Mindfulness Exercises.pdf - section 3 Building Resilience Title Mindfulness Exercises Aim To take time to slow down and connect with what is around

Mindfulness Exercises.pdf - section 3 Building Resilience...

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NYCI BOUNCING BACK29section 3Building Resilience-ACTIVITY14-Title: Mindfulness Exercises Aim: To take time to slow down and connect with what is around usAge:8+Time:Each activity takes approximately 15 minutes eachMaterials:Depending on the activity: Kiwis, bag/basket, Chocolate squares, copy of ‘Did you know?’ boxNOTE TO LEADER:Mindfulness means paying attention to something ‘on purpose’, being very aware of ourthoughts and staying in the present moment. The activities below are designed to give the young people time toslow down, pay attention to what is around them and focus on the present.EXERCISE 1: ‘I haven’t got a minute!’Standing in a circle with chairs behind the knees, ask each person to close their eyes and stay silent. The task is to countto one minute and quietly sit down. The leader should time the minute. Note after how many seconds the first person sitsand the last person, and also who was closest to the 60-second mark. When the last person has sat down, ask howeasy/difficult it was to guess a minute? What did they notice during the time? What could they feel? What could theyhear? Did other people’s movements influence them?In small groups, think about sayings or proverbs related to time (e.g. time is of the essence; there’s no time like thepresent; killing time; time flies when you’re having fun, etc). What do they tell us about time? Read the following quote:Time is what we want most, but what we use worst’(William Penn). Do they agree? Do we have too much or too littletime? Do we use our time well? Do they think their lives are fast-paced? Why? What affect does this have on our lives?Would this be the same for young people everywhere in the world? Why?EXERCISE 2: Tuning InThis is a good exercise to get participants to relax and focus at the beginning or end of a session. Ask the participants to get comfortable sitting on a chair or the floor. Have them close their eyes and imagine theirsense of hearing is a radio that can tune in to different stations. First, ask them to listen to the sounds farthest away for amoment. Then, change the station and listen to the sounds in the room. Change the station again and listen to thesounds of their body – their breathing, their heartbeat, etc. Bring their attention to each part of their body, starting with thetips of their toes and up through their legs, hips, back, arms, shoulders, neck and head. Change the station again and askthem to listen just to their breathing. Then listen to the sounds in the room. Finally listen to the sounds furthest away.When they are ready, ask them to open their eyes. How do they feel now in comparison to when they started the activity?Was it easy to concentrate? What was the easiest part of the exercise? What was the most difficult? Do they often justlisten to the sounds around them? Why might it be important to listen more?
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