A Mindfulness Curriculum for Adolescents to Cultivate Emotion Regulation, Attention, and Performance
Patricia C. Broderick, Ph.D. with Foreword by Jon and Myla Kabat-Zinn Published by New Harbinger, 2021 Audio by author
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Course Curriculum
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Why Is Mindfulness So Popular? 2
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Mindful Marketing 3
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Stress Reduction 4
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Stress In Adults 5
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Stress In Teens 6
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Student Wellbeing 7
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Does Mindfulness Live Up To The Hype? What Research Shows 8
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Stressed Unemployed Adults 9
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Adults (18-75) with anxiety disorders 10
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Epigenetics 11
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Evidence from recent meta-analyses show MBIs are effective 12
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Teacher Well-Being 13
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Teacher Program Results After 8 Weeks 14
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Mixed Results for School Interventions 15
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Identify Roots of Stress 21
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Think of a time you felt (perceived) stress 22
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What does perceived stress do to the body? 23
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The Brain's Role 24
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Effects of Chronic Stress/ Allostatic Load 25
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Genetic and Epigenetic Effects 26
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Stress is a Potent Source of Epigenetic Programming 27
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CTRA: An ancient response to stress 28
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What is the CTRA? 29
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Social Determinants of Health 30
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What Perceived Stress Does to the Mind 31
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Perceptual Narrowing 32
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The Default Network 33
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Wandering Mind = Unhappy Mind 34
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Brain-Based Mechanisms of Maladaptive Stress-Reactivity 35
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Stress & Emotions 36
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Changes in Emotional Reactivity 37
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Distress Tolerance 38
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Distress Intolerance 39
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It’s all connected 40
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Stress (Distress) and Interconnected Networks 41
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Standard Stress Management 42
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So what is Mindfulness? It’s more than you think 43
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Mindfulness offers a fundamentally different way to deal with stressful experience. 44
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Mindfulness: A Mind/Heart Skillset 45
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Nuts and Bolts of Learning to BREATHE 54
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Intervention and Prevention 55
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L2B Goals 56
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Conceptual Model 57
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Sequence of L2B themes 58
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BREATH 59
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L2B Session Structure 60
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How can you teach the 6 themes in 12 sessions? 61
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Features of L2B, 2nd Ed. 62
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Before Program Implementation 63
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Moving to Mindfulness 64
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Pedagogy: Guided Discovery 65
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Example: Transitions for B Theme 66
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Trauma-Informed Adaptations 67
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Diversity and Inclusion 68
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Age: What’s the best fit? 69
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Stages of understanding mindfulness in adolescence 70
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B Theme 71
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Three Main Executive Functions 72
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Executive Function Tasks: L2B v Control 73
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Focused Attention 74
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The B Theme in 4 parts 75
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B Sequence expanded 76
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Setting the Stage 77
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What Mindfulness is and what it isn’t 78
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What Mindfulness is and what it isn’t 79
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Experimenting with Mindfulness 80
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Experimenting with Mindfulness 81
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Practice – Body Scan 82
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Practice: Short Body Scan 83
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Attention Shift 84
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Home Practice 85
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Mindfulness in My Life 86
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3-Minute Body Scan 87
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Suggestions for Between Sessions 88
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Final Reflections and Practice 89
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R Theme 90
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Adolescence (12-24): A Period of Rapid Brain Maturation 91
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But some thoughts are sticky. What’s the problem? 92
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Portrait of an Inner Distressing Event 93
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Which one describes your thinking? 94
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Mindfulness shifts our relationship to thoughts 95
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I AM NOT MY THOUGHTS 96
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Teaching Mindfulness of Thoughts: An Important Ingredient 97
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The R Theme in 3 parts 98
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1. Introduction and Recap 99
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2. Exploring Thinking 100
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2. Exploring thinking 101
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2. Exploring thinking 102
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3. Practice 103
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Home Practice 104
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Practice: Mindfulness of Thoughts 105
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E: Emotions 106
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Is there something special about adolescent emotional experience? 107
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A Protracted Period of Brain Development 108
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Developmental challenges to emotion regulation 109
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What’s the problem with adolescent distress/discomfort 110
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How effectively do adolescents cope with distress? Why is this important? 111
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Low Distress Tolerance and Avoidance in adolescence is related to many harmful behaviors 112
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L2B, Attention Reorienting and Amygdala Reactivity 113
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Top-Down + Bottom Up Optimization Processes 114
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The E Theme in 3 parts 115
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Introduction & Recap 116
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Exploring Feelings (Emotions) 117
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Exploring Feelings (Emotions) 118
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Exploring Feelings (Emotions) 119
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Practice: Mindfulness of Emotions 120
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Other Practices- “Finding the Feeling” 121
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Home Practice 122
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Tips to Take Away 123
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Let's Practice Mindfulness of Emotions 124
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A Theme 125
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Sensitive Period of Development = Window of Maximum Plasticity 126
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Another Sensitive Period: Development of the Social Brain 127
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Malleability: Bringing Experience into the Brain 128
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The onset of many disorders in adolescence 129
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This is your brain on stress! 130
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Is Stress-Free The Goal? 131
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Can moderate stress promote the development of future coping skills? 132
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The A Theme in 3 parts 133
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1. Introduction & Recap 134
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2. Exploring stress (the unpleasant) 135
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2. Exploring stress (the unpleasant) 136
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2. Exploring stress (the unpleasant) 137
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2. Exploring stress (the unpleasant) 138
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What's The Best Balance? 139
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What Happens When We Practice Mindfulness? 140
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Memo from the Body-Mind: Content in Memo 141
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3. Practice 142
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3. Practice Mindful Walking 143
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Invitation to Home Practice 144
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Final Reflections and Practice 145
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146
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T Theme 147
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Can We Change/Train Habits Of Mind and Heart? 148
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The Brain 149
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Can mental practice change the brain? 150
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THE PLASTIC HUMAN BRAIN CORTEX 151
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What about practicing emotions? 152
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Images from Paul Ekman studies 153
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Practicing certain emotions can lead to mindlessness and increased stress 154
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Images from Paul Ekman studies 155
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Are only "positive emotions" allowed? 156
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Practicing Emotions in L2B: Acceptance, Gratitude, Kindness and Compassion 157
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The T Theme in 3 parts 158
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1. Intro Practice and Recap 159
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2. Cultivating Well-being 160
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2. Cultivating Well-being 161
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2. Cultivating Well-being 162
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3. Practice 163
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3. Practice 164
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Let's Practice 165
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H Theme 166
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The H Theme in 3 parts 167
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1. Intro, Recap and Practice 168
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2. Practicing and Moving Forward 169
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2. Practicing and Moving Forward 170
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Mindful Beading 171
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2. Practicing and Moving Forward: Mindful Quilt 172
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Mindful Quilt 173
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‘Stress Island’ – Surrounded by Mindfulness Practices 174
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3. Closing Practice 175
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Tips To Take Away 176