Key 4 – Awareness – Live Life Mindfully – 6.5.2020

Hello St George’s

Key 4 – Awareness – Live Life Mindfully – 6.5.2020

The past is history, tomorrow is a mystery and today is a gift – that’s why it’s called the present.

The skills of focusing your attention on the present – what you are doing, what’s around you or who you are talking to – is an important skill for happiness.  Everyone’s mind naturally wanders but if you can train yourself to focus your attention more mindfully on the present,  It can help you to feel calm.  It sounds easy but it takes practice!  The good news is, you can practise being more mindful in lots of ways.

Happy Fact – Scientists have found that our mind wanders at least 50% of the time and that we feel less happy when our mind is wandering than when it is focused on the present.

Quick Start – Focus on the present

Right now ask yourself:

  • What can you see around you?
  • What can you hear?
  • What can you smell?
  • Are you hot or cold or just right?
  • What sensations can feel in your hands and feet, and the rest of your body?

Pause for thought – What things did you notice that you don’t usually notice.

Activity 1 – Mindful Minute Experiment

The mindful minute can be great to try if you are anxious, angry or upset and can help you feel calm.  Spend 60 seconds focussing only on your breath.

Get Set Up

  • Find a quiet place.
  • Sit on a chair with both feet on the ground and your back straight not stiff.
  • Place your hands on your knees.
  • Set the  time for one minute.
  • If you can, close your eyes.

Trying a Mindful Minute

  • Breathe a steady pace.  You may want to close your eyes.
  • Focus on the tip of your nose.
  • Notice how you breadth feels on the tip of your nose as you breath in – and as you breathe out.
  • If your mind wanders, don’t worry when it does just bring your attention back to your breadth.

When your minute is up, open your eyes and noticed what you feel.  Think about these questions:

  • What is hard to stay focused on your breath?
  • Did your mind wander?
  • Did you notice where your mind went?
  • When your mind wandered, were you able to bring it back to focus on your breath again?

Take a Mindful Walk!

Mindful walking can be a good way of practising  ‘noticing and being present.’  Next time you go out for a walk such as a walk to school, practise these things.

As you step outside:

  • NOTICE what the air feels like on your skin.  Is it warm or cold?
  • LOOK up at the sky.  What can you see?  Is it sunny or is it rainy?

During your walk

  • NOTICE what the ground feels like under your feet.
  • NOTICE the shapes and colours around you.
  • NOTICE any smells or scents.
  • LISTEN for any sounds.  What noises can you hear?

After your walk

  • Draw a picture of something beautiful you noticed.

Mindful or Mind Full?

People often think that being able to do lots of things at the same time will get more done.  However, research shows that exactly the opposite is true.  By being mindful and focusing on one thing at a time, you can get much more done and it can help you feel calmer.

Think about it:

  • Do you often try to do lots of things at the same time and does it feel like your brain is overflowing with thoughts and feelings?
  • Draw a picture of what it is like to have your mind full this way.  Then draw a second picture to show what your mind is like when feel calm and focussed.

Look at your pictures:

  • Which version shows your mind right now?
  • When is your mind full?
  • When are you mindful?
  • What could you do differently so that you feel MINDFUL more often?

Top Mindful Tips:

If you ever feel like you need to clear your head try the following:

  • The mindful minute
  • Counting back from 100 in 2’s
  • Picking a topic and thinking of an example for every letter of alphabet e.g. animals ant, bat, cat, dog …

PSST these activities can help you sleep too!

Stay happy and safe. xxx 





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