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How to Navigate This Presentat

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) 200*+201, 100Hours -oundation

http://teachers.guardian.co.uk/teacher-resources/13326/Mindfulness-in-Education-----PDF-version-for-those-who-cant-view-the-Powerpoint-versionhttp://www.microsoft.com/en-us/download/details.aspx?id=13http://www.microsoft.com/en-us/download/details.aspx?id=13http://teachers.guardian.co.uk/teacher-resources/13326/Mindfulness-in-Education-----PDF-version-for-those-who-cant-view-the-Powerpoint-version

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C!A"#$% A D#FF!!$" FU"U!.

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$"ll of your scholarship, all of your study

of %hakespeare and &ordsworth would

be vain if at the same time you did not

build your character and attain mastery

over your thoughts and your actions.'

- Mahatma Gandhi


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s &a'e t&e wonderful opportunity to (ake just such a dif

$&hat counts in life is not the mere fact that we have

It is what difference we have made to the lives of oth

that will determine the significance of the life w

lead.'

elson


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)&at you’ll learn a*out in t&is presenta

•+he eed for mind

•&hat is *indfulnesguided exercise)

•+he enefits of *inresearch results

• " -/st #entury +ran#urriculum that powerfully integrates *indfulness with other elements of social and emoti

•0 Important princip*indfulness

•1 +ips to support yo*indfulness

•!inks to ooks that*indfulness

•!inks to &ebbasesupport deepening of *indfulness


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In an overstimulated,fragmented world,

young people needeffective ways to bewith and integratetheir experiences.

"&e $eed for Mindfulness

*indfulness offers a

way to *e wit&

whatever arises.


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wareness

resence 2 being present in each moment right now

ttention to whatever is arising

)&at is Mindfulness,

Mindfulness: clear observation, awareness andknowing of what is arising and passing away in epresent moment.


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)&at are t&e *enefits of Mindfulness


"liveness

#larity

3eace

%upport

#alm

ocus

4oy

reedom

Insig

wisd

5appiness

#reativity

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)&at are t&e *enefits of Mindfulness

#lick on the text link on the rightto open an e-cerpt from a research summarypublished on the "merican 3sychological

Clicking will open a web page on the 100Hours website,after which you’ll need to click back into the presentation in order to continue to the next slide.

The American Psychological Assoc

http://mbapay.com/100hrs/teachers-resources/the-benefits-of-mindfulness-excerpt-from-research-by-the-american-psychological-association

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+he /665ours 3rogrammes integrate *indfulness into a trancurriculum for wise and compassionate living and leadershipfor young people around the world.

7ften, mindfulness is taught as aseparate 8tool9, which whilevaluable, is limited and loses the

important benefits and synergiesof a comprehensive integratedprogramme.

"&e .//0ours +ro1ra((es

+here is great value *indfulness with ot&e(otional 3ualities

practices into a comcurriculum for wise acompassionate livingleadership.

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•:mpathy

•;esponsibility

•<indness

•#ompassion

•5onesty = +ruthfulness

•%haring = >enerosity

+he /665ours9 approach creates powerful synergies by integrating *indfu

"&e .//0ours +ro1ra((es

A co(pre&ensi'e transfor(ational curriculu( for social2e(otional

• 3atience

• #oncentration = ocus

• #ommunication and 8lis

• ;elationships

• &ise discernment

• *any other socialemoskills and practices


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$+hank Aou' from *anako *othebe

(from The !!"ours’ development wor# in $outh Africa%

Benefits of an inte1rated approac& to Min

Bor too long living in the society swimming in a sea of nothingness. or too long living i

hopelessness. +hanks >od for bringing you to my life. 7ur training was not a Cuke. It wa

many changes you brought to my life. +hank you very much.

+hank you for instilling positiveness in my life. +hank you for making me enDoy the rare

you for letting me see that tomorrow will be better than today. +hank you for letting me s

oneEs nose and therefore further than today9s problems and thus to see into the promise

%outh "frica, the land of crime, drugs, prostitution and corruption, these are the @uickes

bucks. ut thank you that you taught me the integrity, responsibility, and the choice not t

those disastrous actions. +hank you for instilling a lion heart to venture into the opportun

country has to offer with a loving kindness attitude.

I wish you could peer into my heart and read how happy I am for meeting you. +hank y

you have taught me. $ ) 200*+201, 100Hours -oundation

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!'en pre2sc&ool c&ildren &a'e successfulearned and practiced (indfulness5

There is a wonderful eercise "gae$ for preschoolers! d

preschool teacher in Petalua! /alifornia. It goes soe

/.$#lose your eyes, take a few big deep breaths (demonstrates and leadF big breaths)Gand as each breath goes outG.relaaaax. $G>oodH'

-.$ow, imagine that you (and your mind) are a Bi1 +ond, with all kindsswimming around inside, and swimming by ‘"&ou1&t Fis&9, 80appy F

86leepy Fis&9, 8An1ry Fis&9, and other kinds of ish.' $G+hank you.'

F.$Aour Dob is to Dust *e the +ond, and watc& all of the different kinds ofand swim by. +here9s no need at all for you to do anything with any of t"&e +ond and watch the different kinds of fish swim around insideGansee what kind of fish each fish is'G$>reat.'

"fter a few minutes of watching the fish, the teacher then gently invites

open their eyes and come back $into the room'.

7ne teac&er’s story (1


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"fter completing the $ethepondandwatchallthefish' game, theinvited the students to share their experiences.

+he students enthusiastically shared their experiences of seeing manyof fish swimming around inside.+he teacher then asked on young boy what kind of f+he boy replied that he saw80appy Fis&9, and 86leepy Fis&9, and an 8A

+he teacher asked him if he was able to Dust watch all the fish and let +he boy replied that he was able to watch all of the fish, and that he most of the fish Dust swim byG. :xcept for 8An1ry Fis&9.

+he teacher asked him why he had difficulty letting the8An1ry Fis&9 swboy replied? 8)ell9 w&en we for1et t&at we’re "&e +ond4 and t&int&e ‘An1ry Fis&’4 t&en t&e ‘An1ry Fis&’ (akes us do and say t&ot&er people:.

7ne teac&er’s story (!


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Mindfulness of Breat&

#lick to experience a two minute guided mindfulness exercise focubreath.

&The breath is one of many possible ob'ects of mindfulness practice.

!-periencin1 Mindfulness ;a *e1inn


Cl pawene prco

https://soundcloud.com/the-100hours/a-two-minute-meditation

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= #(portant +rinciplesfor De'elopin1 Mindfulness

= i t t i i l f d l i Mi

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•*indfMental 6kill that can be developed and perfected

•*indf

+ower and 6tren1t& of 0eart and Mind

•*indf>uality of heart and mind that can be *rou1&t fort& and d

= i(portant principles for de'elopin1 Min



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&hatever we practice grows stron

"nd

&e are always practicing someth


"nger !ove >ossip >iving



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+here are three *ental 8*uscles9 we don9t usually hear a

*indful "wareness

#oncentration = Unification (vs. %catteredness) of *i

*ental :nergy, :ffort, = %tamina

!ike muscles in the body, these three 8mental muscles9 rtraining, practice and development 2 they become strongstronger the more we exercise and use themH




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•If we are

An1er , then An1er becomes strongerGin fact it can become a 0a*itG.and eventuallythat pathway, the 0a*it will harden into C&aracter . &e will then become known as an

•%ame witepression, &orry, "nxiety, etc.

•Fortunatalso true for practicing ratitud;esponsibility, Integrity, 5onesty, *indfulness, and all of the lovely @ualities of heart anpractice these beneficial states the stronger they becomeH

•&ith Mincan see what is arising in our consciousness and begin to practice and strengthen ourand mental muscles (strengths).

•+hese bestrengthened, can help free the heart and mind from painful mindstates that take overand cause us and others suffering.




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&ithout *indfulnessG we Dust act out whatever arises in our cons

like a computer running a programGlike a puppet on a stringG

&hen anger comes up in our mind, without mindful awareness (of Dust an emotion that is arising), then our mind is taken over by the

*inimally, we begin to feel angry and think angry thoughts. 7ften we beginemotion of anger that has arisen 2 we begin to speak angrily and act angr

%ame with %adnessG.earG.&orryG.epressionG.;estlessnessG or opainful emotions and feelings. &ithout *indfulness we act them out.

)it& stron1ly de'eloped Mindfulness, we begin to discover that we canemotions Dust as they areG.as Dust strong emotions that have arisen in ourand we have a c&oice as to whether or not they take over the mind, and awhether or not we will act them out.



)it& t Mi df l

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)it& Mindfulness?

)it&out Mindfulness?


+articipate5

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+articipate5

We need youHelp us create an eciting 21st century curriculu fortoday’s youth and toorrow’s leaders.

We’re creating a transforational curriculu foryoung people! fro priary up to university level! to#e availa#le on coputers! ta#lets and sart phones glo#a

!et in touch, learn more about mindfulness , and heepower young people to a&e a powerful dierence in tas individuals! and positively ipact their relationships! facounity! organi3ation and society. "lick here to lear


https://podio.com/webforms/4519436/354504http://100hrs.org/get-involved/http://100hrs.org/get-involved/https://podio.com/webforms/4519436/354504

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4Never fothat you are one of a &ind5

6nd neforget! no atter how overwheling life7s challenges andpro#les see to #e! that one person can a&e a dierenthe world.

In fact! always #ecause of one person that all the changes that athe world coe a#out.

So beone person.#

+ 8. 9uc&in"1:;ngineer! Inventor


Useful Links for Mindfulness #nfor(at

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• Thhttp??100hours.org

? + 'indfulness integrated Into an eciting! 2transforational curriculu for young people across the world.

• @ohttp??www.youtube.comKwatchvLr%UMftmmhmw + Cou Tu#e tal& on Doogle event

•E

http??dharaseed.org?teacher?;F? + tal&s and guided indfueditations

•Ehttp??www.dhaa.org? for foral 10+day 'indfulness 8etrInsight 'editation Eeveloping 'indfulness to a very high degr

Useful Links for Mindfulness #nfor(at


Useful *ooks on Mindfulness

http://100hours.org/http://100hours.org/http://www.youtube.com/watch?v=rSU8ftmmhmwhttp://www.youtube.com/watch?v=rSU8ftmmhmwhttp://dharmaseed.org/teacher/96/http://dharmaseed.org/teacher/96/http://www.dhamma.org/http://www.dhamma.org/http://www.dhamma.org/http://www.dhamma.org/http://dharmaseed.org/teacher/96/http://dharmaseed.org/teacher/96/http://www.youtube.com/watch?v=rSU8ftmmhmwhttp://www.youtube.com/watch?v=rSU8ftmmhmwhttp://www.youtube.com/watch?v=rSU8ftmmhmwhttp://100hours.org/http://100hours.org/

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•8eal 0aa # of guided mindfulness exercises) 2 %haron %alNberg http?KKwww.amaNon.co.ukK;eal53aperbackec-O-6/6KdpK661oenka http?KKwww.amaNon.co.ukK+he"rt!ivingTipassana*editationKdpKM/MMP0-/F6KrefLieLU+M=@idL/F1/-6-6MM=srLMF=keywordsLtheRartRofRliving

Useful *ooks on Mindfulness


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@ "ipsto support your practice

of Mindfulness


"i t t ti f Mi df l (1

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"ips to support your practice of Mindfulness (1


"i t t ti f Mi df l (!

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"ips to support your practice of Mindfulness (!


"ips to s pport o r practice of Mindf lness ("

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"ips to support your practice of Mindfulness ("


"ips to support your practice of Mindfulness (#

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) 100Hours -oundation 200*+201,

"ips to support your practice of Mindfulness (#

"ips to support your practice of Mindfulness ($

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"ips to support your practice of Mindfulness ($


"ips to support your practice of Mindfulness (%

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"ips to support your practice of Mindfulness (%

&hen present in the *ind, these 0 5indrances literally 8hinder9 the mind9s abilityattention, to be aware, to see and know clearly, and to be happyH


"ips to support your practice of Mindfulness (&

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Goo& 8ight Now’5ust Now’5 Where is the $Past%&&&&

If you look closely you9ll see that the past doesn9t exist 8Dust now9

Jo where! then! is the Past’K What happened to itK

Lhhh5ay#e it’s #ac& there’5 #ehind us’5 isn’t that where tsupposed to #eK 9ehind usK

'()turn around and look behind you.

What do you seeK

Cou see whatever is #ehind you right *owM Not thePast’

"ips to support your practice of Mindfulness (&


"ips to support your practice of Mindfulness ('

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If you look clearly, youll notice that the 3ast has actually completely disappearea8memory9that can be brought upG.in the present moment. ut the memory is

past. &hatever actually happened then has passed awayGleaving only the memind.

+he 8uture9 has not yet arisen. +he 8uture9, too, exists only as thoughts and p

ut how much time do we spend thinking about, worrying about, or living inuture

#an you do whatever is necessary to let go of the 83ast9 #an you do what is nwhatever happened in the 3astJ and to let go of whatever didn9t happen (that yohappen) in the 83ast9

If you can do this, then you can be fully presentGowGto your lifeGandyou will have the space to create an extraordinary future.

"ips to support your practice of Mindfulness ('


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Written instructions Mindfulness of +reat

$taste% of Mindfulness (1)

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Mindfulness of +reath

either on a cushion on the floor, or on a chair with your back not resagainst the back of the chair

your eyes

release two or three deep breaths, letting go of all of the tension and

your body as you exhale

awareness to the physical sensations associated with your inbreathbreath (either at the tip of your nose in the nostrils and on the uppeawareness on the sensations in your abdomen that occur with the ryour abdomen with each inbreath and with each outbreath

( )


$taste% of Mindfulness (2)

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can #e copletely focused! and fully aware! of each and every severy #eginning of the in+#reath to the very sensation of the in+#refocusing and #eing aware of each sensation fro the very #eginn#reath to the very last sensation of the out+#reath

attention and awareness #egin to wander! then notice and note wawareness has gone to gone to thin&ing a#out soethingK Donesensation! perhaps of soe discofort associated with sitting! goeory or iages fro the past! or to soe thoughts a#out the

the attention and awareness go! #e aware of that= notice and not#ring the awareness and attention #ac& to sensations associated either at the nostrils or in the a#doen

( )

Mindfulness of +reath


-hank you

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e wish you well with your Mindfulness practice and your life)

(isit our we#site at http??100hours.org to Ond out ore a#out the opportunitiesin! and colla#orate with us to create this glo#al transforational curriculu for


y

We invite you to get in touch, learn more about mindfuhelp inspire and epower young people to a&e a powerf

the world! epowering the to grow as individuals and potheir relationships! faily! counity! organi3ation and so

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