Lesson 5. Mindfulness of Thoughts
Guided Breathing Exercise | 5:25 | Blank White Board Breathing
Today in this breathing exercise we will imagine we are seeing our thoughts on a blank whiteboard. Then, as we watch them vanish from the board, we let them go.
Educators |
Doing this breathing exercise will help you pay attention to your breathing and the present moment, and help you pay less attention to distracting thoughts.
Reflection with students |
- Who noticed thoughts being written on the whiteboard?
- Were you able to erase them?
- Did the same thoughts come back?
- Was this exercise easy or challenging?
Mindful Life Lesson | 7:00 - 10:00 | Mindfulness of Thoughts
Did you know that when we are practising mindfulness we are training our mind and brains? Mindfulness is like going to the gym for our brains. The more we practise strengthening the muscle of attention that muscle will get stronger and stronger and we will get better at focusing on what we are doing now in the present moment.
Educators |
Today in our lesson we will be learning how to become more mindful and aware of our thoughts. As you know we all have a steady stream of thoughts and feelings that come and go all day.
In fact, we have on average 25,000 - 50,000 thoughts per day and 90% of our thoughts are repeated from yesterday which means our thoughts are mainly from the past.
Let's Begin |
Explain to your students one of the most important skills we learn in mindfulness is how to notice thoughts feelings and sensations in our body without getting caught up in them.
Some thoughts are about the PAST for example, what happened yesterday? “ I didn’t have a good day yesterday.” Some are about the FUTURE. “ I can’t wait for the weekend.” and, other thoughts are about what is happening at this moment. For example, “right now I am listening to my teacher and my belly is a little hungry.”
Question |
Put your hand up if you have noticed that you have lots of different thoughts that come and go throughout the day?
Let's do a quick check. Let's all take a deep breath into our belly. Now, what are you thinking about? Just notice.
Discuss |
As we practise being more mindful we can begin to notice when our thoughts are getting from the PAST or the FUTURE or from THIS MOMENT. By acknowledging them we can then use our breath to let them go and not get caught up in them.
This means we can focus better, concentrate and really pay attention to what we are doing, like writing, playing sports or listening to our teacher.
This takes practise, practise, practise. We all know if you want to be a good runner or swimmer we need to practise.
Mindful Life Exercise | 3:00 - 5:00 | Past, Present, Future Awareness
For this exercise split the class into two groups. One group will share thoughts, the second group will decide if each thought is from the PAST, PRESENT or FUTURE.
Let's Begin |
I would like to invite group A to share a thought that you may be having right now at this moment, as I am talking. Or, share a thought that you may have had earlier today, like when you were getting out of bed, or, on your way to school.
As students in group A share thoughts, a student in group B must decide if the thought is in the PAST, PRESENT or FUTURE and share by raising their hand.
Educators |
Remind students, no judging as students share. You may also wish to start off this exercise with some examples, for example.
"I found it hard to get out bed this morning." (PAST) "I love the weather today" (PRESENT)
Reflection with students |
- Reflect on how amazing our minds are, creating so many thoughts! This is very normal.
Mindful Life Practise |
Remind your students that the more they practise their mindfulness they will become more aware of their thoughts dwelling in the PAST or the FUTURE. Once we notice this we can take a gentle breath and practise coming back to the NOW MOMENT, or the PRESENT MOMENT.
It is in the PRESENT MOMENT that we can focus, concentrate and fully engage in what we are doing.
Practise |
- Start to notice over the next week when your mind is in the PAST or FUTURE and use your breath to bring your attention back into the PRESENT MOMENT.
- Remember practise this week’s meditation “Magic Pond “
Guided Meditation | 10:56 | "Magic Pond"
Let students know this is their special time to relax and calm their mind and body. Invite your students to sit or lay in a comfortable position and gently close their eyes. If thoughts come and go that's ok.
Note sensitive children |
When asking the students to close their eyes remember some students may not feel safe. Suggest that they can focus their gaze on the floor in front of them, but it is helpful not to get distracted by looking around.
Educators |
Play this meditation as many times as you like, but remember, just one meditation one week at a time.
Let's begin |
Imagine being at the edge of a beautiful pond, the sun is shining. Feel your body soaking up all the glowing rays of sunlight, feel the warmth flowing down tingling the top of your head and warming your spine. Allow yourself to breathe in this peace feel, your lungs opening and expanding. Slowly breathe out letting go of any worries or concerns.
Reflection with students |
- Could you see the water in the pond?
- What about the Dragonflies?
- Where were your thoughts, right there by the pond or did different thoughts pop in out of your head? If so, that’s ok.
- How do you feel, refreshed?
Journal | PDF Format | Mindfulness of Thoughts
Educators |
Slide to your students' journal to your desktop, select and print.
