Reduce anxiety around test/exam situations confidence through visualisations/mental holidays The following six activities focus on common study problems and involve short discussions about how to be mindful in these situations and then include a guided mindfulness activity to use to overcome these setbacks. (Scripts included below). Slide 7 Mindfulness Activity 1 5mins – COMMON STUDY PROBLEM can’t seem to focus’ – ‘I Do you have a mind?’ ‘monkey Mindfulness is about FOCUS THOUGHTS - ACTIONS - RESULTS Your results will reflect your thinking Are your actions getting in the way of your results? Is your thinking taking you further away from, or closer to the results you want? ACTIVITY INSTRUCTIONS COME BACK – Focus on sitting where you are now and on your breath. Quietly think about how you feel as you sit in the chair. Be as present as you possibly can in the current moment. Any time you feel your mind wandering, gently remind yourself to BACK’. ‘COME Where else could you use this technique? Slide 8 Mindfulness Activity 2 5mins – COMMON STUDY PROBLEM feel overwhelmed’ – ‘I Noticing the and NOW’. ‘HERE Is there a difference between thoughts and feelings? How do you centre yourself when you are being pulled in many directions? ACTIVITY INSTRUCTIONS Breath River. – Bring your awareness to what you are doing, thinking and sensing in this moment. Take a moment to notice the thoughts that come up, and acknowledge your feelings. Think of them as constantly flowing. Let them flow and pass. Take a moment to acknowledge where you are at, in this current moment. The goal of this activity is to focus the mind again on the breath. Be aware of the movement of your body with each breath. Notice the rise and fall of your chest, the in and out of your belly and the expansion of your lungs. Look for the pattern. Notice the pattern in your breath, and be present with it. Try to just focus on the breath. Now, allow your focus to expand to other sensations you are feeling in your body. Is there any tension? Any lightness? Bring your focus back to the breath. If at any point you feel your mind wandering gently remind yourself to back’ – ‘come Slide 9– Mindfulness Activity 3 5mins COMMON STUDY PROBLEM procrastinate’ – ‘I
Reduce anxiety around test/exam situations confidence through visualisations/mental holidays The following six activities focus on common study problems and involve short discussions about how to be mindful in these situations and then include a guided mindfulness activity to use to overcome these setbacks. (Scripts included below). Slide 7 – Mindfulness Activity 1 5mins COMMON STUDY PROBLEM – ‘I can’t seem to focus’ Do you have a ‘monkey mind?’ Mindfulness is about FOCUS THOUGHTS - ACTIONS - RESULTS Your results will reflect your thinking Are your actions getting in the way of your results? Is your thinking taking you further away from, or closer to the results you want? ACTIVITY INSTRUCTIONS – COME BACK Focus on sitting where you are now and on your breath. Quietly think about how you feel as you sit in the chair. Be as present as you possibly can in the current moment. Any time you feel your mind wandering, gently remind yourself to ‘COME BACK’. Where else could you use this technique? Slide 8 – Mindfulness Activity 2 5mins COMMON STUDY PROBLEM – ‘I feel overwhelmed’ Noticing the ‘HERE and NOW’. Is there a difference between thoughts and feelings? How do you centre yourself when you are being pulled in many directions? ACTIVITY INSTRUCTIONS – Breath River. Bring your awareness to what you are doing, thinking and sensing in this moment. Take a moment to notice the thoughts that come up, and acknowledge your feelings. Think of them as constantly flowing. Let them flow and pass. Take a moment to acknowledge where you are at, in this current moment. The goal of this activity is to focus the mind again on the breath. Be aware of the movement of your body with each breath. Notice the rise and fall of your chest, the in and out of your belly and the expansion of your lungs. Look for the pattern. Notice the pattern in your breath, and be present with it. Try to just focus on the breath. Now, allow your focus to expand to other sensations you are feeling in your body. Is there any tension? Any lightness? Bring your focus back to the breath. If at any point you feel your mind wandering – gently remind yourself to ‘come back’ Slide 9– Mindfulness Activity 3 5mins COMMON STUDY PROBLEM – ‘I procrastinate’
Tutor-Manual-W2.-WORKSHOP-Focus-Think-Finish.docx