Lesson 8. Distraction, what is it?

Guided Breathing Exercise | 5:25 |  Shoulder Roll Breathing

During this breathing exercise, we take slow deep breaths in through our nose and raise our shoulders up towards our ears. Then slowly lowering our shoulders while breathing out through our mouth.

 

Educators | 

Rolling shoulders up and down in time with your breathing is a quick and easy exercise to help you relax anytime during the day.

 

 

Reflection with students |

• Did everyone close their eyes during this exercise?
• How is everyone feeling? More relaxed?
• When can we use this breathing exercise?
• Can we do this breathing exercise anytime during the day?

 

 

Mindful Life Lesson | 7:00 | Distraction, what is it?

One or main objectives is to assist children in getting a clear understanding of how their minds wander, even when they are trying to concentrate and focus.

 

Educators | 

Today we are going to explore DISTRACTION and what this means

 

Let's Begin |

Today in our lesson we will be exploring DISTRACTION, can anyone share with the class what DISTRACTION means? Examples may include;

• When it is difficult to pay attention or concentrate
• Something that prevents you from concentrating on what you are doing.
• When your attention is taken away from what you are supposed to be doing.

What are some things that DISTRACT us?

• Sounds - For example talking, TV's, iPads, music, phones, cars or trucks
• Smells - Food, unpleasant smells, smoke
• Touch - Someone poking you or bumping you.
• Sight - A creepy spider, a bright t-shirt, a visitor in the room.

 

Discuss |

We all get distracted, it is very normal. But, if it happens all the time it can really prevent us from learning, focusing, concentrating. We also tend to make more mistakes when we are distracted and our MONKEY MIND starts to jump.

When we are distracted we can also miss out on important information that can help us with our school work, tests or, miss out on opportunities that will are happening during recess, lunchtime or after school.

What are some things we can do to help us be more PRESENT when we have become distracted? Invite students to come up with ideas

• Breathing deeply into your belly 2 or 3 times, and then begin to focus on what you were doing.
• Connect with your body, for example, notice your fingers and what they are touching, feel you your toes wiggle, feel the temperature in the room, notice sounds you can hear.
• Imagine a bubble around you, and imagine that noise can’t distract you in your bubble.

When you notice you have become distracted you could also try thinking the words “Distracted" and “Thank You Mind”.  Then begin to focus on your breathe and pay attention to what you are supposed to be doing.

 

 

Mindful Life Exercise |  3:00 - 5:00 | The Distracting Game

This exercise is a helpful tool to teach children ways we can focus and concentrate when there are things happening around us that are distracting. This exercise is also empowering, allowing students to understand what distraction and the impulses that come with them feel like on the inside.

 

Let's Begin |

Let your students know that you will be doing a distraction exercise with them. The object is to see who can stay focused on their breath and remain mindful while you attempt to distract them.

Let students know they are out if they open their eyes, laugh or make a noise during the 2 minutes. 

The key is to stay focused on their breath as best as they can. 

Students must keep their hands on their laps during this exercise. If they get distracted they are out and must put their hands on their desk.

Have fun making distracting noises. Some suggestion for noises include

• A tambourine
• Small drum,
• Party whistle, be creative.

Remind students the breath can be a great and powerful anchor to help us stay focused.

 

Reflection with students |

• Did you find it easy or hard not to get distracted?
• Did focusing on your breath help
• Remind students the breath can be a great and powerful anchor to help us stay focused.

 

 

Mindful Life Practise |

This is a great opportunity for students to start noticing distractions around them and return to their breath so that they can focus again.

 

Practise |

1. Ask students to practice taking 3 breaths in and out if they notice something distracting them when they are trying to focus. For example when they are doing homework, listening to the teacher, or practising playing an instrument.
2. If they wish they may also practise thinking the words "Distracted" or "Thank you Mind" when they notice they aren't paying attention, then direct their attention back to what they are doing.

 

 

Guided Meditation | 9:55 | "Pebble by the River"

Imagine the sky is a clear blue and you are standing on the bank of a beautiful river. As you look up there is not a single cloud in the sky. Now slowly inhale feeling the breath as it flows through the nostrils down into your stomach. Slowly exhale allowing your shoulders to gently fall, and your mind to settle.

 

Educators |

Play this meditation as many times as you like, but remember, just one meditation one week at a time.  

 

Reflection with students |

• Did everyone enjoy today’s meditation?
• How are you feeling after spending time by the river?
• Could you see the pebble slowly sink to the bottom?

 

Journal | PDF Format | Monkey Mind

 

Educators |

Slide to your students' journal to your desktop and print.