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THANK YOU TO OUR PARTNERS ON
THIS PROGRAM!
Mindfulness For All Families
LESSON INDEX
LESSON #1
WHAT IS MINDFULNESS?
LESSON #3
EMOTIONS &
THE 5-SENSES
LESSON #5
SELF-CARE &
COMPASSION
LESSON #2
SCIENCE OF
MINDFULNESS
LESSON #4
GROW YOUR
GRATITUDE
LESSON #6
ROUTINES
THAT LAST!
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LESSON ONE
There are many benefits to mindfulness, including reduced stress and anxiety, improved sleep, increased self-regulation, and better focus and academic performance. Mindfulness helps you better respond to the things life throws at you, instead of automatically (and maybe regretfully) reacting.
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Those are some good reasons to practice mindfulness, but it’s helpful to have your own reasons as well. We may practice mindfulness to become more present for our loved ones, to help us respond differently to difficult feelings, to find more joy in each day, or all of the above.
ON-THE-GO ACTIVITY
We’ve reviewed some benefits to practicing mindfulness, but we’re more likely to stick with something when it’s meaningful to us. In your Workbook, list a few of your own reasons why you’d like to practice mindfulness. Revisit and add on whenever you’d like.
LESSON TWO
When we understand how our brain reacts in stressful situations, we can actually train it to respond in a more appropriate manner. In this lesson, we discuss what’s happening in the brain when we get stressed out. As we move through this program, we’ll explore different ways to practice mindfulness and calm the stress, together.
ON-THE-GO ACTIVITY
ACTIVIDAD SOBRE LA MARCHA
What helps you feel calm? This worksheet will help you figure it out. Next time you feel stressed, ask yourself what you need in this moment. Refer to your Calm List to help your body complete the stress cycle.
LESSON THREE
Name It to Tame It: When you experience a big emotion, NAME IT - either out loud or in your head. When we notice and label the emotion, we are creating space between the emotion and our response to it. We TAME IT before it gets out of control and leads to an action we may later regret. In this lesson, we learn how to check in with ourselves and make it a daily habit!
ON-THE-GO ACTIVITIES
Check-in with your emotions to build self-awareness. Keep track with this quick calendar! (left)
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Use these Emotion Cards to
help kids in your family
NAME-IT to TAME-IT. (right)
LESSON FOUR
In this lesson you’ll discover the benefits of a daily gratitude practice -- it’s easier than you think to start your own!
ON-THE-GO ACTIVITIES
We make it easy to start a daily Gratitude Journal. Follow the instructions and use our prompts to build daily habit. Don’t forget the most important part of practicing gratitude: always notice how it feels to be grateful!
LESSON FIVE
Self-care is a deliberate action that benefits your mental, physical, and/or mental health. You can add simple moments of self-care throughout your day, and also schedule in longer self-care practices on a weekly or monthly basis. Remember the oxygen mask rule: you need to take care of yourself (put your own mask on first) in order to be able to be there for others. Self-care benefits you as well as those around you, and can be practiced by all ages!
Define what SELF-CARE is to you. What does it include? Be specific: baking, riding a bike, listening to music. Schedule it into your day using our calendar template and start to MAKE IT HAPPEN!
LESSON SIX
If you’d like to create a more mindful home environment, remember that it starts with you. When you’re more aware of your own feelings and triggers, you’re better able to respond mindfully instead of react mindlessly. You’re more present for your kids as well as yourself!
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In this course, we’ve explored many different ways to be mindful through movement, practices, and activities. Now it's time to put it all together and create your own daily mindful routines!
DOWNLOAD THE COMPLETE WORKBOOK
Get the Respond sections of Lessons 1-6 all in one PDF!
