Mind Full or Mindful?
What is Mindfulness and How to Use It
What is Mindfulness?
Simply put, Mindfulness is paying attention to what is happening in the present moment.
How Does Mindfulness Develop the Brain?
1. The amygdala becomes activated when a person reacts to a strong emotion. After practicing mindfulness, this part of the brain may become less activated when experiencing emotions such as fear, helping to self-regulate.
2. The hippocampus is activated and produces more grey matter density when practicing mindfulness. The hippocampus is related to learning and memory and the more grey matter density, the more a person will be able to retain.
3. The prefrontal cortex is activated and develops when practicing mindfulness. This part of the brain is responsible for regulating emotions and making decisions. For example, practicing mindfulness can trigger the prefrontal cortex to pick a right from wrong decision.
What are the Benefits of Mindfulness?
- Have increased attention, focus, and cognitive development.
- Have increased social/emotional skills, display more positive behavior, have increased empathy for others, and have better social skills.
- Are able to regulate their emotions better than a person who does not practice mindfulness, have reduced anxiety, depression, stress, and PTSD.
How Do I Start Practicing Mindfulness?
Here is a very simple way to start practicing mindfulness:
1. Find a space that feels comfortable and calm to you.
2. Set a time limit- If you are just beginning, try starting with five minutes.
3. Notice your body- Make sure that your body is in a position it can stay in for a while whether you are sitting with your feet flat on the ground, your legs crossed, etc.
4. Feel your breath- Notice the sensation of your breath as you breathe in and out. Breathe in through your nose and out through your mouth.
5. Pay attention to when your mind has wondered- It is okay for your mind to wonder, this is actually normal. When you notice that your mind has wondered, acknowledge it, and then return to focusing on your breathing. Don't obsess over wondering thoughts, just come back to where you started.
That's it! Although this is the simplest of versions, it is something you can do anywhere, at any time. Try mindfulness while walking or even eating!
Explaining Mindfulness to Your Child
Example of Mindfulness for Children
Where to Find Mindfulness Exercises/Techniques for Kids
1. Mindful Powers
2. Smiling Mind
3. Breathe, Think, Do with Sesame
4. Calm
5. Headspace
6. Three Good Things: A Happiness Journal
7. Stop, Breathe, Think
8. Super Stretch Yoga HD
There are many resources on the internet for mindfulness. Mindfulness is not localized to one specific way of practicing. The website below is an example of several different ways that mindfulness can be practiced.
https://positivepsychology.com/mindfulness-for-kids/
For more information, please visit:
Please complete the parent/guardian evaluation below.
Angelica Taylor, Community School Specialist
If you have any questions or concerns, please feel free to call or email.
Email: Angelica.Taylor@hcps.org
Website: https://hxes.ss18.sharpschool.com/
Location: Halls Cross Roads Elementary School, Aberdeen, MD, USA
Phone: 410-273-5524