Developed by the Center on Aging and DIS-Ability Policy at Mount Saint Mary College, Newburgh, NY Informed by the Parent Stress Intervention Program at the Vanderbilt Kennedy Center for Excellence in Developmental Disabilities
Mindfulness Strategies and Train-the-TrainerMeditationsProgram
Train-the-Trainer Manual by Mindy Scirri, Ph.D., in collaboration with the Parent Network of WNY Funded by the New York State Developmental Disabilities Planning Council
Table of Contents Module 1: Welcome/Introduction ................................................. Page 1 Module 2: Partners in this project ............................................ Page 2-4 Program Training Overview and Expectations ............................ Page 5 The Foundation/Introductory Activity .......................................... Page 6 Mindfulness Session Guidelines and Benefits ............................ Page 7 What is Stress ................................................................................. Page 8 Managing Stress/Mindfulness ................................................ Pages 9-10 Choosing Mindfulness Strategies............................................... Page 11 Mindfulness Strategy #1: Take a Breath .............................. Pages 12-26 Mindfulness Strategy #2: Staying in the Now ..................... Pages 27-37 Mindfulness Strategy $3: 3-2-1 Grounding ......................... Pages 38-48 Mindfulness Strategy #4: Soles of the Feet Awareness .... Pages 49-59 Mindfulness Strategy #5: Power Poses............................... Pages 60-66 Mindfullness Strategy #6: Gratefulness .............................. Pages 67-74 Mindfulness Strategy #7: Changing Your View .................. Pages 75-84 Teaching Mindfulness ........................................................... Pages 85-86 Additional ProActive Caring Resources .................................... Page 87 Funding Source ............................................................................ Page 88 Afterword....................................................................................... Page 89 References ................................................................................... Page 90 Thank you...................................................................................... Page 91
About the ProActive Caring Train-the-Trainer Program
The ProActive Caring Train-the-Trainer Program teaches trainers
how to use mindfulness strategies with individuals with intellectual and developmental disabilities (IDD). This program builds capacity for service providers to utilize mindfulness strategies, guided meditations, and a task analysis app to promote individuals’ independence.
Thank you for being here!
• Funded by the New York State Developmental Disabilities Planning Council (NYS DDPC)
This program was…
* DIS-Ability = Designated Individual Strengths & Ability
Welcome and Introduction
• Developed by the Center on Aging and DIS-Ability Policy* at Mount Saint Mary College in Newburgh, NY, in collaboration with the Parent Network of WNY
• Informed by the Parent Stress Intervention Program (PSIP) at the Vanderbilt Kennedy Center for Excellence in Developmental Disabilities in Nashville, TN
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Partners in this project
The Center on Aging and DIS-Ability Policy* at Mount Saint
Elaine Sproat, Senior Adviser
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College Parent Network of New York www.parentnetworkwny.org * DIS-Ability = Designated Individual Strengths & Ability “Supporting families and professionals to empower individuals with disabilities to reach their full Kimberleypotential”Kadziolka, Executive Director Theresa Drum, Fund Development Director
Peggy Pisano, Member of Curriculum Development Team and Master Trainer
Mindy Scirri, Ph.D., Member of Curriculum Development Team and Master Trainer
• Theresa Drum, Member of Curriculum Development Team and Master Trainer
DirectorProject • CapalboValerie, MS, LCSW, Project Administrator and Member
• Lawrence T. Force, LCSW, Ph.D.,
Development Team
• Dugan Radwin, Marketing Specialist Mary
DirectorProject
Lisa Nathan, Member of Curriculum Development Team and Master Trainer
• Jeffrey Kahana Ph.D., of Curriculum
Partners in this Project
Nico V. Scirri, Video Editing
Maria McWhirt, Ph.D., Founding CEO Kevin Winslow, Development Director
Alana J. Scirri, Music Composition
Video: Website:bit.ly/MPowerMeVideowww.mpm.care
Mindy Scirri, Ph.D., owner of Learnabilities, is a learning specialist and consultant in private practice focused on helping families successfully navigate school; develop lifelong strategies and skills; practice mindfulnessbased stress reduction techniques; and, ultimately, build confidence and the capacity for self-knowledge and selfadvocacy.
In association with…
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MPower Me
MPower Me designs, installs, and supports personalized assistive technology to increase independence, communication, employability, and inclusion, while enhancing existing services and reducing the need for human intervention.
Luis
NCC Stacey Orzell
Fiona JenniferMindyBarbaraRattrayRussellScirri,Ph.D.Sutton
ProActive Caring Advisory Council
KaylizJosephTheresaNancyMarcusLisaSandraAbramsonBrownseyCurraoDaitchDeSandoDrumMunisteriOakes,Ph.D.,
Partners in this project
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• An MPower Me app training
• Complete one of the two training series, including:
Training Session 1: Mindfulness
• Introduction to MyGuide/technology
ExpectationsOverview
• Use at least one strategy and one guided meditation with an individual
• This content training session, and
Program Training Overview & Expectations
To receive a certificate of completion, you must
• Introduction to Mindfulness Training
Training Session 2: MyGuide by MPower Me
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• Submit a post survey for each individual to document success and provide feedback on the program.
(Virtual, 1.5-hour session: Pick one of two available)
• 7 Strategy Modules; 7 Guided Meditations; Resources
(Virtual 2.5-hour session: Pick one of two available)
• Application with sample user
Mindfulness
and around us...
… bodies
Introductory Activity
is a way of paying attention to whatever is happening in our lives, in the present moment, both inside our
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The Foundation • Introductory Activity
Welcome! In the chat, please share the following information with us: • Your first name • Your location • Your role/organization • Your best advice or your favorite tip for engaging a person to learn something • (Optional) Why are you participating in this program? • What brought you here?
• Please remain muted unless you are speaking.
• Explain to each individual how and when mindfulness can be used to reduce stress and increase the ability to self-regulate
• Understand the benefits of mindfulness practice
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Mindfulness Session Guidelines • Benefits
• There will be meditation breaks throughout; if you need to step away, we understand. Remember to respect confidentiality of individuals in our discussions and following this session.
• This session is not being recorded, so we would love to see you.
• Modify each strategy and guided meditation based on the strengths and needs of each individual
Benefits
• Choose among seven mindfulness strategies and guided meditations for each individual
By the end of this session, you will be able to:
• Utilize the strategies and guided meditations in your own life and with others
• No snoring if you fall asleep during a meditation!
Guidelines
• Discuss stress and its impact with each individual
What (Description): Stress is a feeling that shows in our behaviors, bodies, minds and moods.
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What is stress? How do you know when you are stressed?
What causes you stress? Think about • What things cause you to feel stressed? • How do you feel when this is happening? • Would you like to feel better?
How you may feel: You may feel anxious, afraid, nervous, angry, or like you can’t sleep or control your emotions.
When it may happen: You may feel stress when you are worried, when there is a lot happening, or when you are going through change.
Stress
9 Managing Stress • Mindfulness What do you already do to reduce stress? Mindfulness — Being aware of what we are thinking, feeling and experiencing moment by moment • Focusing too much on the Past may make you feel sad • Focusing too much on the Future may make you feel worried What is Mindfulness? • Focusing on what is happening NOW helps you feel better! PAST FUTURE NOW
Managing Stress • Mindfulness When Can/Should You Use Mindfulness? • Taking a Breath Strategy/Focus on Breathing Meditation • Staying in the Now Strategy/The Pause Meditation • 3-2-1 Grounding Strategy/Sensory Grounding Meditation • Soles of the Feet Awareness Strategy/Body Scan Meditation • Power Poses Strategy/Mindful Movement Meditation • Gratefulness Strategy/Gratitude Meditation • Changing Your View Strategy/Visualization Meditation Stress Reduction Strategies
The
Managing Stress Choosing strategies
Which Strategies to Choose
ways we show stress can help us choose the best strategies for reducing stress: If you need to calm your behavior or your actions: • Taking a Breath Strategy/Focus on Breathing Meditation • Staying in the Now Strategy/The Pause Meditation If you need to calm your body: • 3-2-1 Grounding Strategy/Sensory Grounding Meditation • Soles of the Feet Awareness Strategy/Body Scan Meditation If you need to calm your mind or mood: • Power Poses Strategy/Mindful Movement Meditation • Gratefulness Strategy/Gratitude Meditation • Changing Your View Strategy/Visualization Meditation
•
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12 Managing Stress • Choosing strategies Strategy #1: Taking a Breath
When to Use: Anytime you feel like too much is happening, or you are feeling stressed, afraid, tired, or just want to feel better.
Where (Setting): Anywhere you can safely stop what you are doing, get comfortable, and be still.
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Strategy #1: Taking a Breath
Why (Benefits): Being aware of your breath brings calm, helps you think better, and makes you feel better.
What (Description): There are different ways to breathe: Faster and shorter (like when you are stressed) and slower and longer (like when you are calm). You can breathe in a way that helps you think better and control your feelings and your body.
Managing Stress • Choosing strategies
How (Task Analysis):
6. Pause.
Managing Stress • Choosing strategies Strategy #1: Taking a Breath
2. Find a soft toy.
3. Lie down with a pillow under your head.
8. Stop.
9. Think about how you feel.
Step #1: Stop what you are doing.
1. Stop what you are doing.
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7. Breathe out and watch the toy move down.
5. Breathe in and watch the toy move up.
4. Put the toy on your belly.
Step #2: Find a soft toy.
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Managing Stress • Choosing strategies Strategy #1: Taking a Breath
Step #3: Lie down with a pillow under your head.
16 Managing Stress • Choosing strategies Strategy #1: Taking a Breath Step 4: Put the toy on your belly. Step 5: Breathe in and ...... Watch the toy move up.
17 Managing Stress • Choosing strategies Strategy #1: Taking a Breath Step 6: Pause Step 7: Breathe out and ... ... Watch the toy go down.
18 Managing Stress • Choosing strategies Strategy #1: Taking a Breath Step 8: Stop. Step 9: Think about how you feel.
Stop. Think about how you feel.
Put the toy on your belly. Then breathe in, making your belly fill up like a balloon, and watch the toy move up. Pause. Then breathe out, like letting the air out of a balloon, and watch the toy move down.
• Do you think this is a good thing for you?
• How did that make you feel?
Practice (Video/In-Person Script): (make sure a toy has been found)
Now, let’s practice taking a breath. First, stop what you are doing. Find a soft toy and lie down with a pillow under your head. Now, relax your body and get comfortable.
(Sample responses: To relax before you go to sleep, when you feel angry, before doing something that is hard for you, when you feel scared or anxious, to calm your body, to help you make good choices)
Discussion Prompts:
• When do you think you could use this?
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Managing Stress • Choosing strategies Strategy #1: Taking a Breath
• Modify duration and pace to whatever feels comfortable for the person.
• Discuss: How do you breathe if you’re scared or feel stressed? How do you breathe if you’re relaxed?
Managing Stress • Choosing strategies Strategy #1: Taking a Breath
Modifications:
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• Sit on a chair instead of lying down.
• Place your hand on your belly (instead of a toy).
• Modify the breathing technique, when needed. Some people can only breathe in and out through their mouths.
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Modification: Try doing this GENTLY holding your ears closed with your fingers. DO NOT put your fingers inside your ears.
6. Do the bee breath for about five breaths.
5. Gently exhale making a humming sound for as long as feels comfortable.
Managing Stress • Choosing strategies Strategy #1: Taking a Breath
Modifications (continued):
2. Close your eyes if you’d like.
1. Sit comfortably, take a few slow breaths and feel your body relax.
3. Relax your jaw and keep your lips gently together.
Bee Breath: Bee breath, or humming breath, is very relaxing and can take away feelings of stress and anger.
4. Inhale through your nose.
Modifications (continued):
Box Breath: Box breathing helps to make the mind and body feel relaxed and calm. To prepare for box breathing, slowly exhale to empty your
5. Repeat three or four times.
inhale for 4 seconds.
1.lungs.Tostart,
Managing Stress • Choosing strategies Strategy #1: Taking a Breath
3. Exhale for 4 seconds.
2. Gently hold your breath for 4 seconds.
Note: If 4 seconds feels like too much, change the count to 2 or 3 seconds so you feel comfortable with your breathing.
4. Gently hold your breath for 4 seconds. This completes one cycle.
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Note: You can practice this technique standing, sitting or lying down. You can use any breathing count as long as the exhale is longer than the inhale. For example, try inhaling for a count of 3 and exhaling for a count of 5.
2. Gently Inhale for a count of 2.
Managing Stress • Choosing strategies Strategy #1: Taking a Breath
Calming Breath: Making your exhale longer than your inhale sends a message to your body telling it to relax and calm down, making this a good technique for stressful situations.
3. Gently exhale for a count of 4.
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Modifications (continued):
1. Set a timer for 1 minute.
4. Repeat: INHALE 1…2 EXHALE 1…2…3…4
Modifications (continued):
2. Trace your finger along the blue arrows and breathe in.
1. Place your finger on the yellow star.
5. Repeat three or four times.
Strategy #1: Taking a Breath
Managing Stress • Choosing strategies
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Figure 8 Breath: Figure 8 breathing helps to get calm and focused. It helps to calm the nervous system and reduce anxiety. Tracing the figure uses fine motor control which brings intention and focus to the breathing.
4. Move slowly, take your time.
3. When you get back to the star, trace your finger along the green arrows and breathe out.
2. Take a deep breath in while you move your hands up.
4. Repeat.
1. Put hands together in front of you.
3. Put your hands over your head as you breathe out loud and hard and bring your arms down.
Modifications (continued):
Managing Stress • Choosing strategies
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Volcano Breath: Volcano breathing helps you bring in the positive and get rid of the negative.
Strategy #1: Taking a Breath
ThenPause.breathe
Focus on meditationbreathing
out, like letting the air out of a balloon, and watch the toy move down. (Repeat — Now breathe in again …).
Managing Stress • Choosing strategies
Stop. Think about how you feel.
Stop what you are doing. Lie down with a pillow under your head. Now relax your body and get comfortable. Put the toy on your belly. Then breathe in, making your belly fill up like a balloon, and watch the toy move up.
Meditation Script: (make sure a toy has been found)
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27 Managing Stress • Choosing strategies Strategy #2: Staying in the now
Why (Benefits): Brings calm, helps you think better, makes you feel better, and brings you back to the now.
When to Use: Anytime you feel like too much is happening or you are feeling stressed, afraid, tired, or just want to feel better.
What (Description): When you think about the past, you may feel sad. When you think about the future, you may feel worried. This is a one-minute pause from the day during which you stop, relax, and come back to the now.
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Managing Stress • Choosing strategies Strategy #2: Staying in the now
Where (Setting): Anywhere you can safely stop what you are doing.
Strategy #2: Staying in the now
6. Breathe out through your mouth slowly.
1. Stop what you are doing.
4. Close your eyes if you want to.
7. Let your thoughts float by like clouds as you breathe deeply and slowly.
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How (Task Analysis):
5. Take a deep breath in through your nose slowly.
Managing Stress • Choosing strategies
3. Smile with lips together.
2. Set a timer for one minute.
9. Think about how you feel.
8. When the timer rings, open your eyes.
Step 2: Set a timer for one minute.
Step 1: Stop what you are doing.
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Managing Stress • Choosing strategies Strategy #2: Staying in the now
31 Managing Stress • Choosing strategies Strategy #2: Staying in the now Step 4: Close your eyes if you want to. Step 3: Smile with lips together.
Strategy #2: Staying in the now
Step 5: Take a deep breath through your nose slowly.
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Managing Stress • Choosing strategies
Step 6: Breathe out through your mouth slowly.
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Step 7: Let your thoughts flow past like clouds as you breathe deeply and slowly.
Managing Stress • Choosing strategies Strategy #2: Staying in the now
Step 8: When the timer rings, open your eyes.
Managing Stress • Choosing strategies Strategy #2: Staying in the now
Step 9: Think about how you feel
Now let’s practice staying in the now. First, stop what you are doing. I will set a timer for one minute. Now relax your body and get comfortable. Smile with your lips together. Notice how just that little change makes you feel. Close your eyes if you want to. Take a deep, slow breath in through your nose. I will count to four. 1, 2, 3, 4. Breathe out through your mouth slowly. I will count to four. 1, 2, 3, 4. Let your thoughts float by like clouds as you breathe deeply and slowly.
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Practice (Video/in-person script)
When the timer rings, open your eyes. Think about how you feel.
• Do you think this is a good thing for you?
• When do you think you could use this?
(Sample responses: Anytime you feel like too much is happening, or you are feeling stressed, afraid, tired, or just want to feel better. For example, use the Staying in the Now strategy before you do a chore; if someone asks you to do something and you don’t understand; when someone upsets you; or when your body is too active.)
Managing Stress • Choosing strategies Strategy #2: Staying in the now
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• How did that make you feel?
Discussion Prompts:
• Play music or soothing sounds.
Use the STOP strategy: Stop, Take a breath, Observe, Proceed.
• Take a pause first thing in the morning, throughout the day, or right before falling asleep.
Strategy #2: Staying in the now
Stop thinking about the past; stop thinking about the future.
Stop in stressful situations or throughout the day and stay in the now. Have a picture of a stop sign to remind you to stay in the now!
• Just take one deep breath.
Modifications:
• Modify the breathing technique, when needed. Some people can only breathe in and out through their mouths.
• Take a step out in nature.
• Use without a timer.
Managing Stress • Choosing strategies
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• Modify duration and pace to whatever feels comfortable for the person.
Modifications (continued):
Let your thoughts float by like clouds as you keep breathing deeply and slowly. (Silence)
Managing Stress • Choosing strategies
Meditation Script:
Strategy #2: Staying in the now Pause Meditation
When the timer rings, open your eyes. Think about how you feel.
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Stop what you are doing. This will take one minute. Smile with your lips together. Notice how just that little change makes you feel. Close your eyes if you want to. Take a deep breath in through your nose while counting to four. 1, 2, 3, 4. Breathe out through your mouth while counting to four. 1, 2, 3, 4. (Repeat breaths.)
Managing Stress • Choosing strategies Strategy #3: 3-2-1 Grounding
What (Description):
Where (Setting): Anywhere you can safely stop what you are doing.
Sensory grounding is using three senses (seeing, hearing, and touching) to take control of your body when you are feeling stressed or nervous.
Why (Benefits): Lessens the power of upsetting feelings by focusing on three of your senses, teaches you how to think better, and helps you calm your body.
When to Use: Anytime you are feeling stressed, nervous, or just not yourself.
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9. Pick one thing you see.
3. Take a deep breath in through your nose slowly.
11. Stop.
7. Think about how your feet feel on the ground.
8. Keep that feeling.
Managing Stress • Choosing strategies
6. Focus on that sound.
10. Focus your eyes on that one thing.
How (Task Analysis):
5. Pick one sound that you hear.
1. Stop what you are doing.
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2. Smile with lips together.
4. Breathe out through your mouth slowly.
12. Think about how you feel.
Strategy #3: 3-2-1 Grounding
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Step 1: Stop what you are doing. Step 2: Smile with lips together.
Managing Stress • Choosing strategies Grounding
Strategy #3: 3-2-1
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Step 3: Take a deep breath in through your nose slowly.
Managing Stress • Choosing strategies Strategy #3: 3-2-1 Grounding
Step 4: Breathe out through your mouth slowly.
Stress
5: Pick one sound that you hear. Step 6: Focus on that sound.
Step
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Managing • strategies Strategy Grounding
#3: 3-2-1
Choosing
#3: 3-2-1
Step 7: Think about how your feet feel on the ground. Step 8: Keep that feeling.
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Stress • Choosing
Managing strategies Strategy Grounding
Step
10: Focus your eyes on that one thing.
Step
Stress
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Managing • Choosing strategies Strategy #3: 3-2-1 Grounding
9: Pick one thing that you see.
45 Managing Stress • Choosing strategies Strategy #3: 3-2-1 Grounding Step 11: Think about how you feel. Step 11: Stop.
Practice (Video/In-Person Script):
Stop. Take another breath. Notice how you feel.
Managing Stress • Choosing strategies
Now let’s practice Sensory Grounding. First, stop what you are doing. Now get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose slowly. Exhale out through your mouth slowly.
Look around. Pick one thing you see…. Focus on that one thing. [pause]
Strategy #3: 3-2-1 Grounding
Listen and pick one sound that you hear ... Focus on that sound. [pause]
Now think about how your feet feel on the ground ... Keep that feeling. [pause]
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• 3-2-1: Name three things you can see, two things you can hear, and one thing you can touch.
• Do you think this is a good thing for you?
• How did that make you feel?
Discussion Prompts:
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• Use a timer.
Managing Stress • Choosing strategies Strategy #3: 3-2-1 Grounding
Modifications:
• When you need a quick reboot, try using fidgets or squeeze balls, shaking your body or pushing something heavy (but not too heavy), sitting in a beanbag chair, or going outside.
• When do you think you could use this?
(Sample responses: anytime you are feeling nervous, anxious, angry, confused, overwhelmed, sad, or just not yourself.)
Stop. Take another breath. Think about how you feel.
Managing Stress • Choosing strategies
Now think about how your feet feel on the ground ... Focus on that feeling. [pause]
Listen and pick one sound that you hear ... Focus on that sound. [pause]
Strategy #3: 3-2-1 Grounding
Stop what you are doing. Get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose slowly. I will count to four. 1, 2, 3, 4. Exhale out through your mouth slowly. I will count to four. 1, 2, 3, 4.
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Meditation Script:
Look around. Pick one thing you see ... Focus on that one thing. [pause]
Managing Stress • Choosing strategies Strategy #4: Soles of the Feet Awareness
What (Description): An easy way to shift attention from feeling angry or stressed to feeling calm.
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Where (Setting): Anywhere you can safely stop what you are doing.
Why (Benefits): It changes your mind from feeling angry or stressed to feeling calm.
When to Use: When you are feeling angry or stressed.
7. Think about the soles of your feet until you feel calm.8.Keep that feeling.
2. Smile with lips together.
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3. Stand or sit comfortably with your feet flat on the floor.
6. Slowly wiggle your toes.
10.Think about how you feel.
Strategy #4: Soles of the Feet Awareness
5. Think about how your feet feel on the ground or in your socks or shoes.
Managing Stress • Choosing strategies
How (Task Analysis):
1. Stop what you are doing.
9. Pause and stay in the now.
4. Breathe normally and relax.
Step 1: Stop what you are doing. Step 3: Smile with lips together.
#4:
Managing Stress • Choosing strategies Strategy Soles of the Feet Awareness
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Step
4: Breathe normally and relax.
3: Stand or sit comfortably
Managing Stress • Choosing strategies Strategy #4: Soles of the Feet Awareness
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Step with your feet on the floor.
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Strategy
Managing Stress • Choosing strategies #4: Soles of the Feet Awareness
Step 5: Think about how your feet feel on the ground or in your shoes and socks. Step 6: Slowly wiggle your toes.
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Managing Stress • Choosing strategies
Step 7: Think about the soles of your feet until you feel calm.
Step 8: Keep that feeling
Strategy #4: Soles of the Feet Awareness
55 Strategy #4: Soles of the Feet Awareness Managing Stress • Choosing strategies Step 9: Pause and stay in the now. Step 10: Think about how you feel.
Practice (Video/In-Person Script):
Stop what you are doing. Get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose slowly. I will count to four. 1, 2, 3, 4. Exhale out through your mouth slowly. I will count to four. 1, 2, 3, Think4.
about how your feet feel on the ground or in your socks and shoes. Slowly wiggle your toes. Concentrate on the soles of your feet until you notice a change in how you feel.
[pause] Stay in the now. Take a slow, deep breath. Think about how you feel.
Strategy #4: Soles of the Feet Awareness
Managing Stress • Choosing strategies
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When do you think you could use this?
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Strategy #4: Soles of the Feet Awareness
• How did that make you feel?
Managing Stress • Choosing strategies
• Were you able to concentrate on the bottoms of your feet?
(Sample responses: When you need a medical test — e.g., bloodwork or imaging — are scared or anxious, or have too much energy for what you are doing and need to calm down or be quiet.)
•
• Do you think this is a good thing for you?
Discussion prompts
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Strategy #4: Soles of the Feet Awareness
1. If you are angry, scared, or upset, take a few deep breaths to relax before you start (i.e., do the Take a Breath strategy first).
3. Say, “I feel the bottom of my feet.”
Managing Stress • Choosing strategies
4. Use different body parts besides the feet (i.e., squeezing your hands into a fist, putting hands over your eyes or ears, feeling where your body touches the chair).
2. If you are barefoot, focus on the bare floor, carpet, grass, sand, dirt, mud, etc.
Modifications
Meditation Script
Strategy #4: Soles of the Feet AwarenessBody Scan Meditation
[When the timer rings] take another breath. Think about how you feel.
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Stop what you are doing. Now get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose while counting to four. 1, 2, 3, 4. Exhale out through your mouth while counting to four. 1, 2, 3, 4.
Relax starting at the top of your head….
Managing Stress • Choosing strategies
Now relax…. Your forehead…. Your eyebrows…. Your facial muscles…. Your neck…. Your shoulders…. Your upper arms…. Your lower arms…. Your hands…. Your fingers…. Your back…. Your hips…. Your upper legs…. Your knees…. Your lower legs…. Your ankles…. Your feet…. Your toes….
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What (Description): Mindful movements (like yoga, Tai Chi, Qi Gong, Tao Lin) are ways of focusing on movement to change how your mind and body feel. A power pose is a way you move your body to make you feel strong and confident — like a superhero.
Managing Stress • Choosing strategies
When to Use: When you need to feel good about yourself and feel confident.
Why (Benefits): Makes you feel confident and strong — like a superhero.
Strategy #5: Power Poses
Where (Setting): When you are alone or with a support person.
How (Task Analysis):
Strategy #5: Power Poses
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Managing Stress • Choosing strategies
1. Take a breath. 2. Pick a pose. 3. Make the pose with your body. 4. Smile. 5. Say “I am powerful.”
Strategy #5: Power Poses Stress • strategies
Managing
Step 1: Take a breath. Step 2: Pick a pose.
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Choosing
Managing Stress
Choosing
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Strategy #5: Power Poses • strategies
Step 3: Make the pose with your body. Step 4: Smile.
Step 5: Say, “I am powerful.”
Now let’s practice our power pose. First, take a deep breath. Then look at the power pose pictures. Pick one. Make the pose with your body. Now smile and say, “I am powerful.”
Strategy #5: Power Poses
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Managing Stress • Choosing strategies
Practice (Video/In-Person Script):
Strategy #5: Power Poses
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• Do a series of poses rather than just one.
• Do you think this is a good thing for you?
• When do you think you could use this? (Sample responses: When you need to feel good about yourself and have confidence. For example, when you are starting something new, when you are feeling nervous, or when you need to feel better.)
• Do your power pose with a group.
• Look at yourself in the mirror while doing your power pose.
• Do your power pose every morning or throughout the day (when appropriate).
• How did that make you feel?
Modifications:
• Think of other poses that can make you feel powerful.
• Choose a power name to go with your pose (e.g., Mighty Mike, Super Sally, Awesome Alex).
Discussion Prompts:
Managing Stress • Choosing strategies
• Have someone take a picture of you doing your pose. Put it where you can see it (for when you need a reminder of how powerful you are).
Stop what you are doing. Now get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose while counting to four. 1, 2, 3, 4. Exhale out through your mouth while counting to four. 1, 2, 3, 4.
Meditation Script:
Let your arms hang loose. Then shake your arms from the wrists. Now shake from the elbows and then from the shoulders. Move however feels good to you! Keep your body loose. And always stop if you feel any pain.
Now make your power pose.
Strategy #5: Power MindfulPosesMovement
Bend your knees slightly and keep them bent throughout the exercise. Start gently bouncing up and down while keeping your feet on the floor. Be gentle and remember to breathe!
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Managing Stress • Choosing strategies
Stand comfortably, with your feet about shoulder width apart. Reach your arms out to the side to make sure you have enough space. Relax your arms down to your sides. Take a deep breath and let it go. Feel your body relax. Feel the bottom of your feet on the floor.
Why (Benefits): Gratitude makes you happier, makes you feel good, reduces anxiety and worry.
What (Description):
Gratefulness is being thankful for what is good in our lives. You can take a short pause in your day to be grateful for something or someone.
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Managing Stress • Choosing strategies
Strategy Gratefulness#6:
Where (Setting): Anywhere you can ask yourself, “What is good in my life?”
When to Use: Try first thing in the morning, anytime you need to feel better, or before you go to sleep.
2. When you breathe out, let your body relax.
5. Say, “I am grateful for ___________.”
6. Pause and stay in the now.
3. Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/ break, nature, food, music, art, and other things you like).
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How (Task Analysis):
4. Say, “I feel good about ___________.”
7. Think about how you feel.
1. Take a few slow, deep breaths.
Strategy Gratefulness#6:
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Strategy Gratefulness#6:
Step 1: Take a few slow, deep breaths.
Step 2: When you breathe out, let your body relax.
Managing Stress • Choosing strategies
you like).
70 Strategy Gratefulness#6: Managing Stress • Choosing strategies Step 4: Say, “I am grateful for ____________”
Step friends, pets, home, job, vacation/ break, nature, music, art, things
toys,
3: Think about things that make you feel good in some way (family,
food,
and other
71 Strategy Gratefulness#6: Managing Stress • Choosing strategies Step 6: Pause and stay in the now. Step 7: Think about how you feel.
Practice (Video/In-Person Script):
(Sample responses: When you are told you are having negative thoughts, when you want to feel better about yourself, to start the day off well or end the day feeling calm)
Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/break, nature, food, music, art, and other things you like). Say, “I feel good about ___________.” Say, “I am grateful for ___________.”
Strategy Gratefulness#6:
• How did that make you feel?
• Was it easy or difficult to find things to be grateful about?
• Do you think this is a good thing for you?
• When do you think you could use this?
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Now let’s practice gratefulness. Take a few slow, deep breaths. When you breathe out, let your body relax.
Discussion Prompts:
Pause and stay in the now. Think about how you feel.
Managing Stress • Choosing strategies
• Think about what made you grateful/happy for a moment.
• End each day thinking about the people and things for which you are grateful.
• You can be grateful for even small things such as the sunshine, a cool breeze or something nice that somebody said to you.
• Tell other people the things that made you feel grateful/ happy.
• Find a picture of something or someone that makes you feel grateful/happy. Post it where you will see it during the day.
• Tell people “thank you” or that you are grateful for them.
Managing Stress • Choosing strategies
• Write three things that made you happy today. You can write them in a book or just on a piece of paper.
Modifications:
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Strategy Gratefulness#6:
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Put your hand on your heart. Think about feelings of love and kindness. Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/break, nature, food, music, art, and other things you like). Say, “I feel good about ___________ and fill in the blank.” (Pause) Say, “I am grateful for ___________” and fill in the blank. (Pause)
Stop what you are doing. Get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose slowly. 1, 2, 3, 4. Breathe out through your mouth slowly. 1, 2, 3, 4. Keep breathing deeply and slowly. In 2, 3, 4. Out 2, 3, 4 ...
Meditation Script:
Strategy Gratefulness#6:
As you say what you are grateful for, think about how it makes you feel. Does it make you feel good in some way? Hold the thoughts and feelings of gratitude around your heart.
Managing Stress • Choosing strategies
Take another breath. Think about how you feel.
When you breathe out, try to let go of any tightness in your body. Relax your face, shoulders, belly, and legs.
When to Use: When you get stuck in the past, have a problem now, or think that things will not get better.
What (Description): Changing your view (reframing) is a way to look differently at something (problem, event, issue) that makes you feel stressed. This can make that something feel smaller or help you see the event in a better way.
Why (Benefits): Helps you feel better, be happier, have more success, be able to do things you couldn’t do before, and let go of the past.
Strategy Changing#7:your View
Where (Setting): Anywhere you can safely stop what you are doing and find a place to think (and maybe someone to talk to).
Managing Stress • Choosing strategies
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3. Decide if what is bothering you is small, medium, or large.
4. Think about what happened and how it makes you feel.
Managing Stress • Choosing strategies
1. Take a breath.
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Strategy Changing#7:your View
7. Think about how you feel now.
6. Decide if the size of the thing that is bothering you matches the size of your reaction. Take a breath and think kindly about yourself. Picture what is bothering you getting smaller, like a leaf floating away on the water.
2. Pick something that is bothering you.
5. Decide if your reaction is small, medium, or large.
How (Task Analysis):
Strategy Changing#7:your View
Managing Stress • Choosing strategies
Step 1: Take a deep breath.
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Step 2: Pick something that is bothering you.
Managing Stress • Choosing strategies
Step 3: Decide if what is bothering you is small, medium or large.
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Step 4: Think about what happened and how it made you feel. Changing#7:your View
Strategy
Managing Stress • Choosing strategies
Strategy Changing#7:your View
Step 6: Decide if the thing that is bothering you matches the size of your reaction.
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Step 5: Decide if your reaction is small, medium or large.
Strategy Changing#7:your View
Step 8: Think of what is bothering you getting smaller, like a leaf floating away on the water.
Managing Stress • Choosing strategies
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Step 7: Take a breath and think kindly of yourself.
Let’s practice changing your view. Start by taking a breath. Think about something that is bothering you. Is it small, medium, or large? What happened? How does it make you feel?
Now take another breath and think kindly about yourself. Picture what is bothering you getting smaller. Now picture it floating away like a leaf on the water.
Practice (Video/In-Person Script)
Managing Stress • Choosing strategies
Step 9: Think of how you feel now.
Think about how you feel now. When something like this happens again, try to match your reaction to it to the size of the leaf you just pictured.
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Strategy Changing#7:your View
Managing Stress • Choosing strategies
• When do you think you could use this?
Strategy Changing#7:your View
• Decide if something bothering you is heavy or light.
Modifications:
• Bring a Q-Tip with you to important meetings or conversations to remind you of this mindset.
• Reframe negative thoughts into positive ones.
• Notice when you are feeling good and hold that feeling in your heart.
Discussion Prompts:
• Use the positive self-talk Q-TIP strategy: Quit Taking It Personally.
• Change thoughts of “I can’t” to “I can” or “I can’t yet.”
Sample responses: Anytime you are frustrated, angry, nervous, or your emotions are high, and you want to change how you feel and react to problems.)
• Make your power pose.
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• How did that make you feel?
• Do you think this is a good thing for you?
Modifications (continued):
• Notice when you are having negative thoughts.
• Ask others to ring a bell, make a sound, or show you in another way that you are having negative thoughts.
Strategy Changing#7:your View
Managing Stress • Choosing strategies
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• Let them float away like a cloud or pop them like bubbles.
Imagine you are sitting by a gently flowing stream. Imagine you are watching leaves floating by you in the stream. (Pause)
Meditation Script:
Managing Stress • Choosing strategies
If you notice a thought in your mind, imagine placing it on a leaf. Imagine watching the leaf with the thought on it float by on the stream. (Pause) If you notice a feeling in your mind, imagine placing it on a leaf. Imagine watching the leaf with the feeling on it float by on the stream. (Pause)
Stop what you are doing. Get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose slowly. 1, 2, 3, 4. Breathe out through your mouth slowly. 1, 2, 3, 4. Keep breathing deeply and slowly. In 2, 3, 4. Out 2, 3, 4 ...
Keep watching the stream and place any thoughts or feelings on the leaves and let them float by. (Pause) Let the stream fade away in your mind. Take another breath. Think about how you feel.
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When you breathe out, try to let go of any tightness in your body. Relax your face, shoulders, belly, and legs.
Strategy Changing#7:your View
• Understand that any meditation is a good meditation (can be one breath).
• Be mindful and kind to yourself!
• Include the families of your individuals in this process of learning mindfulness strategies.
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Tips for TeachingMindfulnessTeachingMindfulness
• Try practicing these strategies and guided meditations yourself and with your own family. Then you can share personal experiences with your individuals.
• Remember to modify any strategy or meditation in order to meet the strengths and needs of the individual.
86 Tips for TeachingMindfulnessTrainingMindfulnessMindfulnessisaprocess… Both in your training and in your own stress rememberreduction,tohave the courage acceptanceandto BEGIN AGAIN!
program
Relaxation Exercises:
Watchwww.proactivecaring.org/mindful-minutesourvideosonavarietyofwellness exercises ranging from yoga to meditation.
Explore(www.proactivecaring.org/resources)webcastsoftheSchoolExchange
Creative and Critical Thinking Guide: Thinking It Through: A Parent Guide for Problem-Solving Through Transitions
Videos: (www.proactivecaring.org/module-videos)
Caregiver Support In-Home Self-Paced Manual & Module
Program Resources:
https://bit.ly/CreativeCriticalThinkingGuide
(discussions between Parent/Advocate Lisa Nathan and School Psychologist/Advocate Peggy Pisano), other videos, links and archived newsletters.
https://bit.ly/ThinkingItThrough
Cultivating Mindfulness in Children: A Parent Guide: https://bit.ly/CulivatingMindfulnessinKids
Additional ProActive Caring Resources
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Mindful Approach for Solving Problems
Watch this series of eight videos as you work through the modules of the manual at your own pace.
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We wish you the best as you undertake a mindfulness practice, take your first steps to a greater sense of wellbeing and better health, and share mindfulness with others. Even if you lose your way, remember you can always…
Thank you!
The ProActive Caring team would like to thank you for participating in this program.
Begin Again ...
Afterword
Dugan Radwin for her design expertise.
Special Thanks to ....
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Thank you
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Funding Source
References
Hanh, T. N. (1976). The Miracle of Mindfulness: An Introduction to the Practice of Meditation. Boston, MA: Kabat-Zinn,Beacon.
J. K. (2013). Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain, and illness [Revised ed.]. New York, NY: Bantom.
Real Love. New York, NY: Flatiron.
Mayo Clinic (2019). “Stress symptoms: Effects on your body and behavior.” Mayo Clinic Healthy Lifestyle: Stress Management. Retrieved from mayocl.in/3vF3LQX
Seligman, M. (2006). Learned Optimism: How to Change Your Mind and Your Life. New York, NY: Vintage.
Roth, B. (2015). The achievement habit: Stop wishing, start doing, and take command of your life. New York, NY: Harper Salzberg,Collins.S.(2017).
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@Proactivecaring@Proactivecaring@ProactivecaringProActiveCaringProgram*DIS-Ability=DesignatedIndividual Strengths & Ability
Caring on social media:
Followsupport.ProActive
The ProActive Caring Project, a project of The Center on Aging and DIS-Ability* Policy at Mount Saint Mary College, aims to teach effective coping mechanisms for short- and long-term stressful situations. The project is funded by the New York State Developmental Disabilities Planning Council in order to provide self-advocates and family caregivers of individuals with intellectual, developmental, and other disabilities in New York State with expanded training and
