Sample Modules - Mind Body Awareness Project

Select Mindfulness
Curriculum Modules
for Adolescents
Table of Contents
1
Basic Structure for Group Mindfulness Interventions for At-Risk Youth
5
Sample “Introduction to Mindfulness” Module
12
Sample “Mindfulness of the Body” Module
19
Sample “Mindfulness of the Emotions/Emotional Intelligence” Module
24
Sample “Mindful Listening” Module
30
Sample “Transforming Negative Core Beliefs” Module
© Copyright 2011, The Mind Body Awareness Project. All rights reserved.
Basic Structure for Group Mindfulness
Interventions for At-Risk Youth
Pre-Requisites & Set-up
Pay attention to creating a good container. If you’re working in an institutional environment such as a
juvenile call or a foster care facility, your first challenge is often going to be securing room-space that is
quiet. While we encourage flexibility, our experience suggests that it’s wise to push for the following:
UÊ /Ê …iÊV>ÃÃÊë>ViÊŜՏ`ʘœÌÊLiʈ˜Ê̅iʺ«ÕLˆV»Ê«>ÀÌʜvÊ̅iÊv>VˆˆÌÞÊޜÕÊ>Àiʈ˜Ê܅iÀiÊÃÌ>vv]ÊÌi>V…iÀÃ]ʜÀÊ
visitors can walk through. Ideally you should push for a dedicated classroom space with some natural light.
UÊ Ê >ÃÃiÃÊŜՏ`ÊÌ>ŽiÊ«>ViÊ܈̅œÕÌÊ«ÀœL>̈œ˜ÊœvwViÀÃʜÀÊ>}i˜VÞÊÃÌ>vvʈ˜Ê̅iÊÀœœ“°Ê9œÕ̅ʓ>ÞÊV…œœÃiÊ
to collectively invite staff to participate as the program progresses, but initially it should be clarified
that this space is completely separate from everything else happening in the agency/school/institution.
UÊ Ê iÎÃ]ÊV…>ˆÀÃʜÀÊVÕňœ˜ÃÊŜՏ`ÊLiÊ>ÀÀ>˜}i`ʈ˜Ê>ÊVˆÀVi°Ê/…iÊVˆÀViÊŜՏ`ÊLiÊ̈}…ÌÊ܈̅œÕÌÊLiˆ˜}Ê
cramped; there should be no empty chairs or desks.
UÊ Ê >ŽiÊ>˜Ê>}Àii“i˜ÌÊ܈̅Ê̅iÊv>VˆˆÌÞÊ̅>ÌÊÃÌ>vvÊ܈Ê˜œÌʈ˜ÌiÀÀÕ«ÌÊ̅iÊV>ÃÃʜ˜Viʈ̽ÃÊLi}՘°Ê˜ÊޜÕ̅É
family or probation facilities, this can take some doing, as the class may occur during a time that
youth are regularly administered medication or are called in for some other mandated activity.
Hosting
Facilitators have the responsibility to ‘host the party.’ It is your
class, your party, your jam, and you are welcoming youth to
ˆÌ°Ê9œÕÊ>Àiʓ>Žˆ˜}Ê>ÊVi>ÀÊ`ˆÃ̈˜V̈œ˜ÊLiÌÜii˜Ê̅iÊë>ViʜvÊ̅iÊ
class, and the ‘ordinary’ space of the school/agency/juvie
unit. Shake everybody’s hand when they come in, make eye
contact with them, say ‘what’s up?’. Acknowledge each
of them.
Norms & Agreements
When you’re first initiating mindfulness and council practice
with the youth, it’s critical to have the group agree to norms
and agreements up front.
Discussion Points for Agreements:
UÊ ,iëiVÌÊޜÕÀÃivÊ>˜`ʜ̅iÀʓi“LiÀÃʜvÊ̅iÊ}ÀœÕ«
UÊ "˜iÊ«iÀܘÊÌ>Žˆ˜}Ê>ÌÊ>Ê̈“i
UÊ
œÊň̇Ì>Žˆ˜}ÉÓ>ň˜}ʜ˜ÊvœŽÃÉVÀœÃÃÊÌ>Žˆ˜}
UÊ 7…>Ìʅ>««i˜Ãʈ˜Ê̅iÊÀœœ“ÃÊÃÌ>ÞÃʈ˜Ê̅iÊÀœœ“
Script
“Allright y’all… before we jump into the content of what we’re gonna be doing together, I want to
take a step back and talk about the kind of space we’re making for ourselves here in this circle—in
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
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this room. Most classes we take in our lives are about us learning an external skill. This class is an
exception to that. What we’re doing here is looking is taking ourselves—what we think, feel and
do—as the main subject. Not in some wack after-school special kind of way—but just in a straightup human way. This class is basically a response to the fact that most of us—me included—spend a
lot of our lives stressed out, playing games, and fronting.
This space is an invitation to put down all the shit going through your head and get real with yourselves and each other. It’s a ritual that will allow you to see how you’re living more clearly and to
shift shit that previously may have been hard or impossible to shift.
To really have that work—to have everyone really show up and for this not turn into just another
lame-ass activity on your list—we gotta throw down some rules for what this container is gonna be.
The central agreement around which all others revolve is respect. Respect yourself and respect others
in the group. There’s going to be times during these sessions when somebody is sharing their story,
or something deep, and when they’re talking, let’s just let them talk and not interrupt them. We
spend so much of our lives competing and positioning ourselves in a group; these sessions are really
an experiment in taking a break from that shit. For just a short chunk of time, we’re going to experience the relief of talking and listening without an agenda. If we all agree to this and abide by it,
then when we’re all talking everyone else will respect us. Is that cool?”
Scan the circle, make eye contact…
“Let’s also not agree to smash people or talk shit about people in the group. Some of you may have
all sorts of shit you are playing out outside of class. For this to work, you must experiment with putting all of that down to the best of your ability. I know you’re human—some days you’re gonna slip
and that’s built into the plan. The key thing is, if some beef get’s started, can you stay open to chilling out and resolving it? Can you let me and the other folks in the group bring you back to neutral??
What I’m asking for now is your commitment to that intention. I am never going to disrespect you,
but part of being here means being open to being asked to take a breath and re-focus when shit has
gotten off track. Cool?”
“The final agreement is confidentiality. Say it out loud with me—“what happens in this room stays
in this room.” As we move forward in this work, people are going to be sharing deep, which will
in-turn encourage others to throw down. For this to work the way it’s supposed to work, we can’t be
sitting around wondering whether my PO, parents or crew is going to hear about the shit I’m saying.
We need to know that the confidentiality agreement is rock solid. So I ask everyone in the room to
take that on now.”
“Some of you may be processing this as just another list of limitations, of things you have to remember to do and not do. But the reality is that we’re building a space where we can really get down
with each other—we are definitely not “restricting” ourselves. The initial agreements set the stage for
a kind of freedom that is rare in the culture we live in. We get to take off our armor and put down
our defenses here, and the best part is that I won’t have to argue you with you about how valuable
that is—just keep showing up a few more times and you will get a taste for it. To get real with the
causes of suffering, and to learn some practices that address those causes, is a natural human appetite.”
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Names
Always start out with introductions, getting everyone’s name in the room. This can be just the name, or
the name and a quick check-in about how they’re doing in the present moment.
,i“i“LiÀˆ˜}Ê«iœ«i½Ãʘ>“iÃʈÃÊvœÕ˜`>̈œ˜>Ê̜Ê>VŽ˜œÜi`}ˆ˜}Ê̅i“°ÊvÊޜÕʅ>ÛiÊ̜]Ê}À>LÊ>Ê«ˆiViʜvÊ
paper, make a diagram of the circle, and fill in names during check-in so you have something to refer
back to later.
Deliver Class Content
Five sample focus topics are covered in this manual. The sessions are designed to cover the basics of
mindfulness with at-risk youth.
Signature Meditation
Most of the sessions/modules included here have distinct meditations related to the skills being taught
ˆ˜Ê>Ê}ˆÛi˜Ê“œ`Տi°Ê½ÃʺÈ}˜>ÌÕÀiʓi`ˆÌ>̈œ˜»ÊˆÃʜÕÀʓœÃÌÊL>ÈVʓˆ˜`vՏ˜iÃÃÊiÝiÀVˆÃi°ÊÌÊ}i̽ÃÊÕÃi`Ê̜Ê
begin classes, to transition between topics within a class, and to close things out. Wherever it’s placed,
the main point is that it shows up in almost every session we teach.
Let’s begin by noticing the posture in the body. Sit with the dignity of a king/queen—sitting up but
relaxed. Feet solid on the ground, that’s our foundation. Let’s take a few deep breaths to land in
the body. (instructor takes two deep breaths) Let’s check out how the body feels right now. What’s
happening right now. We’re gonna move through the body and I want you to breathe into it and let
any tension go. Let’s start at the base with our feet, noticing the feeling in the feet, and the contact
with the floor, and slowly, like it’s an x-ray, move our attention up the legs. Starting at the ankles, the
lower legs, knees, upper legs. Feel the pressure of the body against the chair. Up into the stomach.
Softening any obvious places of tension. Up through the back. Into the shoulders, relaxing. The
chest. Down the arms and into the hands, let your arms hang from your shoulders with gravity. And
finally the jaw and all the muscles in the face. The eyebrows. Keep relaxing any tension you come
to. Now notice the whole body. This is how the body feels right now. Whether the body is relaxed
or not, there’s no wrong way to feel right now. Now, just allow your breath to find its natural rhythm.
Let the breath breathe you. Notice where you feel the breath the most. Where you feel it coming in
and out, or the rising and falling of the belly and post your attention there.
( 2:30 min.)
1. You can’t do it wrong
Ê
9œÕÊV>˜½ÌÊ`œÊˆÌÊÜÀœ˜}°Ê7…>ÌiÛiÀ½Ãʅ>««i˜ˆ˜}ʈÃʜŽ°
2. To discern our awareness from what’s moving through it
Whether it’s thoughts, physical sensations, feelings, memories, sounds…everything that’s happening
right now you can be aware of. Whatever’s flowing through awareness, don’t chase it or push it
away. If you get caught out, keep bringing your attention back to the breath.
3. It can feel any which way.
Ê
Ê ÕÀÊ>Ü>Ài˜iÃÃʈÃʏˆŽiÊ̅iÊÎްÊ/…iÊÜi>̅iÀʈÃÊ>Ü>ÞÃÊV…>˜}ˆ˜}°ÊÕÃÌʏˆŽiÊ̅iÊÜi>̅iÀ]ÊÜiÊ`œ˜½Ìʅ>ÛiÊ
"
Vœ˜ÌÀœÊœÛiÀÊ܅>ÌÊ̅œÕ}…ÌÊVœ“iÃʘiÝÌ°Ê"ÕÀÊ`À>“>Ã]ʜÕÀÊ̅œÕ}…ÌÃ]Ê>ÀiʏˆŽiÊÃ̜À“ÊVœÕ`Ã]ʍÕÃÌÊ«>ÃȘ}Ê
through. But even during a storm, the sky is still there.
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
3
4. Responding versus reacting. Freedom.
I want you to see if there’s thoughts you like and thoughts you don’t like. For the next minute, notice what you do with them. (give them a minute). If you check out your own mind you may realize
that we chase after the things we like, and we push away the things we don’t like. This is what we
always do. So for the next few minutes we’re gonna try something different. Anytime during this
meditation that you start to chase something or push something away—whether it’s anger, stress or
boredom, once you notice, take a breath, and stop struggling with that drama, See if you can let
it be exactly the way it is for a second. See what happens when we stop fighting…for that moment
that drama doesn’t have power over you.
Experiencing the now. This moment as it is.
Whether it’s comfortable or not, can we have the courage to just let it be? Without struggling and
making it worse, can we give ourselves the freedom to let go into whatever’s happening right now.
Feel the relief of not having to control things to be a certain way. Let’s just rest and recharge. We
don’t have to waste our energy in the struggle.
Ê
Ê œÊÃÌÀÕ}}i°Ê˜Ê̅ˆÃʓœ“i˜Ì]ʘœÊÀˆ}…ÌÊÜ>ÞÊ̜ÊLi]ʘœÊÜÀœ˜}ÊÜ>ÞÊ̜ÊLi°ÊÕÃÌÊ̅ˆÃÊLÀi>̅°Ê/…ˆÃÊLœ`Þ°Ê
This moment.
5. The courage to take off the armor. Daring enough to care. Feel me.
6. Giving forgiveness because that’s what I want for myself.
7. How are you feeling right now? Is it complicated in your heart? Can we make room for that…to feel
what is uncomfortable…And remember that everything you’ve ever done was about reaching for
happiness.
8. Energy. What are you doing with yours?
9. Who are you going to be in the world?
What was that like for you? What are you feeling right now?
Closing Dedication
We always close with a dedication: Instructor explains that
during this time, we haven’t created any static, or generated
anything negative. We’ve been doing positive work. So let’s
dedicate that up, so that more and more positivity can come
L>VŽÊ̜ÊÕðʘÃÌÀÕV̜ÀÊÃ>ÞÃ]ʺÀi«i>ÌÊ>vÌiÀʓi\ʘÞÊ«œÃˆÌˆÛˆÌÞÊ
generated…We dedicate to everyone…for the sake of freedom…May all beings be free…May all beings be happy…
>ÞÊ>ÊLiˆ˜}ÃÊLiʅ>««ÞÊ>˜`ÊvÀii°»Ê"˜ViÊޜÕ̅ʎ˜œÜÊ̅ˆÃ]Ê
one of them can lead it.
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Sample “Introduction to Mindfulness” Module
Below are some pivot points, exercises and scripting for introducing mindfulness practice to the youth you are working with. The first part of the module provides pivots and
a sample script for getting across the foundational ideas of mindfulness; after that, a
˜Õ“LiÀʜvÊ`ˆvviÀi˜Ìʓˆ˜`vՏ˜iÃÃÊ}>“iÃÊ>˜`ÊiÝiÀVˆÃiÃÊ>ÀiÊ}ˆÛi˜°Ê9œÕÊŜՏ`ÊviiÊvÀiiÊ̜Ê
º“ˆÝÊ>˜`ʓ>ÌV…»Ê̅iÃiʈ˜Ê̅iÊÃ>“iÊÃiÃȜ˜ÊœÀʜÛiÀʓՏ̈«iÊÃiÃȜ˜Ã°ÊœÀÊ̅œÃiʜvÊޜÕÊ
integrating short periods of mindfulness into other classes or activities, individual exerVˆÃiÃʓ>ÞÊLiÊÕÃi`ʈ˜Ê>ʺÃÌ>˜`Ê>œ˜i»Êv>ňœ˜Ê̜ʈ˜iVÌÊܓiÊVi˜ÌiÀˆ˜}Ê>˜`Ê«ÀiÃi˜ViÊ
into the group.
Objective of the Activities in this Section
To gain an introductory understanding of mindfulness, have a direct personal experience with it
and get a taste of why it’s important.
Session Contents
UÊ ˜ÌÀœÃ
UÊ >“i\Ê-̈Ê
…ˆˆ˜½
UÊ ˆÃVÕÃȜ˜\Ê7…>ÌÊ`ˆ`ÊޜÕÊ`œÊ̜ÊÃÌ>ÞÊÃ̈¶
UÊ ˆÃVÕÃȜ˜\Ê7…>ÌʈÃʓˆ˜`vՏ˜iÃö
UÊ i`ˆÌ>̈œ˜\ʈ˜`vՏ˜iÃÃʜvÊ̅iÊLÀi>̅
UÊ *ÀœViÃÃ\Ê7…>ÌÊÜ>ÃÊޜÕÀÊiÝ«iÀˆi˜ViÊ܈̅Ê̅iʓi`ˆÌ>̈œ˜¶
UÊ œ“iܜÀŽ\Ê,ˆ˜}̜˜iÊ,i“ˆ˜`iÀ
UÊ œÃˆ˜}Ê«À>V̈ViÉi`ˆV>̈˜}ÊiÀˆÌ
Intro Script
We always start out in here by saying ‘What’s up’ to everyone, to honor each person in the room and
get their voice up in here. So let’s go around the room and each person will say their name, and we’ll
all say What’s upÊ̜Ê̅>ÌÊ«iÀܘ°ÊœÊ>ÀœÕ˜`ÊÀœœ“°Êº½“ÊÚÚÚÚÚ°»Êº7…>̽ÃÊÕ«ÊÚÚÚÚ°»
Game: Still Chillin’
>ÛiÊiÛiÀޜ˜iÊÈÌʈ˜Ê>ÊVˆÀViÊ>˜`ÊiÝ«>ˆ˜Ê̜Ê̅iÊ}ÀœÕ«Ê̅>ÌÊޜÕÊ>Ê>ÀiÊ>LœÕÌÊ̜ʫ>ÞÊ>Ê}>“iÊ̅>ÌÊ
ˆ˜ÛœÛiÃÊ>˜Ê>ëiVÌʜvʓˆ˜`vՏ˜iÃðÊ/…iÊÀՏiÃÊ>ÀiÊ̅>ÌÊi>V…ÊޜÕ̅ʅ>ÛiÊ̜ʅœ`Ê̅iˆÀÊi˜ÌˆÀiÊLœ`ÞÊÃ̈°Ê œÊ
movement at all. If any of the youth move anything besides blinking or breathing, you call them out.
Also, don’t let them put their head down; they need to be sitting up. This is a competition to see who can
sit still the longest.
Discussion Points for Still Chillin’
UÊ -̈ÊV…ˆˆ˜½ÊˆÃÊ>˜Ê>V̈ۈÌÞʈ˜Ê܅ˆV…ÊޜÕ̅Ê܈ÊÃiiÊ܅œÊV>˜ÊÈÌÊÃ̈Ê̅iʏœ˜}iÃÌ
UÊ /…iÞÊV>˜ÊLÀi>̅Ê>˜`ÊLˆ˜Ž]ÊLÕÌʘœÊœÌ…iÀʓœÛi“i˜Ì
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
5
UÊ vÊ̅iÞʓœÛi]ÊޜÕÊV>Ê̅i“ÊœÕÌ°Ê>ÃÌÊ«iÀܘÊÈÌ̈˜}ÊÃ̈Ê܈˜Ã
UÊ *>ÞʓՏ̈«iÊÀœÕ˜`Ã
Script
“I want to tell you all about a game we’re about to try out. It’s called Still Chillin’ and it’s a competition to see which one of you can sit still the longest. The rules are that you have to sit completely still
and if you move, I’m gonna call you out and you’ll be out until the next round. You’re aloud to move
your chest and stomach when you breath, and you’re aloud to blink. But any other move and I’ll call
you out. Also, you have to sit up straight, no putting your head down. Everyone got it?”
After you play the first round, play one more to make sure all the youth get the hang of it. In between the
second and third round, prep the youth to focus on their breath in the present moment and see if it helps
them sit still longer.
"ÕÀÊiÝ«iÀˆi˜Viʅ>ÃÊLii˜Ê̅>ÌÊ̜Ü>À`ÃÊ̅iÊi˜`]Ê܅i˜Ê̅iÀiÊ>ÀiʍÕÃÌʜ˜iʜÀÊÌܜÊ}ÕÞÃʏivÌ]ÊiÛiÀޜ˜iÊÃÌ>ÀÌÃÊ
ÌÀވ˜}Ê̜Ê`ˆÃÌÀ>VÌÊ̅i“°Ê/…ˆÃʈÃÊ>Ê}Ài>ÌÊ̈“iÊ̜ÊÌ>ŽÊ܈̅Ê̅i“Ê>LœÕÌʈV…>iÊœÀ`>˜]ÊLiˆ˜}ʈ˜Ê̅iÊ✘i]Ê
everyone trying to distract him.
ter the second or third round, most of the time most of the class is pretty still. This can then be a good
Ü>ÞÊ̜ÊÃiÌÊ>Ê"1 /" ÊvœÀÊ>˜ÞÊÃÕLÃiµÕi˜Ìʓi`ˆÌ>̈œ˜Ã°
Discussion: Still Chillin’ Experience
vÌiÀÊޜսÛiÊ«>Þi`Ê>ÊviÜÊÀœÕ˜`ÃʜvÊÃ̈ÊV…ˆˆ˜½Ê«ÀœViÃÃÊ̅iÊiÝ«iÀˆi˜ViÊ܈̅Ê̅iÊޜÕ̅°ÊiÀiÊ>ÀiÊ>ÊviÜÊ
guiding questions for the group:
UÊ œÜÊ`ˆ`ÊޜÕÊÃÌ>ÞÊÃ̈¶
UÊ ˆ`ÊޜÕÊ̅ˆ˜ŽÊœvÊܓi̅ˆ˜}ʈ˜Ê«>À̈VՏ>À¶
UÊ ˆ`ÊޜÕÀÊ̅œÕ}…ÌÃÊϜÜÊ`œÜ˜ÊœÀÊÃ̜«¶Ê
UÊ ˆ`Ê̅iÊLÀi>̅ˆ˜}ÊÌiV…˜ˆµÕiʅi«¶
After you’ve processed the experience for a few minutes, discuss how letting the body be still and not
fidgeting is one aspect of mindfulness and that it takes time to practice and get good at it.
Discussion: What is Mindfulness?
After the experience of trying to stay still, next clearly define what mindfulness is with the youth. It is important to make sure that this comes across simple and easy to understand. It’s not about your own deep
understanding of mindfulness, but rather delivering the concept in such a way that the youth can really
understand it.
Discussion Points for Mindfulness Definition:
Mindfulness is…
UÊ *ÀiÃi˜Ìʓœ“i˜ÌÊ>Ü>Ài˜iÃÃ
UÊ ˜Ê>VVi«Ìˆ˜}Ê>Ì̈ÌÕ`i
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
It can be cultivated by…
UÊ œÀ“>Ê“i`ˆÌ>̈œ˜
UÊ "ÀÊ>˜ÞÊ̈“iÊޜÕÊLÀˆ˜}Ê̅iÊ>LœÛiʵÕ>ˆÌˆiÃÊ̜ÊޜÕÀÊiÝ«iÀˆi˜Vi
Script
What do Michael Jordan, Anderson Silva, Nelson Mandela, Cesar Chavez, and Mos Def have in
common? In addition to whatever skills they’ve cultivated to be at the top of their game, they also
regularly engage in a form of mental training called mindfulness meditation.
For a lot us in this culture, meditation brings up some sense that we’re about to some otherly worldly
shit, like we’re going off to some remote mountain cave to escape into some disembodied state.
The reality of mindfulness—as it’s practiced by all those folks I just mentioned—is actually 180
degrees from that. The basic problem mindfulness is setting out to solve is that—while all of life is
happening in the present moment, most of our attention and awareness is sucked up by thinking
about the past and future.
How much of our lives do we spend walking around worried about shit? Planning what we’re going
to do an hour, who we’re going to call, who we’re going to avoid? Worrying about what we said
on the block/at the party last night, how they took it, what they think of us because of it? We’ve
gotten to a point now as people a culture where the simplest things have the power to literally crush
us with stress—folks are committing suicide because of some junk someone wrote about them on
facebook.
So in a real way, some balance has been lost, right? A lot of us can feel that, even if we can’t quite
put words to it. But science validates it—they’re now saying that more than three-quarters of the shit
running through our heads is just repetition, meaning our heads are working like some kinda jackhammer, meaning we’re not really using the mind—the mind is using us.
And we all know the consequences of that—you don’t gotta go very far in your experience to find it.
A stressful situation creates a thought, and rather than having a practice to deal with that thought or
emotion, it begins to gather momentum and take over our shit.
Again, look at your own life—how many times have you obsessed over something someone told
you—especially someone you wanted props from? One thought, one glance that goes wrong, and
you’re off on some two-day obsessive odyssey or lighting up a spliff just to calm that shit down cause
you can’t do it on your own.
As this goes cycle on, we begin to actually feel it in the body—we feel that stress response—it effects
our breathing, our perceptions, our whole nervous system. In extreme cases, just the idea that some
kid or some other crew doesn’t like you or something you did can literally keep you awake at night.
One of the hardest things about working with these situations is how normal they are considered.
Part of that is because low-grade stress and anxiety are mirrored just about everywhere in this culture these days—particularly in the adults that are trying to tell you the dozens of ways you need to
change your behavior.
The basic position of a mindfulness practitioner is that contemporary human culture has gotten itself
into this position by loosing touch with our fundamental, present moment experience.
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
7
We have forgotten how to experience life in a simple, straightforward way—how to simply let
thoughts, emotions and experiences come and go, and how to be with the actual reality of things as
they are—¬in other words, not to always be with our ideas of how things are, or how they should
be, or the millions of ways we’d like to change them—but with this naked-ass, barebones reality of
our experience before we try to mess with it in any way.
Have you ever heard of someone or have you ever experienced being in the “zone” while playing
sports? What does being in the zone allow the athlete to do? It allows us to be in the flow, like when
rappers are freestyling. It’s that perfect balance between alertness and relaxation, and contrary to
what some people say, it is not some god-given accident—it can be cultivated.
We were talking about Michael Jordan before, being in the zone is being 100% aware of what is
happening right now. Who else do ya’ll think is in that zone? What happens when you’re not in the
zone? How vulnerable are you when you’re not on point? That’s when you’re being played. When
you’re not paying attention anything could happen… we can easily be punked into a reaction or
controlled by our thoughts or the thoughts of others. If we don’t see our thoughts, we are easily
controlled by them. But when you’re really on, you’re less likely to be caught slipping. You can flex
with stress. Which is stronger in a wind-storm? Bamboo or a thick-ass tree? Bamboo, because it’s got
space inside. The space makes it flex. It can flex with stress.
We’re going to give you a series of tools, some having to do with working with your breath and
physical body, some having to do with working with thoughts and the emotions. Some will be drawn
from martial arts, others from different contemplative traditions. Some will be done alone with your
eyes closed, some will be done with other people and lots of talking.
What they are all designed to do is give you a different experience of yourself—to give you a taste
of a more fundamental quality of awareness in yourself that, if cultivated, you can always take
refuge in.
Meditation: Mindfulness of the Breath
After you’ve defined mindfulness with the group, bring them through a 5-7 minute mindfulness of the
breath meditation so they can experience it for themselves.
Discussion Points for Mindfulness Meditation:
UÊ -ˆÌʈ˜Ê>ÊVœ“vœÀÌ>LiÊ«œÃˆÌˆœ˜
UÊ œÃiÊޜÕÀÊiÞiÃÊ­œ˜ÞʈvÊVœ“vœÀÌ>Li®
UÊ œVÕÃʜ˜Ê̅iÊLÀi>̅]ÊLÕÌʈ̽ÃʜŽ>ÞʈvÊޜÕÀʓˆ˜`ÊÜ>˜`iÀÃ]ʍÕÃÌÊ}i˜ÌÞÊLÀˆ˜}ʈÌÊL>VŽÊ̜Ê̅iÊLÀi>̅
,i“i“LiÀÊ̜ʈ˜ÛˆÌi]ÊÀ>̅iÀÊ̅>˜Ê`ˆÀiVÌ]Ê̅iÊޜÕ̅ʈ˜ÌœÊiÛiÀÞÊ>ëiVÌʜvÊ̅iʓi`ˆÌ>̈œ˜pvÀœ“Ê̅iʈ˜ÛˆÌ>tion to practice meditation, to sitting comfortably, to closing their eyes. Simply by making your tone less
directive will make your mindfulness facilitation less threatening.
Script
“I invite you to sit in a comfortable position. It’s good to sit up as straight as possible because it
makes it easier to breath more deeply and freely, but definitely don’t strain yourself. Just sit as upright and comfortably as you can … I also encourage you to close your eyes. This will help you be
less distracted while we meditate. However, if you don’t feel comfortable closing your eyes, that’s
okay. Keep them open and focus on one spot on the floor a few feet in front of you.”
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
IMPORTANT:Ê iÛiÀÊ`ˆÀiVÌÊ̅iÊޜÕ̅Ê̜Ê
close their eyes if they’re not comfortable.
i«i˜`ˆ˜}ʜ˜ÊޜÕÀÊÀ>««œÀÌÊ>˜`Ê̅iˆÀÊÀi>tionship with trust, you may need to have
them meditate with their eyes open. This is
w˜i°Ê
œÃi`ÊiÞiÃÊ>ÀiÊ "/Ê>ÊVœ˜`ˆÌˆœ˜Ê̅>ÌÊ
is necessary to develop mindfulness.
iÝÌ]ÊLi}ˆ˜Ê̜ʈ˜ÃÌÀÕVÌÊ̅iÊޜÕ̅ʈ˜Ê̅iÊ
meditation. Instruct them to become aware
of their breath; as they breathe in, and
as they breathe out. There are just a few
things to reiterate during the meditation
besides what has already taken place:
1) if the mind wanders, gently bring it back to the breath, 2) it is okay that the mind wanders, 3) there’s
no need to get frustrated if the mind is not doing what you want it to, the practice is to just be present to
what ever is in your present moment experience.
Script
“I encourage you to begin by becoming aware of your breath … become aware of your breath as
you inhale … and as you exhale. [LONGER PAUSE] Notice in your body the place where you feel
your breath the most; it could be your nostrils … it could be your stomach or chest … or even your
mouth if that’s where you’re breathing from.”
“Breathing in … and breathing out … if you notice that your mind wanders off the breath, maybe
thinking about the future, or the past … that’s okay, gently bring your awareness back to the present
moment by becoming aware of your breathing … Notice that you don’t have to “do” your breathing. You are actually “being” breathed. As you give your attention gently to the breath, it will relax
and lengthen on it’s own.”
“If you notice that you’re daydreaming, spacing out, or getting all caught up in some stream of
thought or emotion—cool. Don’t become frustrated and don’t think you’re doing anything wrong.
The only reason you even know you were daydreaming is because you experienced a moment of
present moment awareness—a moment of witnessing thoughts and feelings from a deeper place.
So don’t worry about stopping thoughts… just be present to whatever your mind goes to, and then
gently bring your awareness back to your breath…”
“In addition to your breath, you can also use the feeling of your body contacting the ground, your
hands on your lap, the wind on your face…. anything that you can feel on the level of sensation in
the present moment can help root you there.”
“In the beginning of practice, one of the first things we notice is how many thoughts we have; we
also notice how obsessive and repetitive our minds can be. The mind has it’s own momentum—kind
of like a car rolling in neutral after you kill the engine. It’s gonna keep rolling for a while even if
you’re not giving it any juice. It’s the same with the thinking mind. By becoming grounded in the
present moment, grounded in your breathing, you have initiated the process of slowing down your
stressful thoughts. The trick is to trust that the process is working even if the thoughts keep coming for a
while. Don’t worry about the thoughts! Just keep coming back to the present, to sensation, to the breath.”
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
9
,i«i>ÌÊܓiʜÀÊ>ÊœvÊ̅iÃiÊÃÌi«ÃÊ܈̅ʓœ`iÀ>ÌiÊ«>ÕÃiÃʈ˜ÊLiÌÜii˜°Ê9œÕÊ`œ˜½ÌÊÜ>˜ÌÊ̜Ê>Ü>ÞÃÊLiÊÌ>Žˆ˜}ÆÊ
you want to let the youth begin to see what it’s like to get acquainted with their subjective experience. At
it’s best, the guided aspect of the meditation should balance allowing the youth to their own experience
with intermittent encouragement to reorient to the present moment and the breath without self-judgment
or evaluation.
Discussion: The Meditation Experience
After you’ve facilitated a 5-7 minute meditation with the youth, take some time to process the experience.
This is important because you can use the experiences of the youth to discuss how and why mindfulness
is beneficial to them. The way to make mindfulness meaningful is to immediately ground it in their own
iÝ«iÀˆi˜Vi°ÊiÀiÊ>ÀiÊ>ÊviÜÊ}Ո`ˆ˜}Ê`ˆÃVÕÃȜ˜ÊµÕiÃ̈œ˜ÃÊ̅>ÌÊV>˜ÊLiÊ`ˆÃVÕÃÃi`Ê«œ«VœÀ˜ÊœÀÊÃÞÃÌi“>̈VÊÃÌޏi\
UÊ 7…>ÌÊÜ>ÃÊޜÕÀÊiÝ«iÀˆi˜Viʓi`ˆÌ>̈˜}¶
UÊ 7>ÃʈÌÊi>ÃÞ]ʅ>À`]ʈ˜Ê̅iʓˆ``i¶Ê7…Þ¶
UÊ œÜÊ`œÊޜÕÊviiÊ­«…ÞÈV>Þ]ʓi˜Ì>Þ]Êi“œÌˆœ˜>Þ®Ê>vÌiÀʓi`ˆÌ>̈˜}¶
UÊ 7>ÃʈÌÊi>ÃÞʜÀʅ>À`Ê̜ÊÃÌ>Þʜ˜Ê̅iÊLÀi>̅¶
UÊ Ê
>˜ÊޜÕÊ̅ˆ˜ŽÊœvÊ̈“iÃʈ˜ÊޜÕÀʏˆviÊ܅i˜ÊޜÕÊ}œÌÊ̅ˆÃʓi`ˆÌ>̈ÛiÊviiˆ˜}ÊLÕÌÊ`ˆ`˜½Ìʎ˜œÜÊ܅>ÌÊ̜ÊV>ÊˆÌ¶
After processing the youths’ experience of the meditation, move into a conversation about why mindful˜iÃÃʈÃÊ>ÊLi˜iwVˆ>ÊÃÌ>Ìiʜvʓˆ˜`Ê̜ÊVՏ̈Û>Ìi°Ê1ÃiÊ̅iÊޜÕ̅ýʜܘÊÀi>ܘˆ˜}ÊvÀœ“Ê̅iÊ«ÀœViÃÃʜvÊiÝ«iÀˆence to set up the conversation about benefits. For example, if most of the youth discuss feeling relaxed
or even sleepy, discuss how mindfulness is a practice that can improve sleep and increase relaxation.
/…i˜Ê`ˆÃVÕÃÃÊ܅ÞÊ̅œÃiʵÕ>ˆÌˆiÃʓˆ}…ÌÊLiʅi«vՏʈ˜Êˆvi\ʺ7…ÞÊ`œÊޜÕÊ>Ê̅ˆ˜ŽÊˆÌ½ÃÊ>Ê}œœ`ʈ`i>Ê̜ÊLiÊ
>LiÊ̜ÊÀi>ݶ»
If youth are reporting a lot of unpleasant experiences, thoughts, or sensations, a good thing to point out
is that mindfulness practice is a very good way to become aware of things in our own experience that
ÜiÊÜiÀiʜ˜ÞʺŽˆ˜`ʜv»Ê>Ü>ÀiʜvÊLivœÀi°Ê7…ˆiÊLiVœ“ˆ˜}Ê>Ü>ÀiʜvÊ>Êviiˆ˜}ÊV>˜Ê“>ŽiʈÌÊviiÊÃÕLiV̈ÛiÞʺܜÀÃi»Êˆ˜Ê̅iÊLi}ˆ˜˜ˆ˜}]ʈÌÊ>ÃœÊÃiÌÃÊÕ«Ê>ÊÈÌÕ>̈œ˜Ê܅iÀiÊÜiÊV>˜Ê>VŽ˜œÜi`}iʈÌ]Ê>``ÀiÃÃʈÌÊ>˜`Ê
Ài܏Ûiʈ̰ÊÞʘœÌÊ«>ވ˜}Ê>ÌÌi˜Ìˆœ˜Ê̜ʜÕÀʺˆ˜ÌiÀ˜>ÊÜi>̅iÀ»p̜ʅœÜÊÜiÊviip˜i}>̈ÛiÊ̅œÕ}…ÌÃ]Êviiˆ˜}ÃÊ
>˜`ÊiÝ«iÀˆi˜ViÃʅ>ÛiÊ>ÊÜ>Þʜvʺ«ˆˆ˜}ÊÕ«°»ÊvÊÜiʅ>Ûi˜½Ìʓˆ˜`vՏÞÊV…iVŽi`‡ˆ˜Ê܈̅ʜÕÀÃiÛiÃʈ˜Ê>Ê܅ˆi]Ê
̅iÊwÀÃÌÊ̅ˆ˜}ÊÜiÊܓï“iÃʘœÌˆViʈÃÊ̅ˆÃʺ«ˆiÊÕ«°»Ê
Spend about 5 minutes talking about the benefits of practice.
Homework: The Ring Tone Reminder
Props: Cell Phone
/…iÊv>VˆˆÌ>̜ÀÊÕÃiÃÊ̅iˆÀÊViÊ«…œ˜iÊ̜ÊÀ>˜`œ“ÞÊ«>ÞÊ̅iÊÃ>“iÊÀˆ˜}̜˜i°Ê9œÕ̅Ê>ÀiÊ>Îi`Ê̜ÊLiÊÌ>Žˆ˜}Ê
with each other, but when they hear the ringtone, they stop, check themselves, take a breath, tune in to
what they’re thinking or feeling.
Script
“You know when you screen calls? You are practicing doing this with your thoughts when you hear
the ringer. Anything in your environment can be used to take a moment to center yourself—but it’s
often true that the most repetitive shit we live with is the most useful for reminding ourselves to stay
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
present. Eating, getting in your ride, checking your phone—how many times in your life do you think
you do all this shit? Many, many times.”
“Between now and the next class, use that ring on your phone as an invitation to just take a breath,
de-stress, get out of the hustle and get quiet with yourself. Something irritating then shifts into something peaceful….”
In addition to the ring tone reminder, here are some other things you can suggest the youth experiment
with on their own:
UÊ /Ê ÀÞÊ̅iʓˆ˜`vՏ˜iÃÃʜvÊ̅iÊLÀi>̅ʓi`ˆÌ>̈œ˜Ê܅ˆiʏ>ވ˜}Ê`œÜ˜Ê̜Ê}œÊ̜ÊÏii«°Ê7…i˜ÊޜÕʏ>ÞÊ`œÜ˜]Ê
just encourage your whole body to relax consciously and re-focus on your breathing. Let your whole
system slow down, unwind and naturally let-go into sleep.
UÊ Ê iiʈvÊޜÕÊV>˜ÊVՏ̈Û>ÌiÊ>ʓˆ˜`vՏ˜iÃÃÊÃÌ>Ìiʜvʓˆ˜`Ê܈̅œÕÌʓi`ˆÌ>̈œ˜Ê­“>ÞLiÊ܅ˆiÊi>̈˜}Ê`ˆ˜˜iÀÊ
or breakfast).
UÊ *
Ê ˆVŽÊ뜘Ì>˜iœÕÃÊ̈“iÃÊ̜ÊLiVœ“iÊ>Ü>ÀiʜvÊޜÕÀÊLÀi>̅ÊvœÀʍÕÃÌÊ>ÊviÜÊLÀi>̅Ã]Ê>˜`Ê̅i˜Ê}œÊL>VŽÊ
to what you were doing. Focus on taking short moments of awareness, many times rather than on
ÃÌÀ>ˆ˜ˆ˜}Ê̜ʓ>Žiʓˆ˜`vՏ˜iÃÃʺVœ˜Ìˆ˜ÕœÕð»
Closing Meditation and Setting of Positive Intention
After you’ve discussed the homework, do another mindfulness of the breath meditation to close out the
session, followed by the dedication of merit:
“Remember that in doing this practice, we’re all generating positive energy. You all have the ability
to generate your own positivity and that’s what these sessions will be about in part. Now let’s offer it
up… Any positivity generated…We dedicate to everyone…for the sake of freedom…May all beings
be free…May all beings be happy…May all beings be happy and free.”
After you’ve finished the meditation, thank all the youth for their participation and let them know you’ll
be picking up where you left off at the next session.
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
11
Sample “Mindfulness of the Body” Module
The exercises below are focused particularly on introducing mindfulness practice as
it relates to the physical body and sensation. If you have access to some nature, it’s a
}Ài>ÌÊÃiÌʜvÊiÝiÀVˆÃiÃÊ̜Ê`œÊœÕÌÈ`i°Ê,i}>À`ˆ˜}Ê̅iʓœÛi“i˜ÌÃ]ÊÜi½ÛiÊÃiiVÌi`Ê>ÊviÜÊ
from yoga, qigong and taijiquan that emphasize breathing, attention to sensation and
big, whole body movements. Feel free to bring in your own material if you have it.
Class Objective
UÊ /Ê œÊ՘`iÀÃÌ>˜`ʅœÜʓˆ˜`vՏ˜iÃÃʈÃʈ˜Ìˆ“>ÌiÞÊVœ˜˜iVÌi`Ê܈̅Ê̅iÊLœ`Þ]Ê>˜`Ê̜ʏi>À˜Ê>˜`Ê«À>V̈ViÊ
specific techniques that illustrate this
Session Outline
UÊ ˆ˜`vՏÊ-ÌÀiÌV…iÃÊ>˜`ʜÛi“i˜ÌÊ7>À“Ê1«Ã
UÊ ˆ˜`vՏÊ7>Žˆ˜}Ê*À>V̈Vi
UÊ >“i\Ê`iiÀÊ>˜`ÊVœÕ}>ÀÊ­£ÊœÀÊÓÊÀœÕ˜`î
UÊ iÌ>«…œÀ\ʈœ˜Éœ}ʈ˜`
UÊ i`ˆÌ>̈œ˜\ʜ`ÞÊ-V>˜
UÊ ˆÃVÕÃȜ˜\ʓœÌˆœ˜ÃʏˆÛiʈ˜Ê̅iÊLœ`ÞÊ­«ÃÞV…œ‡i`ÕV>̈œ˜®
UÊ œ“iܜÀŽ
Mindful Stretches and Movement Warm Ups
>ÛiÊ>Ê̅iÊޜÕ̅ÊÃÌ>˜`ʈ˜Ê>ÊVˆÀViÊv>Vˆ˜}ʈ˜Ü>À`ðÊ/iÊ̅iÊޜÕ̅Ê̅>ÌÊޜսÀiÊ}œˆ˜}Ê̜ÊÃÌ>ÀÌʜvÊ̅ˆÃÊÃiÃȜ˜Ê
with some mindful stretches and movements to help everyone wake up, and that you’ll play a fun game
̜Ê>ÃœÊ}iÌÊ̅iÊLœœ`ÊyœÜˆ˜}°Ê iÝÌ]ÊLÀˆ˜}Ê̅iÊޜÕ̅Ê̅ÀœÕ}…Ê̅iÊwÀÃÌʜvÊ̅iÊvœÕÀʓˆ˜`vՏʓœÛi“i˜ÌÃ\
Yoga Side Stretch
ˆÃVÕÃȜ˜Ê*œˆ˜ÌÃʜvÊ9œ}>Ê-ˆ`iÊ-ÌÀiÌV…\Ê
UÊ Ê>ÛiÊi>V…ÊޜÕ̅ÊÃÌ>˜`ÊÃÌÀ>ˆ}…ÌÊÕ«Ê܈̅Ê̅iˆÀÊviiÌÊVœÃiÊ̜}i̅iÀ
UÊ Ê >ÛiÊ̅i“Ê…œ`Ê̅iˆÀÊ>À“ÃÊÃÌÀ>ˆ}…ÌÊ>LœÛiÊ̅iˆÀʅi>`ÃÊ܈̅Ê̅iˆÀÊ«>“ÃÊ̜ÕV…ˆ˜}Êi>V…ʜ̅iÀÊvœÀ“ˆ˜}Ê>Ê
cone shape
UÊ Ê˜ÃÌÀÕVÌÊ̅iÊޜÕ̅Ê̜ÊLi˜`Ê̜Ê̅iˆÀÊÀˆ}…ÌÊÈ`i]Ê>LœÕÌÊ>Ê{xÊ`i}ÀiiÊ>˜}i]ʜÀÊ܅>ÌÊiÛiÀÊviiÃʓœÃÌÊVœ“fortable
UÊ œ`Ê̅ˆÃÊvœÀÊ£äÊLÀi>̅ÃÊ­,i“ˆ˜`Ê̅iÊޜÕ̅Ê̜ÊLiÊ>Ü>ÀiʜvÊ̅iˆÀÊLÀi>̅ˆ˜}Ê>ÃÊ̅iÞ½ÀiÊÃÌÀiÌV…ˆ˜}®
UÊ Ê >ÛiÊ̅i“ÊVœ“iÊL>VŽÊ̜Ê>ÊÃÌÀ>ˆ}…ÌÊÃÌ>˜`ˆ˜}Ê«œÃˆÌˆœ˜Ê܈̅Ê̅iˆÀʅ>˜`ÃÊ>LœÛiÊ̅iˆÀʅi>`ÃÊ>˜`Ê«>“ÃÊ
touching
UÊ ,i«i>Ìʜ˜ÊivÌÊÈ`i
12
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Tai Chi Hip Circles
ˆÃVÕÃȜ˜Ê*œˆ˜ÌÃʜvÊ/>ˆÊ
…ˆÊˆ«Ê
ˆÀViÃ\
UÊ Ê>ÛiÊޜÕ̅ÊÃÌ>˜`ˆ˜}ʈ˜Ê>ÊVˆÀViÊ܈̅Ê̅iˆÀÊviiÌÊŜՏ`iÀÊ܈̅Ê>«>ÀÌ
UÊ Ê˜ÃÌÀÕVÌÊ̅i“Ê̅>ÌÊޜÕÊ܈Ê>ÊLiÊ`œˆ˜}ÊÛiÀÞÊϜÜʅˆ«ÊVˆÀViÃÊ
UÊ Ê˜ÃÌÀÕVÌÊ̅i“Ê̜Ê̅ˆ˜ŽÊœvÊvœÕÀÊ`ˆÀiV̈œ˜>Ê«œˆ˜ÌÃʈ˜ÊvÀœ˜Ì]ÊL>VŽÊ>˜`Ê̜Ê̅iÊÈ`iÃʜvÊ̅i“Ê­i°}°]ʘœÀ̅]Ê
south, east, west; or 12, 3, 6, 9 o’clock)
UÊ Ê˜ÃÌÀÕVÌÊ̅i“Ê̜ÊLi}ˆ˜Ê̜Ê`œÊÛiÀÞÊϜÜÊ>˜`ʓˆ˜`vՏʅˆ«ÊVˆÀViÃÊ̜Ê̅iÊÀˆ}…Ì]ʓ>Žˆ˜}ÊÃÕÀiÊ̅iÞÊ̜ÕV…Ê
i>V…ÊœvÊ̅iÊvœÕÀÊ«œˆ˜ÌÃÊ­œÊ£äʅˆ«ÊVˆÀViî
UÊ ,i«i>Ìʜ˜ÊivÌÊÈ`i
Tai Chi Waves
ˆÃVÕÃȜ˜Ê*œˆ˜ÌÃÊvœÀÊ/>ˆÊ
…ˆÊ7>ÛiÃ\
UÊ Ê >ÛiÊޜÕ̅ÊÃÌ>˜`ˆ˜}ʈ˜Ê>ÊVˆÀViÊ܈̅Ê
feet shoulder with apart and arms
relaxed by their sides
UÊ Ê˜ÃÌÀÕVÌÊ̅iÊޜÕ̅Ê̜ÊϜ܈˜}ÊÌÕÀ˜Ê̅iˆÀÊ
palms upward and raise their arms to
about shoulder height, and then turn
their palms downward and slowly
lower their arms back down to a
relaxed position by their sides. This
should coincide with breathing in and
breathing out
UÊ >ÛiÊ̅i“Ê`œÊ£ä‡£xÊvՏÊVœÕ˜ÌÃÊ­Õ«Ê>˜`Ê`œÜ˜Ã®
Tai Chi Swings
ˆÃVÕÃȜ˜Ê*œˆ˜ÌÃÊvœÀÊ/>ˆÊ
…ˆÊ-܈˜}Ã\
UÊ Ê >ÛiÊޜÕ̅ÊÃÌ>˜`ˆ˜}ʈ˜Ê>ÊVˆÀViÊ܈̅ÊviiÌÊŜՏ`iÀÊ܈̅Ê>«>ÀÌÊ>˜`Ê>À“ÃÊÀi>Ýi`ÊLÞÊ̅iˆÀÊÈ`iÃÆʓ>ŽiÊ
sure they are totally relaxed in this start position
UÊ Ê˜ÃÌÀÕVÌÊ̅iÊޜÕ̅Ê̜ÊϜ܏ÞÊÌÕÀ˜Ê̅iˆÀÊÕ««iÀÊLœ`ÞÊ̜Ê̅iʏivÌÊÈ`iÊLÞÊÌÕÀ˜ˆ˜}Ê>ÌÊ̅iÊÜ>ˆÃÌ°Ê/܈ÃÌÊ̜ÊÇä¯Ê
of capacity and then let themselves come back around and twist to the other side. As they go back
and forth, it’s good to build some momentum, letting the arms swing loosely and following the movement of the waist
UÊ Ài>̅ˆ˜}ÊŜՏ`ÊLiʎi«ÌÊӜœÌ…Ê>˜`ʘ>ÌÕÀ>
UÊ ˆÛiÊ̅i“Ê>ÊVœÕ«iʜvʓˆ˜ÕÌiÃÊ̜Ê`œÊ̅iÊÃ܈˜}ÃÊ>ÌÊ̅iˆÀʜܘʫ>Vi
Script
“Okay crew… we’re going to start the morning off with a few mindful warm-ups and stretches. These
kinds of simple movements—which coordinate our breathing with our movement—are found in many
traditions including the martial arts and dance. You can see Michael Jordan doing them before a
game, or Anderson Silva doing them before a fight, because they are an active way of focusing
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
13
the mind and body. Many, many people also use them as a way to relax and prepare the body for
meditation and mental training, which is what we’re going to do today…”
“Throughout these exercises, I want you all to try using what I call the 70% rule. The 70% rule basically says that while we’re stretching and unwinding our body, we’re only using 70% of our total
effort. We’re not struggling to increase our range of motion and stretch farther than the cat next
to us. 70% effort also allows us to keep some of our attention inside—on our body sensations and
breathing. Just like the mindfulness exercises we’ve been doing seated, the most important thing with
these movements is to actually feel them. Directing your attention toward the feeling of your inner
body, feeling rooted in the ground, and tuning into your breath are what make these exercises come
alive. Once you have the basic movements down, feel free to close your eyes if it makes it easier to
relax and be with your own experience.”
Mindful Walking/Fox Walking
The mindful walking exercise is an activity to get youth in their bodies and give them an experience of
mindfulness while moving their bodies. This activity involves being aware of every muscle that moves
in the body during extremely slow and quiet walking. It’s also often been called Fox Walking, or Lion
Walking because these animals do this in order to hunt for their pray without being noticed.
Discussion Points of Mindful Walking:
UÊ >V…ÊޜÕ̅ʏˆ˜iÃÊիʜ˜Ê>˜Êˆ“>}ˆ˜>ÀÞʏˆ˜iʅœÀˆâœ˜Ì>Þ
UÊ Ê˜ÃÌÀÕVÌÊi>V…ÊޜÕ̅Ê̜ÊLi}ˆ˜ÊÜ>Žˆ˜}ÊiÝÌÀi“iÞÊϜ܏Þ]ʘœÌˆVˆ˜}ÊiÛiÀÞʓÕÃViʈ˜Ê̅iˆÀÊLœ`ÞÊ̅>̽ÃÊÕÃi`Ê
during walking
UÊ ˜ÃÌÀÕVÌÊ̅iÊޜÕ̅Ê̜ʎii«ÊܓiʜvÊ̅iˆÀÊ>ÌÌi˜Ìˆœ˜Êœ˜Ê̅iˆÀÊLÀi>̅Ê܅ˆiÊÜ>Žˆ˜}
UÊ >ŽiÊÃÕÀiÊ̅>ÌʘœÊœ˜iʈÃÊÃÌ>ވ˜}ÊÃ̈]Ê̅iÞʘii`Ê̜Ê>Ü>ÞÃÊLiʓœÛˆ˜}
Script
“Okay folks, for this next activity, we’re going to try to do what’s called walking meditation. This is
where each of us is going to line of on this line right here and walk as slowly and as carefully as
we possibly can. What I want you to do is to always be moving at least a little bit, keep all of your
awareness on your body, and try to be aware of the different muscles that work in your legs as you
walk. Also keep some of your attention on your breath as you walk slowly. When I ring this bell,
that’s the signal to start. And when I ring it again, that’s the signal to stop.”
>ÛiÊ̅iÊޜÕ̅Ê`œÊ“ˆ˜`vՏÊÜ>Žˆ˜}ÊvœÀÊ>LœÕÌÊx‡£äʓˆ˜ÕÌiðÊ/…i˜Ê}>̅iÀÊ̅iÊ}ÀœÕ«ÊL>VŽÊˆ˜ÌœÊ>ÊVˆÀViÊ>˜`Ê
disclose that the game you’re all about to play involves the mindfulness walking you just taught them.
Game: Deer and Cougar
"˜ViÊޜÕʅ>ÛiÊ̅iÊޜÕ̅Ê}>̅iÀi`Ê>ÀœÕ˜`Ê>}>ˆ˜]ʏiÌÊ̅i“ÊŽ˜œÜÊޜսÀiÊ>Ê>LœÕÌÊ̜ʫ>ÞÊ>Ê}>“iÊV>i`Ê
º`iiÀÊ>˜`ÊVœÕ}>À»Ê̅>ÌÊṎˆâiÃÊ̅iʓˆ˜`vՏÊÜ>Žˆ˜}ÊÌiV…˜ˆµÕiÊ̅iÞʍÕÃÌʏi>À˜i`°Ê/iÊ̅iÊޜÕ̅Ê̅>Ìʓˆ˜`vՏÊÜ>Žˆ˜}ʈÃÊ>ÃœÊŽ˜œÜ˜Êܓï“iÃÊ>ÃʺœÝÊ7>Žˆ˜}]»ÊLiV>ÕÃiÊvœÝiÃÊ>˜`ʜ̅iÀÊ>˜ˆ“>Ãʘii`Ê̜ÊÜ>ŽÊ
slowly and quietly if they ever want to catch their food.
Ý«>ˆ˜Ê̅iÊ}>“iÊ̜Ê̅i“°Ê*>ÞÊ>ÊÀœÕ˜`ʜÀÊÌܜÊ`i«i˜`ˆ˜}ʜ˜Ê̈“i°
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Discussion Points of Deer and Cougar:
UÊ /…iÀi½Ãʜ˜iÊ`iiÀʭ̅iÊL>ˆÌ®
UÊ /…iÊÀiÃÌÊ>ÀiÊVœÕ}>ÀÃÊ܅œÊÃÌ>ÀÌÊ>ÌÊ>Ê«Ài`iÌiÀ“ˆ˜i`ʈ“>}ˆ˜>ÀÞʏˆ˜iÊ>Ü>ÞÊvÀœ“Ê̅iÊ`iiÀ
UÊ /…iÊ`iiÀÊV>˜Êœ˜ÞÊLiʈ˜Ê>ÊÓ>Ê`iÈ}˜>Ìi`Ê>Ài>
UÊ /…iÊVœÕ}>ÀÃʓÕÃÌÊÌÀÞÊ>˜`Ê}iÌÊ̜Ê̅iÊ`iiÀÊ܈̅œÕÌÊLiˆ˜}ʘœÌˆVi`Ê­ÕȘ}ʓˆ˜`vՏÊÜ>Žˆ˜}®
UÊ 7…i˜Ê̅iÊ`iiÀʅ>ÃʅiÀɅˆÃʅi>`Ê`œÜ˜]Ê̅>̽ÃÊ܅i˜Ê̅iÊVœÕ}>ÀÃʓœÛi
UÊ ÊvÊ̅iÊ`iiÀʘœÌˆViÃÊ>˜ÞʓœÛi“i˜ÌÊ܅i˜ÊÃɅiÀʏœœŽÃÊÕ«]Ê̅iÊVœÕ}>ÀÊ̅>̽ÃÊV>Õ}…ÌʓœÛˆ˜}Ê}œiÃÊL>VŽÊ
to the starting line
UÊ /…iÊVœÕ}>ÀÊ̅>ÌÊ}i̽ÃÊ̜Ê̅iÊ`iiÀÊ܈˜ÃÊ̅iÊÀœÕ˜`Ê>˜`ÊLiVœ“iÃÊ̅iÊ`iiÀʈ˜Ê̅iʘiÝÌÊÀœÕ˜`
Script
“So we all just practiced mindful walking. This is also sometimes referred to as ‘Fox Walking.” Why
do you all think that is? (get some responses). Yes, it’s because foxes and other animals need to
learn how to walk very quietly so they don’t get noticed by the prey they’re trying to get and eat.
They learned this skill to survive! For thousands of years, humans also had this skill. They had the
ability to quiet and slow down their body and mind because their survival—their ability to hunt—depended on it.
While we’ve got IPhones and airplanes, we also have significantly more mental noise, anxiety, and
restlessness than they had. This next game we’re about to play is called ‘Deer and Cougar’ and it’s
going to get back in touch with this older way of moving… of seeing the world.
The game is kind of like red light/green light. Anybody ever played that shit? There’s going to be
one deer, and the rest of us will be cougars. The deer will stay in this small area right here, and act
like a deer; eating grass, just chillin’. The cougars will start on that line back there, and your goal is
to reach the deer without him/her noticing you. You have to use your mindful walking! The deer will
be acting like a real deer, just eating and lying down. When the deer isn’t looking, that’s when you
move forward. Once the deer raises his/her head, that’s when you need to stop. If you get caught
moving, even a muscle, the deer can call you back to the line. If you can make it to the deer and tag
him/her, you win the round and you become the next deer.”
>ÛiÊ̅iÊޜÕ̅ʫ>ÞÊ£‡ÓÊÀœÕ˜`ÃʜvÊ̅ˆÃÊ}>“iÊ`i«i˜`ˆ˜}ʜ˜Ê̈“i°Ê/…ˆÃÊ}>“iÊV>˜ÊLiÊ«>Þi`Ê>Ìʜ̅iÀÊ
times throughout the camp as well.
Metaphor: Lion/Dog Metaphor of the Mind
After you’ve played a round or two of deer and cougar, have the youth circle back up and sit down (in
chairs or on the ground). Let them know that you want to give them a metaphor as a way to think about
training their minds, similar to the samurai sword metaphor you discussed yesterday. Then explain the
lion mind/dog mind metaphor.
Discussion Points for Lion/Dog Metaphor:
UÊ /Ê …iʓˆ˜`ʅ>ÃÊ̅iʵÕ>ˆÌÞʜvÊ̅>ÌʜvÊ>Ê`œ}Ê܅i˜ÊˆÌÊÃiiÃÊ>ÊLœ˜iÊ̅ÀœÜ˜Ê­ˆÌÊÜ>˜ÌÃÊ̜ʍÕÃÌÊÀi>VÌÊ>˜`Ê
go get it)
UÊ Ê ˆ˜`vՏ˜iÃÃʈÃʏˆŽiÊÌÀ>ˆ˜ˆ˜}ÊޜÕÀʓˆ˜`Ê̜ÊLiʓœÀiʏˆŽiÊ>ʏˆœ˜½Ãʓˆ˜`Ê­ˆvÊޜÕÊ̅ÀiÜÊ>ÊLœ˜iʈ˜ÊvÀœ˜ÌʜvÊ>Ê
lion, it would probably just look at you)
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
15
Script
“Your mind makes so many thoughts and many of them are just noise and distraction. It’s like a dog
that chases a bone every time it is thrown. Your mind throws a thought out there and your attention is
like the dog and chases after it. Thought comes, Bam! Mind starts chasing it, just like that fucking dog.
But a lion wouldn’t chase a bone that was thrown down. Imagine that lion. All regal and focused.
The lion would probably just look at you, just grill you. You see, the bone is controlling the dog. You
got the bone, you got the dog’s attention. But it’s not going to control the lion. The lion will either not
react, or look back to where it was thrown from, right?
The lion is controlling the lion’s attention. What kind of mind do you want to have? If you want to be
like a lion you will train your mind to look back where your thoughts are thrown from. Chasing your
thoughts around takes you out of the zone—out of your actual present moment experience. The training is to bring yourself back over and over, working that muscle. Because if we’re not in control of
the mind, the mind is in control of us. Your mind must be trained to be mindful. Meditation practice
is kinda the same as lifting weights. Repetition is the only way to get results.”
ˆÃVÕÃÃÊ̅ˆÃʓiÌ>«…œÀÊ܈̅Ê̅iÊޜÕ̅°ÊœœŽÊvœÀÊLÕÞʈ˜Ê>ÀœÕ˜`Ê̅iʈ`i>Ê̅>ÌÊ̅iÊ̅ˆ˜}ÃÊ̅iÞ½ÛiÊ}œÌÌi˜Ê}œœ`Ê
>Ìʅ>ÛiÊVœ“iÊ̅ÀœÕ}…ÊÀi«ï̈œ˜]Ê>˜`Ê̅>ÌÊܜÀŽˆ˜}Ê̜ÊVՏ̈Û>Ìiʓˆ˜`vՏ˜iÃÃʈÃÊ«ÀœL>LÞʘœÊ`ˆvviÀi˜Ì°Ê>ÛiÊ
them imagine what it would be like not to be run by their emotional reactions—by the voices in their heads.
Move on to the second meditation: The body scan meditation.
Meditation: Body Scan
Begin with the same foundational steps
found in the mindfulness of the breath
meditation, inviting the youth to take a
comfortable posture and settling in to her
or his experience with his/her eyes open
or closed.
After a few moments of focusing on the
breath, encourage the youth to bring their
i˜ÌˆÀiÊ>ÌÌi˜Ìˆœ˜Ê̜Ê̅iˆÀÊviiÌ°Ê9œÕÊ܈ÊϜ܏ÞÊ
guide them through the major body parts
from their feet to their head.
“Begin by shifting all of your attention to your feet … you might notice any sensation you can feel in
your feet … maybe just the feel of your shoes on the floor … or a specific sensation such as heat or
moisture … just observe whatever is there [LONGER PAUSE]. Next, move your awareness to your
ankle and lower legs … noticing any sensation … maybe your feel your pant leg, or maybe your
feel a specific sensation. Anything you feel is okay, even if you can’t feel anything at all … just keep
your awareness on that area of the body for the next few moments [LONGER PAUSE]. Next move
into your knees…”
/…iÃiÊ«ÀœViÃÃiÃÊÀi«i>ÌÊ̅i“ÃiÛiðÊ9œÕÊŜՏ`ʓœÛiÊ>Ê̅iÊÜ>ÞÊÕ«Ê̅iÊLœ`ÞÊvÀœ“Ê̅iÊviiÌ]Ê>˜ŽiÃ]ʏœÜiÀÊ
legs, knees, upper legs, hips, belly, chest, lower back, upper back, hands, forearms, elbows, upper
arms, shoulders, neck, jaw, cheeks, nose and eyes, forehead, ears, sides of the head, back of the head,
and very top of the head.
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
As you go through the body, make sure to take short, moderate, and longer pauses. This will let the
youth become acquainted with their subjective physical sense of themselves.
ÛiÀÞÊviÜʓˆ˜ÕÌiÃ]ÊޜÕÊV>˜ÊÀi‡}ÀœÕ˜`Ê̅iÊ}ÀœÕ«ÊLÞÊÃÕ}}iÃ̈˜}Ê̅iÞÊÀi‡vœVÕÃÊ̅i“ÃiÛiÃʈvÊ̅iÞ½ÛiÊLiVœ“iÊ՘vœVÕÃi`\ʺˆvÊޜÕÀʓˆ˜`ÊÜ>˜`iÀÃ]Ê̅>̽ÃʜŽ>ÞÊoÊ}i˜ÌÞÊLÀˆ˜}ʈÌÊL>VŽÊ̜Ê̅iÊ>Ài>ʜvÊ̅iÊLœ`ÞÊޜÕÊ
were focusing on … no need to get frustrated if it wanders often, whatever your mind goes to, be presi˜ÌÊ̜Ê̅>Ì]Ê>˜`Ê̅i˜ÊÀiÌÕÀ˜Ê̜Ê̅iÊLœ`Þo»
At the end of this meditation after you’ve reached the top of the head (if you’ve chosen to not scan back
down) suggest that the youth become aware of their whole body, from head to foot:
“Now see if you can shift your awareness to your whole body … from the top of your head to the
tips of your toes …see if you can notice any sensation, whether it be your breath as it comes in and
out, a specific sensation, or anything else that arises … [LONGER PAUSE]. As you keep your awareness on the body and sensations, see how they might change, even very subtly, from moment to
moment. Notice this change in different parts of the body …”
And finally, to close the meditation (when it feels right), have them take a few more breaths and open
their eyes when they feel comfortable.
After closing the meditation process how the meditation was for the youth. Ask them:
UÊ 7…>ÌÊÜ>ÃÊ̅>ÌʏˆŽiÊvœÀÊޜն
UÊ œÜÊ`œÊޜÕÊviiÊ>vÌiÀÊ`œˆ˜}Ê̅>̶
UÊ 7>ÃʈÌʅ>À`¶Ê>ÃÞ¶
Discussion: Emotions are Sensations that Live in the Body
After processing the experience of the body scan, transition into discussing how emotions all have a
º«…ÞÈV>ÊÈ`i°»ÊiëˆÌiÊ̅iÊ>“œÕ˜ÌʜvÊ̈“iÊÜiÊëi˜`Ê눘˜ˆ˜}ʜÕÌÊ>˜`ʜLÃiÃȘ}ʜÛiÀÊi“œÌˆœ˜ÃÊ܈̅ʜÕÀÊ
analytical mind (rumination), many emotions are closer to sensations than they are to thoughts and can
Liʺ“>˜>}i`Ê>˜`ÊÀii>Ãi`»ÊLÞʏi>À˜ˆ˜}ʅœÜÊ̜ÊvœVÕÃʜ˜Ê̅i“Êܓ>̈V>Þ°Ê
The next module on emotional intelligence delves into this topic more deeply; this discussion acts as a
bridge between increasing awareness of sensation to working more skillfully with real life reactivity and
challenging relationships.
Discussion Points:
UÊ œ˜}Ê܈̅Ê̅ˆ˜Žˆ˜}Ê>LœÕÌÊi“œÌˆœ˜Ã]ÊÜiÊV>˜Ê>ÃœÊviiÊ̅i“ʈ˜ÊœÕÀÊ«…ÞÈV>ÊLœ`ˆiÃ
UÊ /…iÞʜvÌi˜Ê“>˜ˆviÃÌÊ>ÃÊÌi˜Ãˆœ˜]Ê̈}…̘iÃÃʜÀÊVœ˜ÌÀ>V̈œ˜Ê­«>À̈VՏ>ÀÞÊvœÀʘi}>̈ÛiÊi“œÌˆœ˜Ã®
UÊ Ê Àˆ˜}ˆ˜}Ê«ÀiÃi˜Ìʓœ“i˜ÌÊ>Ü>Ài˜iÃÃÊ̜Ê̅iÊ«…ÞÈV>Ê«>ÀÌÃʜvÊ̅iÊLœ`ÞÊ>vviVÌi`ÊLÞʘi}>̈ÛiÊi“œÌˆœ˜ÃÊ
is a powerful way of working with them.
UÊ 1
Ê ˜`iÀÃÌ>˜`ˆ˜}Ê̅>ÌÊi“œÌˆœ˜Ãʓ>˜ˆviÃÌʈ˜Ê̅iÊLœ`ÞÊÃÕ}}iÃÌÃÊ̅>ÌÊÜiÊ>ÀiʘœÌʜÕÀÊi“œÌˆœ˜Ã]ÊÜiʍÕÃÌÊiÝ«iÀˆi˜ViÊ̅i“Ê܅ˆiÊ̅iÞ½ÀiÊ«ÀiÃi˜Ì°Ê“œÌˆœ˜ÃÊ>ÀiÊۈÈ̜ÀÃÆÊ̅iÞÊ«>ÃÃÊ̅ÀœÕ}…ÊÕÃʓÕV…ʏˆŽiÊÜi>̅iÀ°
Script
“One of the reasons we all just practiced the body scan meditation is because our body is always
living in the present moment. Our mind’s can do some crazy shit and fantasize about the past or the
future, but our body’s are always living right here, right now in this present moment.
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
17
Whenever we experience an emotion, if we look close enough, we can see how it affects our bodies. Think about the last time you were really mad. Did anything happen in your body? Did your
fists clench? Did your chest tighten? These are just examples. You can experience any emotion on a
bodily level, you just need to look closely. That’s what the body scan meditation is for. If you train
your mind to be in tune with your body, you’ll be better able to sense your emotions and other experiences in your bodies. Once you’re able to do that, you’ll be able to bring more relief to whatever
experiences your having.
Check this out…. Many of us are taught to “think” our emotions, but the reality is that many emotions are closer to physical sensations. We may tell ourselves many stories about them, but our
actual experience of them is physical and kinesthetic. Emotions are raw.
When you’re about to jump off at someone, or someone does something that pisses you off—what’s
the main event? If you really check in, that anger, that reactivity, is a kind of heat. It’s like some
wave that takes us over… possesses us.
Where we’re coming from, we’re not really taught much about how to deal with that shit. We’re
usually just told not to get angry in the first place, or that anger is bad.
What we’re talking about here is how to deal with the shit that actually goes down in our actual
life. Anger is one of those things. But what I’m suggesting is that there’s another way of dealing with
it besides acting it out/jumping off or repressing it/stuffing it down. The way to deal with it is to
actually sit in the fire with it and not move—like the lion we talked about earlier. Its nature is to pass
like the weather if YOU LET IT. YOU LET IT but rooting down and feeling your body and centering
yourself in your breathing, like we just practiced in the body scan.
One of the main reasons we practice these skills when we’re relaxed is so we can build up enough
muscle to use them when we are not. As you start to bring these simple practices into your lives,
there is definitely going to be some static. You may be present for a few moments and feel a bunch
of anger leaving you, but at the last second still yell at your mom’s or your sis or whatever.
“Keep polishing” as they say in kung fu. Practice accrues. If you start integrating these tools, a year
from now you will be amazed by the amount of shit in your life that used to be bother you that
doesn’t anymore—by how much smoother you are—by how much more you can flow with things…”
After you’ve finished this discussion, assign the homework for this session.
Homework
UÊ /ÀÞÊ>˜`ʎii«ÊޜÕÀÊ>Ü>Ài˜iÃÃʜ˜ÊޜÕÀÊLœ`ÞÊ>ÃʓÕV…Ê>ÃÊ«œÃÈLiÊ̅ÀœÕ}…œÕÌÊ̅iÊ`>Þ
UÊ ÊvÊޜսÀiÊw˜`ˆ˜}ʈÌÊ`ˆvwVՏÌÊ̜ÊÃÌ>ÞÊ>Ü>ÀiʜvÊޜÕÀÊLœ`Þ]ÊÃÌ>ÀÌÊ܈̅ÊviiÌʏˆŽiÊÜiÊ`ˆ`ʈ˜Ê̅iÊLœ`ÞÊÃV>˜°Ê
Feel your feet contacting the earth.
UÊ -Ì>ÞÊ>Ü>ÀiʜvÊޜÕÀÊLÀi>̅ˆ˜}
UÊ iÊ>Ü>ÀiʜvÊޜÕÀʓÕÃViʓœÛi“i˜ÌÃÊ܅ˆiÊÜ>Žˆ˜}
UÊ /ÀÞÊ>˜`ÊÃi˜ÃiÊܓiʜvÊޜÕÀÊi“œÌˆœ˜Ãʈ˜ÊޜÕÀÊLœ`Þ
UÊ ii«ÊޜÕÀÊ>Ü>Ài˜iÃÃʈ˜Ê̅iÊ«ÀiÃi˜Ìʓœ“i˜ÌÊ>ÃʓÕV…Ê>ÃÊ«œÃÈLi
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Sample “Mindfulness of the
Emotions/Emotional Intelligence” Module
Session Objective
Students will understand what mindfulness of the emotional body/emotional intelligence is and will
have a direct experience of accessing their own emotional intelligence
Session Contents/Pivots
UÊ “œÌˆœ˜>Êˆ˜Ìiˆ}i˜ViʈÃÊiÝ>V̏ÞʅœÜÊÜiÊviiÊÜɜʍÕ`}“i˜Ìʈ˜Ê̅iÊ«ÀiÃi˜Ìʓœ“i˜Ì
UÊ i`ˆÌ>̈œ˜\ÊLœ`ÞÊÃV>˜É…œÜÊ>“ÊÊviiˆ˜}ÊÀˆ}…ÌʘœÜ¶É
UÊ iÊ>ʓ>˜ÉLiÊ>Êܜ“>˜ÊLœÝ
UÊ œÜÊ`œiÃʈÌÊ}iÌÊÅÕÌÊ`œÜ˜¶
UÊ 7…>ÌʈÃÊ̅iÊVœÃÌÉ܅iÀiÊ`œÊ̅iÊi“œÌˆœ˜ÃÊ}œ¶
UÊ Õˆ`ˆ˜}Ê̅iʇLœ“L\ʈ˜ÌiÀ˜>Ê>˜`ÊiÝÌiÀ˜>ÊivviVÌÃ
UÊ >˜ÊޜÕÊÀi>ÞÊÈ`iÃÌi«Êi“œÌˆœ˜Ã¶
UÊ œÜÊ`œÊÜiÊ>VÌÕ>ÞÊ`ivÕÃiÊ̅iÊLœ“L¶
UÊ º7…>Ìʽ“Ê…œ`ˆ˜}ʈ˜Éviiˆ˜}ʈ˜Ê“Þʅi>ÀÌʈûÊ
UÊ œ“iܜÀŽ\Ê܅>ÌʈÃÊޜÕÀʈ˜ÌiÀ˜>ÊÜi>̅iÀÊÀi«œÀ̶
Discussion: What is Emotional Intelligence?
Picking up where the last module left off, do an intro on the nature of emotions as a preparation
for meditation.
Script
What does it feel like in this moment?
,i>ÞÊÌ>ŽiÊ̅iÊ̈“iÊ̜Ê}iÌÊ>˜ÃÜiÀÃo
Usually what do people say? “COOL” “ALRIGHT” “CHILLIN”
Now I want you to REALLY check…we’ve all got drama jumping off inside of us, but we answer “up
here” in our thoughts in our mind on the surface. How many people have ever said they were ‘cool’
when inside they were feeling hella dangerous?
Why do we do this? Why does this happen?
Our topic tonight is emotional intelligence: the intelligence of feeling. Which is a kind of awareness
that is older, and deeper than thinking. It’s deeper in the brain. Deeper in our biology. It’s a kind
of intelligence that connects us back to our ancestors. Our roots. It’s a kind of intelligence that our
whole bodies participate in.
You see, our minds have a kind of intelligence that’s good for problem-solving. The mind turns everything into a problem. If you really examine this, you begin to see that the mind is never really here.
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It’s always one step away, digging into the past or reaching into the future, trying to fix something,
or figure something out. It’s never right here.
But the body has a different kind of intelligence. An intelligence that is right in this moment. An intelligence that’s not trying to do anything. An internal awareness that’s just feeling what is here. What
does it feel like in this moment? Right here. Right now. The body is in the NOW.
Ever got itchy bumps on your skin cause you got stressed? Ever got a pain in your back or shoulders
cause of stress? A headache?
We have an internal weather system here that lets us know where we’re at: no one can tell us we’re
wrong, because it’s not about right or wrong, ITS JUST WHERE WE’RE AT.
So why is it that hardly anybody ever talks about what we’re feeling right here, right now, today?
What is the answer to ‘How you doing?’ It’s cool. Is that real? Cuz a lot of times, there’s a helluva
lot more beneath the surface. So why do we do that?
Let’s check in with ourselves right now and see how we’re really doing.
Signature Mediation
-Ì>ÀÌÊ܈̅Ê>ÊLœ`ÞÊÃV>˜Ê­Î‡xʓˆ˜®°Ê/…i˜Ê>ÎÊvœŽÃÊ̜ÊÀi>ÞÊV…iVŽÊˆ˜Ê܈̅ʅœÜÊ̅iÞ½ÀiÊviiˆ˜}°Ê>ÛiÊ̅i“Ê
ask the question silently and really listen to themselves—don’t just come back with superficial shit. Let
them be quiet on the inside for a while. Let the answer come to you rather than going after/chasing it.
Often it’s hard to even know how we’re feeling, right? Shit can just be vague and numb a lot. This
could be because we’re taught not to feel, or because we’re so busy trying to feel happy or good
that we pretend the other stuff ain’t there.
So what are some of the ways that we get told to hold our feelings in, or pretend they’re not there?
How about this, Stop crying or I’ll give you something to cry about. Threats. Anybody ever heard
that? What are some others?
Activity: Be a Man/Be a Woman Box
Most of the time, we’re just showing a small part of our true selves out in the world. And there’s a lot
going on beneath the surface that we don’t let anybody see.
Why don’t we let people see this?
Instructor is looking for
1) posturing,
2) pain/suffering
3) fear
The answers to this one can give a good snapshot of the maturity of the group and where you might
need to go deeper.
So how are we taught to deal with these things? In this culture, there’s this way that we’re supposed
to act. We are socialized and conditioned by the society we live in, which tells us how we’re supposed to act, think, and feel.
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i«i˜`ˆ˜}ʜ˜Ê܅œÊˆÃʈ˜Ê̅iÊÀœœ“]ÊÕÃiÊ̅iÊLiÊ>ʓ>˜ÊLœÝ]Ê̅iÊLiÊ>Êܜ“>˜ÊLœÝ]ʜÀÊLœÌ…o
So if you’re a man in this culture, how does the culture tell you that you are supposed to be? To act?
To feel?
À>ÜÊ̅ˆÃʜÕÌʜvÊ̅iÊޜÕ̅°Ê>ÞLiÊ}ˆÛiÊ̅i“Êœ˜iʜÀÊÌܜÊiÝ>“«iÃo°
Be a Man Box
1) I’m never scared
Ó®Ê
iÛiÀʏiÌʼi“ÊÃiiÊޜÕÊVÀÞ
ήÊ
iÛiÀÊLiÊÜi>Ž
{®Ê 9œÕÊV>˜ÊLiÊ>˜}ÀÞ]ÊLÕÌÊ̅>̽ÃÊ>LœÕÌÊ̅iʜ˜ÞÊi“œÌˆœ˜Ê̅>Ìʈ̽ÃʜŽ>ÞÊ̜ÊiÝ«ÀiÃÃ
x®Ê ÛiÀÞ̅ˆ˜}½ÃÊw˜iÊ܈̅ʓi]ʘœÊLˆ}Ê`i>
So if you’re a woman in this culture, how does the culture tell you that you are supposed to be? To
act? To feel?
Be a Woman Box
1) have to look like you stepped out of
a magazine all the time
2) you have to have a man
3) if you’re strong or angry, you’re
a bitch
But are these boxes really us? Do we
really have freedom when we’re in
these boxes? We ain’t supposed to live
in boxes; we’re supposed to die
in boxes.
Raise your hands if you’ve ever heard
this one, “You kids think you have it so bad these days. Why, when I was your age I used to walk to
school up hill, in the snow, with no shoes…” The message is, “My pain is worse than your pain, so
your pain doesn’t matter.” It turns into a competition.
You see how these are all ways of getting us to stuff this stuff down inside us? And it’s not just the anger and the sadness that we get told to hold in either. How many of you have ever had someone tell
you to quiet down when you’re happy or excited? Do you get it? We’re being taught to be zombies.
We can’t be too happy, too sad. We’ve got to live in this narrow, numb zone.
1Ãiʅ>˜`Ê}iÃÌÕÀiÃÊ̜ÊŜÜÊ܅>ÌÊ̅ˆÃÊ✘iʏœœŽÃʏˆŽi°Ê/…iʘiÕÌÀ>ÊiÝ«ÀiÃȜ˜Êœ˜Ê̅iÊv>Vi°Ê*iœ«iÊÜ>Žˆ˜}Ê
around with their ipods on, all walled in...
So check it out. You ever watch a little kid get mad? A little kid, when they get pissed off. They’re like
screaming and hollering and crying, and then sometimes they’ll lie down on the floor and kick and
scream and pound the floor…
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21
Act this out….
But then, when they’re done being mad, they’re done, because they’ve gotten it all out of them.
They’ve had this really strong feeling, but then it comes out through the body, they shake it off and
kick it off, and scream it off. This is actually the way that they are getting the anger out of their bodies. And it’s a very healthy thing in this way.
Discussion/Metaphor: The F-Bomb
But if we don’t do that, then we have to create a place inside us where we put all these feelings. We
call that place our bomb. Our bomb is the place where we pack all of our feelings that aren’t cool
or acceptable to show. It’s an F-bomb, cuz it’s filled with feelings.
So what’s going to happen to these bombs if we just keep packing them? We’re going to go off on
somebody. We sincerely believe that most people today die from the F-bomb: from not expressing
their feelings. If we just hold this stuff in, it turns to poison. Which can turn to disease in the body.
Dis-ease. Ulcers. Cancer. Or heart disease. Or it turns into violence towards others, cats wilding out.
Look around man. The way that so many of us are dying. Murder. Suicide. We’re seeing this shit.
Y’all fucking know this shit. How many of y’all have seen someone who was ready to self-destruct?
Someone who had hella shit going on, and no outlet. No way to get the shit out?
We can take a lot, cuz we’re strong right. We can take a lot before that bomb goes off. But when
it’s close, it can start going off. Just little explosions. Not really the whole thing, but just blowing off a
little bit, just to relieve some of the pressure. And who do you think it goes off on? The people closest
to us. The people we love and care about. Our friends and our family.
There’s a buildup. It starts getting stronger and stronger. So we might try to sidestep it—everything’s
cool. I’m not tripping. I’m gonna get lifted. I’m gonna be with this girl. I’m gonna call my homies, we
gonna watch a flick. All ways to get away from it. How many of y’all have ever had to smoke some
weed because otherwise you were just gonna explode? How many people have done some dangerous reckless shit because you felt so wild inside already?
But peep. None of these things seem to work permanently for defusing the bomb. So the next
chance I get, the next time I get stressed, the next time something comes up: I’m right back at the
edge. Ready to go off. So how do we really defuse this? So we don’t hurt ourselves or the people
around us. Our mind training says let the feeling come and go, let it flow. We can also speak to it
instead of packing it down inside, speaking it can be an act of getting our power back. How do we
get this off our chests?
FEELINGS, man. What are we really feeling? Right here, right now? What’s really going on when
we drop down out of the mind, out of the mental, into the heart? Who’s down to get real about this?
What’s it like for you, in your heart, right now, in this moment? What have you been holding in?
So check it out. The only way we’re gonna do this is if everybody’s on board. So is everybody
willing to get down, and not fuck with anybody who does? What do we need to do in order to
get down?
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Activity: Releasing the F-Bomb
First, bring back in the agreements:
UÊ ->viÌÞ
UÊ œ˜w`i˜Ìˆ>ˆÌÞÊrÊ՘iÃÃÊܓiœ˜iʈÃʈ˜Ê`>˜}iÀʅÕÀ̈˜}Ê̅i“ÃiÛiÃʜÀʜ̅iÀÃʈÌÊÃÌ>ÞÃʈ˜Ê̅ˆÃÊÀœœ“°
UÊ ˆÃÌi˜ˆ˜}ɘœÊVÀœÃÃÊÌ>Ž
UÊ />Žˆ˜}ÊÀi>ÊÀˆÃŽÃ
UÊ
œLœ`Þʏi>ÛiÃÊ̅iÊÀœœ“Êœ˜ViÊÜiÊÃÌ>ÀÌ
UÊ
œÊœ˜iÊ܈Ê}ˆÛiÊ>`ۈVi
/…i˜Ê}œÊ>ÀœÕ˜`Ê̅iÊÀœœ“ÊÅ>Àˆ˜}°Êº7…>Ìʽ“Ê…œ`ˆ˜}ʈ˜ÊˆÃoÊ7…>ÌÊÊ>“Êviiˆ˜}ʈ˜Ê“Þʅi>ÀÌʈÃo7…>ÌÊÊ
˜ii`Ê̜Ê}iÌʜvvʓÞÊV…iÃÌʈÃo»
vÌiÀÊ̅iÊwÀÃÌÊ«iÀܘÊ}œiÃ]Ê>VŽ˜œÜi`}iÊ̅iÊë>ViʅiÉÅiʜ«i˜i`ÊÕ«\ʺ7…œÃiÊ}œÌʓœÀiÊÀiëiVÌÊvœÀÊ̅ˆÃÊ
dude, getting down, than they did five minutes ago?—hands go up, Whose up next?
"/\Êi>`iÀÃÊV>˜Êi>`ÊLÞÊiÝ>“«iÊ>˜`ÊÌ>ŽÊ>LœÕÌÊ̅iˆÀʜܘÊv‡Lœ“L°ÊÊ Ê/Ê °Ê"ÀʏiÌÊޜÕ̅Ê
`œÊˆÌʈvÊ̅iÞ½ÀiÊÀi>`ÞÊ̜Ê}œ°Ê*Ê/Ê,""Ê-°Ê˜Þ̅ˆ˜}ÊÜiÊviiÊˆÃʜŽ>Þ°
If a youth starts to get lost in the story, keep coming back to ‘what did it feel like’
vÊ>ÊޜÕ̅ÊÃÌ>ÀÌÃÊ눘ʜÕÌÊi“œÌˆœ˜>Þ]ʎii«ÊLÀˆ˜}ˆ˜}Ê̅i“ÊL>VŽÊ̜Ê̅iÊÀœœ“°ÊiÌʅˆ“É…iÀÊ̜ʎii«ÊiÞiÊ
contact with facilitators. Tell them to look around the room, feel his/her feet on the ground, relax, and
breath. We’re here with you.
Close the activity with some simple validations of everyone in the group.
You can never be wrong when you’re talking about your feelings. You are the genius of you.
Homework
In the journal, list of emotional flavors.
À>ÜÊޜÕÀʈ˜ÌiÀ˜>ÊÜi>̅iÀÊÃÞÃÌi“°Ê7…>̽ÃÊޜÕÀʈ˜ÌiÀ˜>ÊÜi>̅iÀÊÃÞÃÌi“ʏˆŽi¶ÊÀ>Üʈ̰Ê>«ÊˆÌ°ÊiÌʈÌÊ
down on paper.
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Sample “Mindful Listening” Module
Session Objective
To have participants understand the value and importance of true communication
Session Contents/Pivots
UÊ ˜ÌÀœÊ̜ÊÀi>ÊÌ>Žpºi>ÀÊ>“>»
UÊ ,i>ÊÌ>ŽÊˆ˜Ã«ˆÀiÃÊÕÃÊ̜ÊÀi>ÞʏˆÃÌi˜
UÊ œÜÊ`œÊޜÕʎ˜œÜʈvÊܓiœ˜iʈÃʏˆÃÌi˜ˆ˜}Ê̜ÊޜÕʜÀʘœÌ¶
UÊ V̈ÛiʏˆÃÌi˜ˆ˜}ÊrÊvœVÕÃÊ>ÌÌi˜Ìˆœ˜Êœ˜Ê̅iÊëi>ŽiÀ°Ê œÌʜÕÀʍÕ`}i“i˜Ìð
UÊ /…iÊۜˆViʈ˜ÊޜÕÀʅi>`Ê̅>ÌÊÌ>ŽÃÊňÌÊ>Ê̅iÊ̈“i
UÊ ViLiÀ}ÉÀœ«Ê̅iÊÜ>ÌiÀʏˆ˜i
UÊ i`ˆÌ>̈œ˜É…œ`ˆ˜}Ê̅i“ʈ˜ÉvÀii`œ“
UÊ 7…>ÌÊ>ÀiÊ̅iÊLi˜iwÌÃʜvÊ>V̈ÛiʏˆÃÌi˜ˆ˜}ÊÜiʍÕÃÌÊ`ˆ`
UÊ œ“iܜÀŽ\Ê«À>V̈ViÊ>V̈ÛiʏˆÃÌi˜ˆ˜}ÉÊÀi«œÀÌÊL>VŽ
Intro to Real Talk—“Dear Mama”
Props: Stereo/IPOD and a copy of 2Pac’s “Dear Mama”
/…ˆÃʈÃʍÕÃÌÊ>ÊŜÀÌʈ˜ÌÀœÊ܅ˆV…Ê“>ŽiÃÊÕÃiʜvÊÓ*>V½ÃÊÜiÊŽ˜œÜ˜ÊÌÀ>VŽpºi>ÀÊ>“>°»Ê>˜ÞʈvʘœÌʓœÃÌÊ
of the youth we work with are familiar with it. We’re using it in this module to introduce the foundational
mindful speaking and listening concept—real talk inspires us to really listen.ÊÝ«ÀiÃȘ}ʅœÜÊ̅ˆ˜}ÃÊ>ÀiÊ
for you an a raw, uncontrived way automatically makes people want to pay attention to you.
Script
We’ve got a lot of cool stuff to get into tonight, so let’s get focused, let’s get our stillness on so that
we can move forward together.
Whose words are these?
(this is a song most youth in juvie know—when we read it allowed most of them join in)
Play song
You are appreciated
When I was young’en me and my mama had beef
Seventeen years old kicked out on the streets
Though back at the time, I never thought I’d see her face
Ain’t a woman alive that could take my mama’s place
Suspended from school; and scared to go home, I was a fool
with the big boys, breakin all the rules
I shed tears with my baby sister
Over the years we was poorer than the other little kids
And even though we had different daddy’s, the same drama
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
When things went wrong we’d blame mama
I reminisce on the stress I caused, it was hell
Huggin on my mama from a jail cell
And who’d think in elementary?
Heeey! I see the penitentiary, one day
And runnin from the police, that’s right
Mama catch me, put a whoopin to my backside
And even as a crack fiend, mama
You always was a black queen, mama
I finally understand
for a woman it ain’t easy tryin to raise a man
You always was committed
A poor single mother on welfare, tell me how ya did it
There’s no way I can pay you back
But the plan is to show you that I understand
You are appreciated
-2Pac
9œÕÊV>˜Ê«>ÞÊ>LœÕÌʅ>vÊ̅iÊÌÀ>VŽÊœÀÊÜo°
How do we know these lyrics? Cuz we listen to that joint right? How many times you think you
heard that cut? What’s it about? He’s talking about his struggles with his mom’s, being locked down,
being poor and how hard she tried, and how much he loves her. It moves us right, cuz it’s real talk,
right? A real man can talk about what he’s going through. His own emotions aren’t embarrassing
or scary; he just throws it down, the way it is, without dressing it up. It’s interesting to hear someone
talking from that place, right? We listen in this completely different way. We slow down like he’s
talking to us, like he’s talking to whole world—to our common experience.
The truth is that you and everyone can MC like that…. at any time you can choose to really get in
your zone and throw down some authentic, human shit. That’s why people keep listening to 2Pac—
he transmitted that dimension—that sense of talking from inside everyone’s experience. How could
we not want to listen to that?
Who else’s words have moved you? How about MLK, Mother Teresa, Ceasar Chavez, Mandela?
Discussion: Active Listening
Props: marker, blackboard (or chart pre-drawn)
From the 2Pac track, we generally move straight into a discussion about what mindfulness is in relation
to communication.
Script
Today we’re gonna talk about communication. So let me ask you a question. How many of you feel
like you get talked at in here? You know what I mean? Either teachers or probation staff or just other
adults telling you what to do?
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
25
iÌÊÀi뜘ÃiÃÊvÀœ“ÊޜÕ̅o
What does that feel like when you’re getting talked at?
How do you know that you’re being talked at?
iÌÊÀi뜘ÃiÃÊvÀœ“ÊޜÕ̅o
Some of the ways people don’t listen:
1) try to top what you’re saying
2) miss the point or change the subject
3) try to fix it because they’re not comfortable with what
you’re saying
Ok, so let’s flip this. How do you know when someone is
really listening to you? What does that
feel like?
˜ÃÌÀÕV̜ÀÃʏˆÃÌi˜ÊvœÀÊ{Ê̅ˆ˜}Ã\ÊLœ`Þʏ>˜}Õ>}i]Ê̜˜i]ÊܜÀ`Ã]Ê
and eye contact.
There are 3 major parts in any communication: body
language, tone and words. Because we don’t only use words right? Animals communicate without
any words. There’s body language or posture, facial expression and eye contact. According to the
research, 55% of impact is determined by body language--postures, gestures, and eye contact, 38%
by the tone of voice, and 7% by the content or the words used.
À>ÜÊ>Ê«ˆiÊV…>ÀÌʜvÊÃÌ>̈Ã̈VÃ
How does it make you feel to be listened to like that?
Instructors listening for good/connected.
The training for this kind of communication that makes us feel connected is called active or mindful listening—which basically means listening for the meaning. Active listening is a way of listening
and responding to others that focuses attention on the speaker. Instead of our own judgements and
opinions. Because most of the time, people aren’t really listening to each other. You ever experience
that, when your trying to talk to somebody and they’re not hearing you? That inability to hear, it’s
like their deaf. Let me give you an example.
"««œÀÌ՘ˆÌÞʅiÀiÊvœÀÊ>ÊLÀˆivʓi`ˆÌ>̈œ˜°ÊvÌiÀÜ>À`Ã]Êw˜`ʜÕÌʅœÜʓ>˜ÞÊ«iœ«iʅi>À`Êܓiœ˜iÊÌ>Žˆ˜}Ê
in their head? A voice in their heads that was talking shit?
How many people have a voice in their heads that is talking shit all the time? We all have this inner
commentator. It’s a like a sports announcer in your own head. Always talking about the game, but
never in the game.
Who is it talking shit about?
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Instructor listening for both 1) self and 2) others.
How does this get in the way of hearing people?
˜ÃÌÀÕV̜ÀʏˆÃÌi˜ˆ˜}ÊvœÀ\ʺ>ÈV>Þ]Ê܅i˜ÊÜi½ÀiʏˆÃÌi˜ˆ˜}Ê̜Ê̅ˆÃÊۜˆVi]ÊÜiÊV>˜½ÌÊLiʏˆÃÌi˜ˆ˜}Ê̜Êܓiœ˜iÊiÃi°»
Have you ever seen a misunderstanding that turned into a fight because that voice took over? What
is our defense contract? What is it that we can’t hear someone say because it hurts too much? If they
call you a punk, a pussy?
Insert your own personal story about communication
(Instructor talks about a time in their own life when they had difficulty communicating, they weren’t able
to hear what someone else was saying, their own lack of communication caused something to escalate, etc.)
Ý>“«iʜvÊ̅ˆÃÊvÀœ“Ê6ˆ˜˜Þ\
Looking back, I was never taught how to be in a real conversation. I learned how to snap on
people, I learned to be quick-witted and always have a good comeback. I definitely learned how to
be a smart ass. Cause I thought that was going to make me happy, if nobody could ever get the last
word in, I could prove that I was smarter, faster and more ruthless so don’t fuck with me.
Basically I thought a conversation consisted of me talking and you listening, then I’ll give you some
time to make some noise, (while I think about what I’m going to say next), then maybe you’ll shut the
fuck up so I can talk again.
Activity: The Iceberg/ Dropping the Waterline
i«i˜`ˆ˜}ʜ˜Ê…œÜʏœ˜}ÊޜÕʅ>ÛiÊvœÀÊV>ÃÃ]Ê`œÊ>Ê̈“iÊV…iVŽ°Ê"˜ViÊޜÕÊÃÌ>ÀÌÊ̅ˆÃÊ>V̈ۈÌÞ]ʈ̽Ãʈ“«œÀÌ>˜ÌÊ̜Ê
iÌÊiÛiÀޜ˜iÊ}iÌÊ>ÊܜÀ`ʈ˜°Ê9œÕÊÜ>˜ÌÊ̜ÊLiÊ>LiÊ̜ʅi>ÀÊvÀœ“ÊiÛiÀޜ˜iʈ˜Ê̅iÊÀœœ“Ê܈̅œÕÌʈ˜ÌiÀÀի̈˜}Ê
the flow. Send people to the bathroom or for a water break first and set a strong container.
ºÀœ««ˆ˜}Ê̅iÊ7>ÌiÀˆ˜i»ÊˆÃÊiÃÃi˜Ìˆ>ÞÊ>˜Êœ««œÀÌ՘ˆÌÞÊvœÀÊޜÕ̅Ê̜Êëi>ŽÊ>˜`ʏˆÃÌi˜Ê̜Êi>V…ʜ̅iÀʈ˜Ê>Ê
space of vulnerability. It’s also an exercise that demands that the facilitator model what it’s like to say
something real about themselves and their experience—about a real struggle they’ve gone through,
about the shit they don’t normally talk about with other people. The key hear is to actually feel it—forcing it is really not a good idea, which is why it’s usually good to wait until you have some rapport with
the group before doing this module.
If done well, this exercise can radically shift the relationships inside the group.
Script
Anybody know what an iceberg is? Y’all know what sunk the Titanic? So basically it’s a giant piece
of ice that’s floating in the ocean. And you can only see the very top part, but 90% of the iceberg is
underwater. You can’t see it at all, but it’s mostly what’s there. How is that just like us?
So what we’re gonna do in here is drop the water-line. We’re gonna go first. We’re gonna take a
risk here. Is there enough trust in this room? Can we agree that what’s said in this room stays in this
room? At one point, your friends were strangers. So what if that could happen again right now, with
the people in this room?
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
27
Instructor drops it.
For me… on the real, (I would then model for real, dropping the waterline maybe 5 minutes, and
then wrap it up something like this) I had a neighborhood, I had a crew, but what I found out later,
was how all my homeboys had the same madness going on as me, and they never talked about it
either. As down as we were, we never shared the things that were hardest for us… how real was
that? I know it’s hard to really share what goes on in our lives, cuz the shit ain’t pretty. Sometimes
we might think it’s our fault. Maybe we were taught by somebody to hold it all in… Raise your hand
if that one is true for you. Who’s next?
Let them share and tell some of what they’ve been hiding.
Meditation on Vulnerability
Alright. Get your stillness on. I want you to close your eyes, we’re going to sit for a few minutes…
I want you to think about all the madness you’ve been thru, at your house, with your family, maybe
you lost somebody, what’s it been like for you on the inside? And think about the person who taught
you to hold it all in, picture them for a second. And in silence, if you were really going to be honest,
from your heart… do you think that person was happy? Just think about them for a moment. Do you
think that person felt alone in the world. Keep breathing.
Let them settle in silence….
Most of us have learned this shit from people we don’t want to be anything like. So why would we
follow the same wack training that they got from somebody else that wasn’t happy? This is about
freedom. Freedom to be who we really are, free to talk about the shit that’s hard for us, to be there
for real for our peoples.
But, I ain’t going to front, it takes a lot of courage to step out of our image. Who’s going to be the
first one to get down? Real talk.
At this point open it up for others to share what’s real for them… and spend most of the session in that
space with each other. Laying a foundation of trust and realness that we could turn into a part of our nor“>̈ÛiÊVՏÌÕÀiʈ˜Ê̅iÊV>ÃðÊvÊ«iœ«iÊÃÌ>ÀÌi`Ê̜Ê}œÊœ˜}]ÊޜÕʓˆ}…ÌÊ>``\ʺ/…iÀi½ÃÊ>ʏœÌʜvÊ«iœ«iʈ˜Ê…iÀi]Ê
>˜`ʜÕÀÊV>ÃÃʈÃÊŜÀÌ°ÊvÊÜiÊ>ÊŽii«ÊˆÌÊÀi>Ê>˜`ÊVœ˜VˆÃi]ÊÜiÊV>˜Ê…i>ÀÊvÀœ“ÊiÛiÀÞLœ`Þo»
Wrap-up
So look at what we just did over the past hour. Let’s talk about the changes we’re making right now.
This is freedom. Just these little steps that we’re taking are making a difference.
If I really know someone’s story, and what they’re been through…it’s almost impossible for me not to
care about them. And then, when they’re stressing, we can give them a little bit more space. Because we know where their heart is at, and what kind of stuff is on their shoulders.
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
Homework
Props: journal
“The greatest compliment that was ever paid me was when someone asked me what I thought, and
then listened to my answer.” -Thoreau
Before our next session let’s really try to practice listening to someone. Could be someone at school,
in the hood, in the unit. Whatever, just give it a shot, and see what it feels like to really listen. And
see if you can start noticing that voice in your head, and not falling into it. I’d also like us to pay attention to how it feels to be listened to, that gift we could give each other. I want to hear next session
what that felt like.
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
29
Sample “Transforming Negative Core Beliefs” Module
Session Objectives
1. To help youth understand what a core belief is
2. To help youth identify their own negative core beliefs
3. To help youth begin to transform negative core beliefs, or at least not have their beliefs
ºÀ՘Ê̅iÊŜÜÊVœ“«iÌiÞ°»
Session Contents/Pivots
UÊ
i}>̈ÛiÊVœÀiÊLiˆivÃÊrÊ̅iÊ«ÀˆÃœ˜Ê܈̅ˆ˜
UÊ /…iʜ«iÀ>̈˜}ÊÃÞÃÌi“
UÊ *…ˆœÃœ«…ÞʜvÊ̅iʅi>ÀÌÊiÝiÀVˆÃiÉ`ˆÃVÕÃÃ
UÊ ½“ʏi>ۈ˜}ʍÕۈiÊ}>“i
UÊ 7
Ê …œÊ>ÀiʜÕÀÊ«œÃˆÌˆÛiʅiÀœió܅>ÌÊVœÕÀ>}iœÕÃÊ̅ˆ˜}ÃÊ`ˆ`Ê̅iÞÊ`œ¶É`ˆÃVÕÃÃʜÕÀÊLiˆivÃÉ
what do I have to remember to stay in my power?
UÊ œ“iܜÀŽ
Discussion: Surfacing Negative Core Beliefs
Lead the discussion off with this:
Please everybody close your eyes, and just try to take this in:
You are whole and complete as you are
There is nothing wrong with you.
You are worthy of love and acceptance.
I love and care about each one of you.”
So, did anyone’s inner voice start talking shit? Notice what kind of self-talk arises.
We know our core beliefs largely through negative self-talk.
So, many of you have been locked down before, but that prison was the one outside of you. What
we’re going to look at is the prison that is inside of you. Your inner prison is called something. One
kid we worked with called his inner prison a gang. He thought he had to do a lifetime bid. These
were his words… “I’m going to be a gang member for life.”
“There’s no school for me, No job. I thought because I went to juvenile hall, it’s got to be on my
record. That I was a bad kid, I wasn’t going to be able to get a job. That made me feel like my life
was over. And I was only 18. I would apply to jobs, but I was scared they weren’t going to give me
the job because I’d been in locked up. Things like that made me feel like I don’t care anymore.
I give up. Game over.”
That same kid has been helping us develop this program on the outs. He’s got his own business and
he’s enjoying his freedom. He had to break out of his inner prison first. Only then did he stop coming back to this one.
30
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
How many people know who Nelson Mandela is? And if someone does know, what can you tell me
about him?
If no one knows…Mandela was in prison for 27 years and tortured. Then his people elected him Presi`i˜ÌʜvÊ-œÕ̅ÊvÀˆV>°ÊiÊÃ>ˆ`\ʺÌʘiÛiÀʅÕÀÌÃÊ̜Ê̅ˆ˜ŽÊ̜œÊ…ˆ}…ÞʜvÊ>Ê«iÀܘ]ʓœÃÌʜvÊ̅iÊ̈“iÊ̅iÞÊ>VÌÊLiÌÌiÀÊ
LiV>ÕÃiʜvʈ̰»Ê7…>ÌÊ`œiÃÊ̅>Ìʓi>˜Ê>LœÕÌÊÕöÊ7iÊÕÃÕ>ÞʏˆÛiÊիʜÀÊ`œÜ˜Ê̜ʫiœ«i½ÃÊiÝ«iVÌ>̈œ˜ÃʜvÊÕðÊ
Analogy: “The Operating System”
So why are we talking about this negative stuff? (guage the room)
We’re always trying to avoid negative stuff, but the more we learn about this the less it controls us.
Negative core beliefs are like the operating system on a computer. Our culture, family, etc are putting beliefs into us, programming us with these beliefs, and we’re running and at a certain time we
need to stop and examine the software that we have been operating on.
Remember when we were talking about living down to people’s expectations? These are the kind of
things we’re talking about. We’re trying to live with this played out software, It’s like we’re playing
with an old ass Nintendo system in 2009.
We’re programmed with these core beliefs. We’re not good enough, we’re broken, the world is
fucked up, there’s not enough, we’re not gonna make it, you can’t trust people.
How many of you have heard these negative messages?
When was the first time you heard that negative core belief, what age were you?
(So we’re still operating from that belief, but now we’re 16)…
Someone told you you were like that and you believed it, you made it your own. Now you are
responsible for keeping this belief alive. This is why we’re doing this, this is what mind training is
about…we can notice and then change who we are.
Just turn on the television. It’s telling you that you need some new shit to be cool, or to feel better
about yourself. It’s telling you you can’t trust people. It’s telling you that everything’s fucked up…
Right? Think about it. It’s some crazy shit. I mean, when was the last time you heard about something really positive on the TV? Because the whole vibe of it, the whole purpose, is to make you feel
like something’s wrong. It’s to make you feel anxious, and afraid, and off balance, so you’ll keep
watching, and buy some of the shit they’re trying to sell you.
Activity: “Philosophy of the Heart”
Props: large piece of paper with red heart on it, radiating yellow rays, tape to attach it to someone, 1
purple & 1 blue magic marker
People put all this shit in us, and then that’s how we start seeing the world. It’s the operating system
that’s running us.
The exercise consists of putting a piece of paper (with a red heart drawn on it) on someone. We’re
going to make sure this room is safe. It takes a lot of courage to stand up in front of a room full of
people, and do this exercise. Our job is to make sure that nobody is going to be malicious, or really
personal. The heart has bright light (yellow) rays surrounding it. In the beginning we ask what kind
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
31
of words would describe a baby’s heart? This is every baby ever born… anybody you can think of,
this is how they came into the world…
Tell me all the things you see when you look into a baby’s eyes, when you see a baby play or just
do his or her thing.
As we continue the questions, the child grows up…
As a toddler, in the kinds of houses we grew up in, what kind of things might he hear? What are
they gonna do to deal with all of this? In kindergarten, what kind of things might be said to him? In
jr. high, what names might he be called? What kind of names did you hear? All right this kid finally
makes it to high school… what kind of things might be said to him? What did you hear?
This whole time every name that’s been said, turns into a scar. (represented by a slash of purple magic
marker). By high school, the inside of the heart is almost completely filled with scars.
Now how do you think this kid feels? How does he make it through the day?
At this point, start to draw a circle around the heart (in a different color) explain this is like an armor,
that we all put on to live in this crazy world.
Now let’s say this kid hangs out in a neighborhood with a bunch of other kids that have been
through something similar to him. How about if he’s locked up with a bunch of kids who have been
through this? How are they going to relate to each other? How is he going to relate to himself? Our
protection/armoring helps us feel safe, but really we end up feeling separate, isolated, and ultimately alone.
/, -/" \Ê œÜʘœÌˆViÊ̅>ÌÊiÛi˜Ê̅ÀœÕ}…Ê>ÊœvÊ̅iÃiÊÃV>ÀÃ]Ê̅iʅi>ÀÌʈÃÊÃ̈Êň˜ˆ˜}°
/>ŽiÊ̅iʅi>ÀÌʜvvʜvʅˆ“°ÊÀÕÅʅˆÃÊŜՏ`iÀÃʜvvÊ>ʏˆÌ̏iÊLˆÌ°Ê/…i˜ÊÌÕÀ˜Ê̜Ê̅iÊÀœœ“]ʺ œÜÊÌiÊ“iÊ܅>ÌÊ
ޜÕÊÃiiÊ>LœÕÌÊ̅ˆÃÊ«iÀܘ¶»Ê/…>ÌÊÜ>ؽÌÊ«iÀܘ>]Ê̅ˆÃʈðÊiʈÃÊVœÕÀ>}iœÕÃ]ÊVœœ]ÊiÌV°Ê­6>ˆ`>̈œ˜Ã®°
(To person who had the heart on him/her): What did you hear from them? What’s one thing that they
didn’t say about you that’s also true?
So check it out. In that exercise, all the scars around the heart, all the barbed wire, all the negative
stuff that gets put in us... That’s the operating system we were talking about earlier. So the first thing
we’ve got to do is to realize that it’s there, right? We can’t do anything about it until we realize it’s
there. If we don’t even realize it’s running things—then it’s invisible, and it has this weird power.
But now, we can start to see it. Remember when I said “your inner prison is called something?” This
is what I was talking about. And when we start to realize this, when we hear that voice go off in
our head that’s talking shit, we can start to go, “Oh yeah, I know what you are. You’re that part of
my operating system, you’re that piece of my armor that’s there because I got hurt. Because of that
crazy shit that happened with my pops in the 3rd grade,” or whatever. We start to realize where
these things that are negative that are inside us are coming from. And when we start to realize this,
there’s a tremendous power, because now we can start to choose how we respond to it, and we can
start to work to clean that stuff out of us.
How many times have you been out and still felt like you were in this inner prison? And that inner
prison may have led you to real lockdown?
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“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
We can start to work to clean the heart. And this is a huge place where this mental training, this
meditation practice comes in. Once we know that there’s this sun that’s always there inside us
behind the clouds, this light behind the barbed wire, then we can have more peace inside, we don’t
have to be so nervous, because we know that no one can take it away from us. And we can start to
let go of the negative things that we are carrying; the things that we don’t want anymore.
Game: “I’m Leaving Juvie”
œÌi\Ê̅ˆÃÊ}>“iÊV>˜Êi>ȏÞÊLiÊ>`>«Ìi`Ê
youth in different programs outside of
probation. The point is to focus on the mix
of setting positive intentions and paying
close/deep attention to the group.
Set everyone in a circle and ask everyone
to take a minute and visualize themselves
leaving the hall, and how they want their
life to be on the outs, and what they need
to do in order to make that happen.
˜ÃÌÀÕV̜ÀÊÃ>ÞÃ]ʺ½“ʏi>ۈ˜}ÊL>˜ŽÊLi…ˆ˜`Ê
ˆ˜ÊÕۈiÊ>˜`ʽ“Êœ˜˜>ÊÌÀ>˜ÃvœÀ“Ê̅>ÌÊňÌÊ
ˆ˜Ìœo>Ê`ˆ«œ“>Ê­œÀÊ>ʓÞÊ°°°]ʜÀÊ>Ê
œL°°]Ê>˜`ʽ“ʘiÛiÀÊVœ“ˆ˜}ÊL>VŽ°»Ê iÝÌÊ
person has to repeat what was said before
and add a new item. Items have to be
positive, can’t be x-rated, can’t be illegal.
So eventually, you have a memory contest going where everyone has to pay very close attention to what
was said before. If you miss an item, you are out. It goes on until the last person is standing, able to
recite the entire list.
Ê}œœ`ÊvœœÜÊÕ«ÊܜՏ`ÊLiÊ̜Ê>ÎʈvÊ>˜Þœ˜iÊÀi“i“LiÀÃÊ̅iʏˆÃÌÊ̅iÊvœœÜˆ˜}ÊÜiiŽ°Ê"ÀÊ̅iʏˆÃÌÊVœÕ`ÊLiÊ
made into a class mantra.
Homework: Cultivating Positivity
Props: Journal
Think about one of your heroes… What did they do that you respected, that took courage, was
smart—innovative? What did that person believe about themselves?
What do I believe about myself? And how does that feel? And dropping it into the body. Keep
anchoring it. Think about one of your heroes, “Maybe that’s possible for me.” So we start thinking
about different ways of being that are positive that we could try on and imagine ourselves. What
would that be like if I had that kind of character or if I had that kind of courage?
As homework, have everyone in the class write 1 positive thing they respect about somebody else in the
class, or as many people as they have something positive to say about. Bring it back next session.
“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”
33
The Mind Body Awareness Project
111 Fairmount Avenue, Suite 508
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