Kabat-Zinn
The aim of mindfulness practice is to bring awareness to the present moment, notice thoughts and sensations and let them go, redirecting back to the present moment with acceptance and curiosity. In other words, mindfulness just means focusing on what is happening right now, rather than replaying things that happened in the past or worrying about what’s going to happen in the future.
Why is mindfulness important?
Mindfulness is something that everyone can practice. Research has shown that practicing mindfulness is effective in reducing symptoms of depression and anxiety, and improving sleep quality. Simple mindfulness exercises can also help secondary school students focus during studying and exams, reduce stress levels and boost happiness. Learning mindfulness practices, such as meditation, can have a significant long-term affect during school and beyond.
What is meditation?
"Meditation is a practice of concentrated focus upon a sound, object, visualisation, the breath, movement, or attention itself."
This means that meditation is an excellent way to practice mindfulnes, as the intention is to bring attention and awareness to the present moment.
Some people practice mindfulness meditation in a formal way, which usually means sitting still with eyes closed for a period of time, simply focusing on their breath or other inner experiences happening in the present moment. Breathing exercises and yoga (moving meditation) are common ways to practice meditation.
However, meditation can also be practiced less formally through mindfulness principles and awareness during daily activities like eating, social interactions and through personal attitudes that exercise non-judgement.
Below is a video of Jon Kabat-Zinn, a pioneer of scientific research on meditation and founder of Mindfulness-Based Stress Reduction, talking about what meditation really is...
PHYSICAL AND MENTAL Benefits of meditation...
Anxiety decreases
Problems become smaller
Creativity and happiness increases
Improves mood and behaviour
Lowers blood pressure
Improves the immune system
Increases energy levels
STUDENTS
Welcome to your mindfulness haven where you will find mindfulness activities that you will have the opportunity to complete during homegroup, some classes and at home.
The activities and tips for mindful awareness are divided into four categories that focus on areas of mindfulness such as meditation, creativity, health and organising physical space.
New fun activities are added every few weeks, so make sure you keep up to date and try all activities before the end of each month.
Click on the buttons below (or the drop down menu under the Students tab at the top of the page) to navigate your way around the activities and resources for each category.
"Let go of your mind and be mindful. Close your ears and listen!"
- Rumi
did you know?
Our mind can process 126 pieces of information every second
The average number of thoughts that humans are believed to experience each day is 70,000
Mindfulness and relaxation strategies are different... The purpose of mindfulness is to cultivate awareness
Mindfulness is found in all the major world religions, not just Buddhism
Teachers
Use this space to learn more about mindfulness in schools, discover how mindfulness practice can benefit your personal wellbeing, and find a variety of resources that include tips for incorporating mindfulness activities into your subject areas.
Click on the video below to listen to Richard Burnett, co-founder of the Mindfulness in Schools Project in the UK, guiding a short mindfulness meditation and sharing his experience of teaching mindfulness in schools.
Click on the video below to listen to educator Amy Burke discussing her personal experiences with mindfulness and how they positively influenced her teaching practice.
Online Resources
https://www.australiacounselling.com.au/mindfulness/mindfulness-tips-beginners/
http://bemindful.com.au/about/
http://www.coolaustralia.org/tips-teaching-mindfulness-kids/
https://www.kidsmatter.edu.au/health-and-community/enewsletter/mindfulness-made-easy
http://www.lifeskillsgroup.com.au
http://www.meditationinschools.org
http://www.mindfuleducation.com.au
http://mindfulnessforteens.com/guided-meditations/
http://www.mindfulteachers.org/p/free-resources-and-lesson-plans.html
http://smilingmind.com.au/education-program/
Tell us which activities you enjoyed the most and how they have improved your daily life at school and at home. Send us your study space photos so we can share them and provide inspiration for other students. You can also send us photos of any yoga poses you have mastered! Give us any feedback on how we can improve so you can make the most out of your mindfulness!
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