Today I did my first lunchtime session on mindfulness with a group of teenagers at the school I teach at. I had 30 minutes so time was limited. I started with a test to measure perceived stress levels, which I found free to use on the internet at http://www.mindgarden.com. I wanted to get the students to do this test so that we can see if there have been any changes in their perceived levels of stress after the mindfulness sessions have finished.
I then gave the students a questionnaire to get them to think about what might be causing stress. This included a list of things that might be causing them stress such as parents, workload, examinations, friends, appearance etc. and they had to circle the things that were causing them stress.
To introduce the concept of mindfulness and its benefits, I did a PowerPoint presentation. The presentation included evidence from psychological studies to support mindfulness as I wanted to convince the students that it could work at reducing their anxiety and stress. I discussed how mindfulness helps us to focus our attention so that we can control our thoughts and emotions. Many of them said they had problems with reacting too much to what other people say and that the reason they had chosen to come to the mindfulness sessions was to deal with their anger better. I said that mindfulness should help them be less reactive to situations.
After the presentation, I decided to do a sitting meditation with the students. I followed the following script:
Sitting meditation: Students were asked to find a comfortable position to sit in, which encouraged alertness and relaxation. I told them that their backs should be straight but not rigid. I then asked them to close their eyes and read the following script:
‘When you take your position take a moment to settle into your body and become centered before you bring your attention to the sensations and movement of breath through your body. The mind may wander frequently during mindfulness meditation and you can gently redirect your attention back to your breathing. Focus on your breath for two minutes before moving on. Shift your attention to your bodily sensations. Take note of the contact your body has with the chair or floor and the sensations associated with this. Notice the sensations in your body without judgment, just accept them and reflect on them with curiosity and interest, even if it is unpleasant. Bring awareness to any urges you may have to relieve discomfort, such as moving your body or scratching an itch. Do not act on these urges right away, instead just observe the discomfort with acceptance. If you decide to move then do it mindfully, by observing the intention to move and the change in sensation as a result of moving. You may bring awareness to your environment and listen mindfully to the sounds around you. Notice the volume, tone and duration of the sounds without analyzing or judging them. Observe the periods of silence between the sounds also and then redirect your focus to your breathing.
It is okay if thoughts come into your awareness as this is normal activity for the mind. Observe the thought content briefly without becoming absorbed and then gently return to the breath. You may do this many times over, but what is important is that you observe and accept the thoughts and then return your attention to your breath.
Similarly, with emotions that come to the forefront, just observe the type of emotion you are experiencing (such as sadness, anger, boredom) and then redirect your focus to your breathing.
I then asked the students to continue bringing their attention back to their breath for two more minutes.
At the end of the session I encouraged the students to find a quiet spot where they wouldn’t be disturbed and do a 1 minute sitting meditation every day. I suggested they use a stop watch to time the minute. I reinforced the idea of bringing their attention back to their breath and said that with practice they would get better at it.
The students seemed very positive about the session at the end.