mindfulness training to strengthen outstanding practice mindfulness for staff and pupils sue bolton

Mindfulness training to strengthen outstanding

practice

mindfulness for staff and pupils

Sue Bolton

first – about you …..

• think about what you do not have enough of in your school or school life – what you would like more of

• jot it on the card – big enough so that I will be able to read it

in this workshop we will explore

•why mindfulness?

•mindfulness practice

•the .b mindfulness courses for staff and pupils

•7/11

•Breathe in for 7

•Breathe out for 11

mindfulness switches on the ‘being mode’ (parasympathetic nervous system)

• the body’s natural rest and repair system

the experience is one of:

taking a mental step back

seeing the bigger picture

looking from a different vantage point

calm and well-being

happiness taking root

how do we turn on this PSNS?

• experiencing

• awarenessing

• coming out of our heads and into our bodies

• sensing

mindfulness

• paying attention

• on purpose

• to body sensations, emotions, feelings, thoughts

• without judging them as ‘good’ or ‘bad’

• moment by moment

research outcomes…

• More well-being; Increased happiness• Less stress• lower blood pressure• improved cancer outcomes;helps psoriasis

• More white blood cells • Boosted immune system• reduced work absence

more research outcomes

• increased focus; induces ‘flow’ state

• improved memory; better concentration

• More empathy; More calm• reduced addiction

• greater confidence

• more optimism

• Better decisions Strategic thinking

Research with school staff

• 16 research studies:

• mostly 8 week courses

• 2 in teacher training

Impacts on stress and burnout

– Less days off work – Less feeling of being under pressure from too

much to do and too little time, – Improved ability to manage thoughts and

behaviour, – Increase in coping skills, motivation, planning

and problem solving, and taking more time to relax.

On metal health and wellbeing

– Less distress, negative emotion, depression and anxiety.

– Greater life satisfaction, self-confidence, self-efficacy, self-compassion and sense of personal growth.

– Compassion to others: empathy, tolerance, forgiveness, patience

– Less anger and hostility

On physical health

– lower blood pressure (when doing real life tests)

– declines in cortisol (a stress hormone) (when doing real life tests)

– improved sleep – fewer reported physical health problems

On executive function

• On real life tests - IMPROVED

• cognitive performance

• memory

• ability to pay attention and focus,

• decision-making

• response to challenges

On job performance

• better classroom management and organisation,

• greater ability to prioritise, to see the whole picture,

• more self-motivated and autonomous, • greater attunement to students’ needs• more supportive relationships with

students

Impacts on the young – in order of magnitude

• IMPROVED -

– Mental health - anxiety, depression, stress – Learning: focus, attention, flexibility, creativity – Wellbeing – Reactivity and behaviour – Social and emotional skills – self awareness,

emotional regulation, resilience, motivation, social skills, empathy

Body scan

• Not trying to get into any particular state.

• Not even trying to relax.

• Simply visiting each part of the body in turn and exploring what is already there.

• Relaxation comes when we stop wanting things to be a particular way – and just be with what is there.

Stop

Feel your feet

Feel your breathing

Be

Eight sessions of 90 minutes,

To help YOU develop a mindfulness practice

Different mindfulness practices, reflections and exercises

Home Practice of around 20 minutes per day

Course book

8-Session Training

SESSION ONE:Waking Up to the Autopilot

SESSION TWO:Bringing

Curiosity to our

Experience

SESSION THREE:Mindfulness in Daily Life

SESSION FOUR:Stepping Back

from Thoughts

and Worries

SESSION FIVE:Exploring Difficulty: Building

Resilience

SESSION SIX:Relating to

Ourselves and Others

SESSION SEVEN:Developing

Balance in our Lives

SESSION EIGHT:Mindfulness and the Rest of Your Life?

To get in touch…..

• Sue Bolton

• suebolton101@gmail.com

• 07443 564 394

• www.wellbeingusingmindfulness.co.uk