The following activities are examples of formal and informal mindfulness practices that have been used within classroom and professional setting. These activities are presented more thoroughly in the Stress Reduction Workbook for Teens
Outside of the Box
Often times in life we are told what we should or should not do. We are given rules that we are expected to follow. Some rules are important, but others can make us feel boxed in. This activity will challenge you to think outside of the box.
“This class was amazing. I mean the subjects we talked about in this class made me feel as if a bus had hit me, allowing me to look at things in a totally different way. It allowed me to let go and think positive and let me be free and comfortable with my disability. I can only see myself succeeding from this point. I am a better thinker, a better friend, a better learner, and have allowed myself to care about the careless. I believe this class helped me to grow and that the different exercises I learned here will be with me for the rest of my life.”
The body scan incorporates progressive movement from the tips of toes to the top of the head. It is useful in bringing awareness to thought patterns and mind chatter. Observe any mind chatter or wandering thoughts. If you feel any pain or discomfort, notice if you can be with it or if you need to move or stop. It is normal to get distracted, but use your breath as an anchor to the here and now.
Try the body scan here: Body Scan [NOTE: Copy pgs. 57-59 of book]
“I think this program really helped with my stress reduction. I fall asleep much easier using the body scan. I find myself being more mindful and practicing informal practice. I think it was perfect.”
“I liked it overall. It was a valuable experience and gave me much insight on ways to live a happier life. I really like the body scan and the idea of not living in the past/future, being mindful”
Self-harm can occur in many forms, such as cutting and binge eating. Oftentimes, people self-harm as a way to externalize pain. The ice cube activity is a safer alternative to harmful or unhealthy activities.
Learn more about ice cubes here: Ice Cube [NOTE: Copy pg. 87 of book]
“I learned how to deal with my stress differently which in the end has helped me stop cutting. I know it was my choice to stop, but this class gave me ideas to do instead of cutting.”