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Select Mindfulness Curriculum Modules for Adolescents

Table of Contents

1 Basic Structure for Group Mindfulness Interventions for At-Risk Youth

5 Sample “Introduction to Mindfulness” Module

12 Sample “Mindfulness of the Body” Module

19 Sample “Mindfulness of the Emotions/Emotional Intelligence” Module

24 Sample “Mindful Listening” Module

30 Sample “Transforming Negative Core Beliefs” Module

© Copyright 2011, The Mind Body Awareness Project. All rights reserved.

“Teaching Mindfulness & Emotional Literacy to At-Risk Youth” 1

Basic Structure for Group Mindfulness Interventions for At-Risk Youth

Pre-Requisites & Set-up

Pay attention to creating a good container. If you’re working in an institutional environment such as a juvenile call or a foster care facility, your first challenge is often going to be securing room-space that is quiet. While we encourage flexibility, our experience suggests that it’s wise to push for the following:

visitors can walk through. Ideally you should push for a dedicated classroom space with some natu-ral light.

to collectively invite staff to participate as the program progresses, but initially it should be clarified that this space is completely separate from everything else happening in the agency/school/institution.

cramped; there should be no empty chairs or desks.

family or probation facilities, this can take some doing, as the class may occur during a time that youth are regularly administered medication or are called in for some other mandated activity.

Hosting

Facilitators have the responsibility to ‘host the party.’ It is your class, your party, your jam, and you are welcoming youth to

class, and the ‘ordinary’ space of the school/agency/juvie unit. Shake everybody’s hand when they come in, make eye contact with them, say ‘what’s up?’. Acknowledge each of them.

Norms & Agreements

When you’re first initiating mindfulness and council practice with the youth, it’s critical to have the group agree to norms and agreements up front.

Discussion Points for Agreements:

Script

“Allright y’all… before we jump into the content of what we’re gonna be doing together, I want to take a step back and talk about the kind of space we’re making for ourselves here in this circle—in

“Teaching Mindfulness & Emotional Literacy to At-Risk Youth”2

this room. Most classes we take in our lives are about us learning an external skill. This class is an exception to that. What we’re doing here is looking is taking ourselves—what we think, feel and do—as the main subject. Not in some wack after-school special kind of way—but just in a straight-up human way. This class is basically a response to the fact that most of us—me included—spend a lot of our lives stressed out, playing games, and fronting.

This space is an invitation to put down all the shit going through your head and get real with your-selves and each other. It’s a ritual that will allow you to see how you’re living more clearly and to shift shit that previously may have been hard or impossible to shift.

To really have that work—to have everyone really show up and for this not turn into just another lame-ass activity on your list—we gotta throw down some rules for what this container is gonna be.

The central agreement around which all others revolve is respect. Respect yourself and respect others in the group. There’s going to be times during these sessions when somebody is sharing their story, or something deep, and when they’re talking, let’s just let them talk and not interrupt them. We spend so much of our lives competing and positioning ourselves in a group; these sessions are really an experiment in taking a break from that shit. For just a short chunk of time, we’re going to experi-ence the relief of talking and listening without an agenda. If we all agree to this and abide by it, then when we’re all talking everyone else will respect us. Is that cool?”

Scan the circle, make eye contact…

“Let’s also not agree to smash people or talk shit about people in the group. Some of you may have all sorts of shit you are playing out outside of class. For this to work, you must experiment with put-ting all of that down to the best of your ability. I know you’re human—some days you’re gonna slip and that’s built into the plan. The key thing is, if some beef get’s started, can you stay open to chill-ing out and resolving it? Can you let me and the other folks in the group bring you back to neutral?? What I’m asking for now is your commitment to that intention. I am never going to disrespect you, but part of being here means being open to being asked to take a breath and re-focus when shit has gotten off track. Cool?”

“The final agreement is confidentiality. Say it out loud with me—“what happens in this room stays in this room.” As we move forward in this work, people are going to be sharing deep, which will in-turn encourage others to throw down. For this to work the way it’s supposed to work, we can’t be sitting around wondering whether my PO, parents or crew is going to hear about the shit I’m saying. We need to know that the confidentiality agreement is rock solid. So I ask everyone in the room to take that on now.”

“Some of you may be processing this as just another list of limitations, of things you have to remem-ber to do and not do. But the reality is that we’re building a space where we can really get down with each other—we are definitely not “restricting” ourselves. The initial agreements set the stage for a kind of freedom that is rare in the culture we live in. We get to take off our armor and put down our defenses here, and the best part is that I won’t have to argue you with you about how valuable that is—just keep showing up a few more times and you will get a taste for it. To get real with the causes of suffering, and to learn some practices that address those causes, is a natural human appetite.”


Names

Always start out with introductions, getting everyone’s name in the room. This can be just the name, or the name and a quick check-in about how they’re doing in the present moment.

paper, make a diagram of the circle, and fill in names during check-in so you have something to refer back to later.

Deliver Class Content

Five sample focus topics are covered in this manual. The sessions are designed to cover the basics of mindfulness with at-risk youth.

Signature Meditation

Most of the sessions/modules included here have distinct meditations related to the skills being taught

begin classes, to transition between topics within a class, and to close things out. Wherever it’s placed, the main point is that it shows up in almost every session we teach.

Let’s begin by noticing the posture in the body. Sit with the dignity of a king/queen—sitting up but relaxed. Feet solid on the ground, that’s our foundation. Let’s take a few deep breaths to land in the body. (instructor takes two deep breaths) Let’s check out how the body feels right now. What’s happening right now. We’re gonna move through the body and I want you to breathe into it and let any tension go. Let’s start at the base with our feet, noticing the feeling in the feet, and the contact with the floor, and slowly, like it’s an x-ray, move our attention up the legs. Starting at the ankles, the lower legs, knees, upper legs. Feel the pressure of the body against the chair. Up into the stomach. Softening any obvious places of tension. Up through the back. Into the shoulders, relaxing. The chest. Down the arms and into the hands, let your arms hang from your shoulders with gravity. And finally the jaw and all the muscles in the face. The eyebrows. Keep relaxing any tension you come to. Now notice the whole body. This is how the body feels right now. Whether the body is relaxed or not, there’s no wrong way to feel right now. Now, just allow your breath to find its natural rhythm. Let the breath breathe you. Notice where you feel the breath the most. Where you feel it coming in and out, or the rising and falling of the belly and post your attention there.

( 2:30 min.)

1. You can’t do it wrong

2. To discern our awareness from what’s moving through it

Whether it’s thoughts, physical sensations, feelings, memories, sounds…everything that’s happening right now you can be aware of. Whatever’s flowing through awareness, don’t chase it or push it away. If you get caught out, keep bringing your attention back to the breath.

3. It can feel any which way.

through. But even during a storm, the sky is still there.


4. Responding versus reacting. Freedom.

I want you to see if there’s thoughts you like and thoughts you don’t like. For the next minute, no-tice what you do with them. (give them a minute). If you check out your own mind you may realize that we chase after the things we like, and we push away the things we don’t like. This is what we always do. So for the next few minutes we’re gonna try something different. Anytime during this meditation that you start to chase something or push something away—whether it’s anger, stress or boredom, once you notice, take a breath, and stop struggling with that drama, See if you can let it be exactly the way it is for a second. See what happens when we stop fighting…for that moment that drama doesn’t have power over you.

Experiencing the now. This moment as it is.

Whether it’s comfortable or not, can we have the courage to just let it be? Without struggling and making it worse, can we give ourselves the freedom to let go into whatever’s happening right now. Feel the relief of not having to control things to be a certain way. Let’s just rest and recharge. We don’t have to waste our energy in the struggle.

This moment.

5. The courage to take off the armor. Daring enough to care. Feel me.

6. Giving forgiveness because that’s what I want for myself.

7. How are you feeling right now? Is it complicated in your heart? Can we make room for that…to feel what is uncomfortable…And remember that everything you’ve ever done was about reaching for happiness.

8. Energy. What are you doing with yours?

9. Who are you going to be in the world?

What was that like for you? What are you feeling right now?

Closing Dedication

We always close with a dedication: Instructor explains that during this time, we haven’t created any static, or generated anything negative. We’ve been doing positive work. So let’s dedicate that up, so that more and more positivity can come

generated…We dedicate to everyone…for the sake of free-dom…May all beings be free…May all beings be happy…

one of them can lead it.


Sample “Introduction to Mindfulness” Module

Below are some pivot points, exercises and scripting for introducing mindfulness prac-tice to the youth you are working with. The first part of the module provides pivots and a sample script for getting across the foundational ideas of mindfulness; after that, a

integrating short periods of mindfulness into other classes or activities, individual exer-

into the group.

Objective of the Activities in this Section

To gain an introductory understanding of mindfulness, have a direct personal experience with it and get a taste of why it’s important.

Session Contents

Intro Script

We always start out in here by saying ‘What’s up’ to everyone, to honor each person in the room and get their voice up in here. So let’s go around the room and each person will say their name, and we’ll all say What’s up

Game: Still Chillin’

movement at all. If any of the youth move anything besides blinking or breathing, you call them out. Also, don’t let them put their head down; they need to be sitting up. This is a competition to see who can sit still the longest.

Discussion Points for Still Chillin’


Script

“I want to tell you all about a game we’re about to try out. It’s called Still Chillin’ and it’s a competi-tion to see which one of you can sit still the longest. The rules are that you have to sit completely still and if you move, I’m gonna call you out and you’ll be out until the next round. You’re aloud to move your chest and stomach when you breath, and you’re aloud to blink. But any other move and I’ll call you out. Also, you have to sit up straight, no putting your head down. Everyone got it?”

After you play the first round, play one more to make sure all the youth get the hang of it. In between the second and third round, prep the youth to focus on their breath in the present moment and see if it helps them sit still longer.

everyone trying to distract him.

ter the second or third round, most of the time most of the class is pretty still. This can then be a good

Discussion: Still Chillin’ Experience

guiding questions for the group:

After you’ve processed the experience for a few minutes, discuss how letting the body be still and not fidgeting is one aspect of mindfulness and that it takes time to practice and get good at it.

Discussion: What is Mindfulness?

After the experience of trying to stay still, next clearly define what mindfulness is with the youth. It is im-portant to make sure that this comes across simple and easy to understand. It’s not about your own deep understanding of mindfulness, but rather delivering the concept in such a way that the youth can really understand it.

Discussion Points for Mindfulness Definition:

Mindfulness is…


It can be cultivated by…

Script

What do Michael Jordan, Anderson Silva, Nelson Mandela, Cesar Chavez, and Mos Def have in common? In addition to whatever skills they’ve cultivated to be at the top of their game, they also regularly engage in a form of mental training called mindfulness meditation.

For a lot us in this culture, meditation brings up some sense that we’re about to some otherly worldly shit, like we’re going off to some remote mountain cave to escape into some disembodied state.

The reality of mindfulness—as it’s practiced by all those folks I just mentioned—is actually 180 degrees from that. The basic problem mindfulness is setting out to solve is that—while all of life is happening in the present moment, most of our attention and awareness is sucked up by thinking about the past and future.

How much of our lives do we spend walking around worried about shit? Planning what we’re going to do an hour, who we’re going to call, who we’re going to avoid? Worrying about what we said on the block/at the party last night, how they took it, what they think of us because of it? We’ve gotten to a point now as people a culture where the simplest things have the power to literally crush us with stress—folks are committing suicide because of some junk someone wrote about them on facebook.

So in a real way, some balance has been lost, right? A lot of us can feel that, even if we can’t quite put words to it. But science validates it—they’re now saying that more than three-quarters of the shit running through our heads is just repetition, meaning our heads are working like some kinda jack-hammer, meaning we’re not really using the mind—the mind is using us.

And we all know the consequences of that—you don’t gotta go very far in your experience to find it. A stressful situation creates a thought, and rather than having a practice to deal with that thought or emotion, it begins to gather momentum and take over our shit.

Again, look at your own life—how many times have you obsessed over something someone told you—especially someone you wanted props from? One thought, one glance that goes wrong, and you’re off on some two-day obsessive odyssey or lighting up a spliff just to calm that shit down cause you can’t do it on your own.

As this goes cycle on, we begin to actually feel it in the body—we feel that stress response—it effects our breathing, our perceptions, our whole nervous system. In extreme cases, just the idea that some kid or some other crew doesn’t like you or something you did can literally keep you awake at night.

One of the hardest things about working with these situations is how normal they are considered. Part of that is because low-grade stress and anxiety are mirrored just about everywhere in this cul-ture these days—particularly in the adults that are trying to tell you the dozens of ways you need to change your behavior.

The basic position of a mindfulness practitioner is that contemporary human culture has gotten itself into this position by loosing touch with our fundamental, present moment experience.


We have forgotten how to experience life in a simple, straightforward way—how to simply let thoughts, emotions and experiences come and go, and how to be with the actual reality of things as they are—¬in other words, not to always be with our ideas of how things are, or how they should be, or the millions of ways we’d like to change them—but with this naked-ass, barebones reality of our experience before we try to mess with it in any way.

Have you ever heard of someone or have you ever experienced being in the “zone” while playing sports? What does being in the zone allow the athlete to do? It allows us to be in the flow, like when rappers are freestyling. It’s that perfect balance between alertness and relaxation, and contrary to what some people say, it is not some god-given accident—it can be cultivated.

We were talking about Michael Jordan before, being in the zone is being 100% aware of what is happening right now. Who else do ya’ll think is in that zone? What happens when you’re not in the zone? How vulnerable are you when you’re not on point? That’s when you’re being played. When you’re not paying attention anything could happen… we can easily be punked into a reaction or controlled by our thoughts or the thoughts of others. If we don’t see our thoughts, we are easily controlled by them. But when you’re really on, you’re less likely to be caught slipping. You can flex with stress. Which is stronger in a wind-storm? Bamboo or a thick-ass tree? Bamboo, because it’s got space inside. The space makes it flex. It can flex with stress.

We’re going to give you a series of tools, some having to do with working with your breath and physical body, some having to do with working with thoughts and the emotions. Some will be drawn from martial arts, others from different contemplative traditions. Some will be done alone with your eyes closed, some will be done with other people and lots of talking.

What they are all designed to do is give you a different experience of yourself—to give you a taste of a more fundamental quality of awareness in yourself that, if cultivated, you can always take refuge in.

Meditation: Mindfulness of the Breath

After you’ve defined mindfulness with the group, bring them through a 5-7 minute mindfulness of the breath meditation so they can experience it for themselves.

Discussion Points for Mindfulness Meditation:

-tion to practice meditation, to sitting comfortably, to closing their eyes. Simply by making your tone less directive will make your mindfulness facilitation less threatening.

Script

“I invite you to sit in a comfortable position. It’s good to sit up as straight as possible because it makes it easier to breath more deeply and freely, but definitely don’t strain yourself. Just sit as up-right and comfortably as you can … I also encourage you to close your eyes. This will help you be less distracted while we meditate. However, if you don’t feel comfortable closing your eyes, that’s okay. Keep them open and focus on one spot on the floor a few feet in front of you.”


IMPORTANT:close their eyes if they’re not comfortable.

-tionship with trust, you may need to have them meditate with their eyes open. This is

is necessary to develop mindfulness.

meditation. Instruct them to become aware of their breath; as they breathe in, and as they breathe out. There are just a few things to reiterate during the meditation besides what has already taken place: 1) if the mind wanders, gently bring it back to the breath, 2) it is okay that the mind wanders, 3) there’s no need to get frustrated if the mind is not doing what you want it to, the practice is to just be present to what ever is in your present moment experience.

Script

“I encourage you to begin by becoming aware of your breath … become aware of your breath as you inhale … and as you exhale. [LONGER PAUSE] Notice in your body the place where you feel your breath the most; it could be your nostrils … it could be your stomach or chest … or even your mouth if that’s where you’re breathing from.”

“Breathing in … and breathing out … if you notice that your mind wanders off the breath, maybe thinking about the future, or the past … that’s okay, gently bring your awareness back to the present moment by becoming aware of your breathing … Notice that you don’t have to “do” your breath-ing. You are actually “being” breathed. As you give your attention gently to the breath, it will relax and lengthen on it’s own.”

“If you notice that you’re daydreaming, spacing out, or getting all caught up in some stream of thought or emotion—cool. Don’t become frustrated and don’t think you’re doing anything wrong. The only reason you even know you were daydreaming is because you experienced a moment of present moment awareness—a moment of witnessing thoughts and feelings from a deeper place. So don’t worry about stopping thoughts… just be present to whatever your mind goes to, and then gently bring your awareness back to your breath…”

“In addition to your breath, you can also use the feeling of your body contacting the ground, your hands on your lap, the wind on your face…. anything that you can feel on the level of sensation in the present moment can help root you there.”

“In the beginning of practice, one of the first things we notice is how many thoughts we have; we also notice how obsessive and repetitive our minds can be. The mind has it’s own momentum—kind of like a car rolling in neutral after you kill the engine. It’s gonna keep rolling for a while even if you’re not giving it any juice. It’s the same with the thinking mind. By becoming grounded in the present moment, grounded in your breathing, you have initiated the process of slowing down your stressful thoughts. The trick is to trust that the process is working even if the thoughts keep coming for a while. Don’t worry about the thoughts! Just keep coming back to the present, to sensation, to the breath.”


you want to let the youth begin to see what it’s like to get acquainted with their subjective experience. At it’s best, the guided aspect of the meditation should balance allowing the youth to their own experience with intermittent encouragement to reorient to the present moment and the breath without self-judgment or evaluation.

Discussion: The Meditation Experience

After you’ve facilitated a 5-7 minute meditation with the youth, take some time to process the experience. This is important because you can use the experiences of the youth to discuss how and why mindfulness is beneficial to them. The way to make mindfulness meaningful is to immediately ground it in their own

After processing the youths’ experience of the meditation, move into a conversation about why mindful--

ence to set up the conversation about benefits. For example, if most of the youth discuss feeling relaxed or even sleepy, discuss how mindfulness is a practice that can improve sleep and increase relaxation.

If youth are reporting a lot of unpleasant experiences, thoughts, or sensations, a good thing to point out is that mindfulness practice is a very good way to become aware of things in our own experience that

-

Spend about 5 minutes talking about the benefits of practice.

Homework: The Ring Tone Reminder

Props: Cell Phone

with each other, but when they hear the ringtone, they stop, check themselves, take a breath, tune in to what they’re thinking or feeling.

Script

“You know when you screen calls? You are practicing doing this with your thoughts when you hear the ringer. Anything in your environment can be used to take a moment to center yourself—but it’s often true that the most repetitive shit we live with is the most useful for reminding ourselves to stay


present. Eating, getting in your ride, checking your phone—how many times in your life do you think you do all this shit? Many, many times.”

“Between now and the next class, use that ring on your phone as an invitation to just take a breath, de-stress, get out of the hustle and get quiet with yourself. Something irritating then shifts into some-thing peaceful….”

In addition to the ring tone reminder, here are some other things you can suggest the youth experiment with on their own:

just encourage your whole body to relax consciously and re-focus on your breathing. Let your whole system slow down, unwind and naturally let-go into sleep.

or breakfast).

to what you were doing. Focus on taking short moments of awareness, many times rather than on

Closing Meditation and Setting of Positive Intention

After you’ve discussed the homework, do another mindfulness of the breath meditation to close out the session, followed by the dedication of merit:

“Remember that in doing this practice, we’re all generating positive energy. You all have the ability to generate your own positivity and that’s what these sessions will be about in part. Now let’s offer it up… Any positivity generated…We dedicate to everyone…for the sake of freedom…May all beings be free…May all beings be happy…May all beings be happy and free.”

After you’ve finished the meditation, thank all the youth for their participation and let them know you’ll be picking up where you left off at the next session.


Sample “Mindfulness of the Body” Module

The exercises below are focused particularly on introducing mindfulness practice as it relates to the physical body and sensation. If you have access to some nature, it’s a

from yoga, qigong and taijiquan that emphasize breathing, attention to sensation and big, whole body movements. Feel free to bring in your own material if you have it.

Class Objective

specific techniques that illustrate this

Session Outline

Mindful Stretches and Movement Warm Ups

with some mindful stretches and movements to help everyone wake up, and that you’ll play a fun game

Yoga Side Stretch

cone shape

-fortable

touching


Tai Chi Hip Circles

south, east, west; or 12, 3, 6, 9 o’clock)

Tai Chi Waves

feet shoulder with apart and arms relaxed by their sides

palms upward and raise their arms to about shoulder height, and then turn their palms downward and slowly lower their arms back down to a relaxed position by their sides. This should coincide with breathing in and breathing out

Tai Chi Swings

sure they are totally relaxed in this start position

of capacity and then let themselves come back around and twist to the other side. As they go back and forth, it’s good to build some momentum, letting the arms swing loosely and following the move-ment of the waist

Script

“Okay crew… we’re going to start the morning off with a few mindful warm-ups and stretches. These kinds of simple movements—which coordinate our breathing with our movement—are found in many traditions including the martial arts and dance. You can see Michael Jordan doing them before a game, or Anderson Silva doing them before a fight, because they are an active way of focusing


the mind and body. Many, many people also use them as a way to relax and prepare the body for meditation and mental training, which is what we’re going to do today…”

“Throughout these exercises, I want you all to try using what I call the 70% rule. The 70% rule basi-cally says that while we’re stretching and unwinding our body, we’re only using 70% of our total effort. We’re not struggling to increase our range of motion and stretch farther than the cat next to us. 70% effort also allows us to keep some of our attention inside—on our body sensations and breathing. Just like the mindfulness exercises we’ve been doing seated, the most important thing with these movements is to actually feel them. Directing your attention toward the feeling of your inner body, feeling rooted in the ground, and tuning into your breath are what make these exercises come alive. Once you have the basic movements down, feel free to close your eyes if it makes it easier to relax and be with your own experience.”

Mindful Walking/Fox Walking

The mindful walking exercise is an activity to get youth in their bodies and give them an experience of mindfulness while moving their bodies. This activity involves being aware of every muscle that moves in the body during extremely slow and quiet walking. It’s also often been called Fox Walking, or Lion Walking because these animals do this in order to hunt for their pray without being noticed.

Discussion Points of Mindful Walking:

during walking

Script

“Okay folks, for this next activity, we’re going to try to do what’s called walking meditation. This is where each of us is going to line of on this line right here and walk as slowly and as carefully as we possibly can. What I want you to do is to always be moving at least a little bit, keep all of your awareness on your body, and try to be aware of the different muscles that work in your legs as you walk. Also keep some of your attention on your breath as you walk slowly. When I ring this bell, that’s the signal to start. And when I ring it again, that’s the signal to stop.”

disclose that the game you’re all about to play involves the mindfulness walking you just taught them.

Game: Deer and Cougar

-

slowly and quietly if they ever want to catch their food.


Discussion Points of Deer and Cougar:

to the starting line

Script

“So we all just practiced mindful walking. This is also sometimes referred to as ‘Fox Walking.” Why do you all think that is? (get some responses). Yes, it’s because foxes and other animals need to learn how to walk very quietly so they don’t get noticed by the prey they’re trying to get and eat. They learned this skill to survive! For thousands of years, humans also had this skill. They had the ability to quiet and slow down their body and mind because their survival—their ability to hunt—de-pended on it.

While we’ve got IPhones and airplanes, we also have significantly more mental noise, anxiety, and restlessness than they had. This next game we’re about to play is called ‘Deer and Cougar’ and it’s going to get back in touch with this older way of moving… of seeing the world.

The game is kind of like red light/green light. Anybody ever played that shit? There’s going to be one deer, and the rest of us will be cougars. The deer will stay in this small area right here, and act like a deer; eating grass, just chillin’. The cougars will start on that line back there, and your goal is to reach the deer without him/her noticing you. You have to use your mindful walking! The deer will be acting like a real deer, just eating and lying down. When the deer isn’t looking, that’s when you move forward. Once the deer raises his/her head, that’s when you need to stop. If you get caught moving, even a muscle, the deer can call you back to the line. If you can make it to the deer and tag him/her, you win the round and you become the next deer.”

times throughout the camp as well.

Metaphor: Lion/Dog Metaphor of the Mind

After you’ve played a round or two of deer and cougar, have the youth circle back up and sit down (in chairs or on the ground). Let them know that you want to give them a metaphor as a way to think about training their minds, similar to the samurai sword metaphor you discussed yesterday. Then explain the lion mind/dog mind metaphor.

Discussion Points for Lion/Dog Metaphor:

go get it)

lion, it would probably just look at you)


Script

“Your mind makes so many thoughts and many of them are just noise and distraction. It’s like a dog that chases a bone every time it is thrown. Your mind throws a thought out there and your attention is like the dog and chases after it. Thought comes, Bam! Mind starts chasing it, just like that fucking dog.

But a lion wouldn’t chase a bone that was thrown down. Imagine that lion. All regal and focused. The lion would probably just look at you, just grill you. You see, the bone is controlling the dog. You got the bone, you got the dog’s attention. But it’s not going to control the lion. The lion will either not react, or look back to where it was thrown from, right?

The lion is controlling the lion’s attention. What kind of mind do you want to have? If you want to be like a lion you will train your mind to look back where your thoughts are thrown from. Chasing your thoughts around takes you out of the zone—out of your actual present moment experience. The train-ing is to bring yourself back over and over, working that muscle. Because if we’re not in control of the mind, the mind is in control of us. Your mind must be trained to be mindful. Meditation practice is kinda the same as lifting weights. Repetition is the only way to get results.”

them imagine what it would be like not to be run by their emotional reactions—by the voices in their heads.

Move on to the second meditation: The body scan meditation.

Meditation: Body Scan

Begin with the same foundational steps found in the mindfulness of the breath meditation, inviting the youth to take a comfortable posture and settling in to her or his experience with his/her eyes open or closed.

After a few moments of focusing on the breath, encourage the youth to bring their

guide them through the major body parts from their feet to their head.

“Begin by shifting all of your attention to your feet … you might notice any sensation you can feel in your feet … maybe just the feel of your shoes on the floor … or a specific sensation such as heat or moisture … just observe whatever is there [LONGER PAUSE]. Next, move your awareness to your ankle and lower legs … noticing any sensation … maybe your feel your pant leg, or maybe your feel a specific sensation. Anything you feel is okay, even if you can’t feel anything at all … just keep your awareness on that area of the body for the next few moments [LONGER PAUSE]. Next move into your knees…”

legs, knees, upper legs, hips, belly, chest, lower back, upper back, hands, forearms, elbows, upper arms, shoulders, neck, jaw, cheeks, nose and eyes, forehead, ears, sides of the head, back of the head, and very top of the head.


As you go through the body, make sure to take short, moderate, and longer pauses. This will let the youth become acquainted with their subjective physical sense of themselves.

-

were focusing on … no need to get frustrated if it wanders often, whatever your mind goes to, be pres-

At the end of this meditation after you’ve reached the top of the head (if you’ve chosen to not scan back down) suggest that the youth become aware of their whole body, from head to foot:

“Now see if you can shift your awareness to your whole body … from the top of your head to the tips of your toes …see if you can notice any sensation, whether it be your breath as it comes in and out, a specific sensation, or anything else that arises … [LONGER PAUSE]. As you keep your aware-ness on the body and sensations, see how they might change, even very subtly, from moment to moment. Notice this change in different parts of the body …”

And finally, to close the meditation (when it feels right), have them take a few more breaths and open their eyes when they feel comfortable.

After closing the meditation process how the meditation was for the youth. Ask them:

Discussion: Emotions are Sensations that Live in the Body

After processing the experience of the body scan, transition into discussing how emotions all have a

analytical mind (rumination), many emotions are closer to sensations than they are to thoughts and can

The next module on emotional intelligence delves into this topic more deeply; this discussion acts as a bridge between increasing awareness of sensation to working more skillfully with real life reactivity and challenging relationships.

Discussion Points:

is a powerful way of working with them.

-

Script

“One of the reasons we all just practiced the body scan meditation is because our body is always living in the present moment. Our mind’s can do some crazy shit and fantasize about the past or the future, but our body’s are always living right here, right now in this present moment.


Whenever we experience an emotion, if we look close enough, we can see how it affects our bod-ies. Think about the last time you were really mad. Did anything happen in your body? Did your fists clench? Did your chest tighten? These are just examples. You can experience any emotion on a bodily level, you just need to look closely. That’s what the body scan meditation is for. If you train your mind to be in tune with your body, you’ll be better able to sense your emotions and other expe-riences in your bodies. Once you’re able to do that, you’ll be able to bring more relief to whatever experiences your having.

Check this out…. Many of us are taught to “think” our emotions, but the reality is that many emo-tions are closer to physical sensations. We may tell ourselves many stories about them, but our actual experience of them is physical and kinesthetic. Emotions are raw.

When you’re about to jump off at someone, or someone does something that pisses you off—what’s the main event? If you really check in, that anger, that reactivity, is a kind of heat. It’s like some wave that takes us over… possesses us.

Where we’re coming from, we’re not really taught much about how to deal with that shit. We’re usually just told not to get angry in the first place, or that anger is bad.

What we’re talking about here is how to deal with the shit that actually goes down in our actual life. Anger is one of those things. But what I’m suggesting is that there’s another way of dealing with it besides acting it out/jumping off or repressing it/stuffing it down. The way to deal with it is to actually sit in the fire with it and not move—like the lion we talked about earlier. Its nature is to pass like the weather if YOU LET IT. YOU LET IT but rooting down and feeling your body and centering yourself in your breathing, like we just practiced in the body scan.

One of the main reasons we practice these skills when we’re relaxed is so we can build up enough muscle to use them when we are not. As you start to bring these simple practices into your lives, there is definitely going to be some static. You may be present for a few moments and feel a bunch of anger leaving you, but at the last second still yell at your mom’s or your sis or whatever.

“Keep polishing” as they say in kung fu. Practice accrues. If you start integrating these tools, a year from now you will be amazed by the amount of shit in your life that used to be bother you that doesn’t anymore—by how much smoother you are—by how much more you can flow with things…”

After you’ve finished this discussion, assign the homework for this session.

Homework

Feel your feet contacting the earth.


Sample “Mindfulness of the Emotions/Emotional Intelligence” Module

Session Objective

Students will understand what mindfulness of the emotional body/emotional intelligence is and will have a direct experience of accessing their own emotional intelligence

Session Contents/Pivots

Discussion: What is Emotional Intelligence?

Picking up where the last module left off, do an intro on the nature of emotions as a preparation for meditation.

Script

What does it feel like in this moment?

Usually what do people say? “COOL” “ALRIGHT” “CHILLIN”

Now I want you to REALLY check…we’ve all got drama jumping off inside of us, but we answer “up here” in our thoughts in our mind on the surface. How many people have ever said they were ‘cool’ when inside they were feeling hella dangerous?

Why do we do this? Why does this happen?

Our topic tonight is emotional intelligence: the intelligence of feeling. Which is a kind of awareness that is older, and deeper than thinking. It’s deeper in the brain. Deeper in our biology. It’s a kind of intelligence that connects us back to our ancestors. Our roots. It’s a kind of intelligence that our whole bodies participate in.

You see, our minds have a kind of intelligence that’s good for problem-solving. The mind turns every-thing into a problem. If you really examine this, you begin to see that the mind is never really here.


It’s always one step away, digging into the past or reaching into the future, trying to fix something, or figure something out. It’s never right here.

But the body has a different kind of intelligence. An intelligence that is right in this moment. An intel-ligence that’s not trying to do anything. An internal awareness that’s just feeling what is here. What does it feel like in this moment? Right here. Right now. The body is in the NOW.

Ever got itchy bumps on your skin cause you got stressed? Ever got a pain in your back or shoulders cause of stress? A headache?

We have an internal weather system here that lets us know where we’re at: no one can tell us we’re wrong, because it’s not about right or wrong, ITS JUST WHERE WE’RE AT.

So why is it that hardly anybody ever talks about what we’re feeling right here, right now, today? What is the answer to ‘How you doing?’ It’s cool. Is that real? Cuz a lot of times, there’s a helluva lot more beneath the surface. So why do we do that?

Let’s check in with ourselves right now and see how we’re really doing.

Signature Mediation

ask the question silently and really listen to themselves—don’t just come back with superficial shit. Let them be quiet on the inside for a while. Let the answer come to you rather than going after/chasing it.

Often it’s hard to even know how we’re feeling, right? Shit can just be vague and numb a lot. This could be because we’re taught not to feel, or because we’re so busy trying to feel happy or good that we pretend the other stuff ain’t there.

So what are some of the ways that we get told to hold our feelings in, or pretend they’re not there? How about this, Stop crying or I’ll give you something to cry about. Threats. Anybody ever heard that? What are some others?

Activity: Be a Man/Be a Woman Box

Most of the time, we’re just showing a small part of our true selves out in the world. And there’s a lot going on beneath the surface that we don’t let anybody see.

Why don’t we let people see this?

Instructor is looking for

1) posturing,

2) pain/suffering

3) fear

The answers to this one can give a good snapshot of the maturity of the group and where you might need to go deeper.

So how are we taught to deal with these things? In this culture, there’s this way that we’re supposed to act. We are socialized and conditioned by the society we live in, which tells us how we’re sup-posed to act, think, and feel.


So if you’re a man in this culture, how does the culture tell you that you are supposed to be? To act? To feel?

Be a Man Box

1) I’m never scared

So if you’re a woman in this culture, how does the culture tell you that you are supposed to be? To act? To feel?

Be a Woman Box

1) have to look like you stepped out of a magazine all the time

2) you have to have a man

3) if you’re strong or angry, you’re a bitch

But are these boxes really us? Do we really have freedom when we’re in these boxes? We ain’t supposed to live in boxes; we’re supposed to die in boxes.

Raise your hands if you’ve ever heard this one, “You kids think you have it so bad these days. Why, when I was your age I used to walk to school up hill, in the snow, with no shoes…” The message is, “My pain is worse than your pain, so your pain doesn’t matter.” It turns into a competition.

You see how these are all ways of getting us to stuff this stuff down inside us? And it’s not just the an-ger and the sadness that we get told to hold in either. How many of you have ever had someone tell you to quiet down when you’re happy or excited? Do you get it? We’re being taught to be zombies.

We can’t be too happy, too sad. We’ve got to live in this narrow, numb zone.

around with their ipods on, all walled in...

So check it out. You ever watch a little kid get mad? A little kid, when they get pissed off. They’re like screaming and hollering and crying, and then sometimes they’ll lie down on the floor and kick and scream and pound the floor…


Act this out….

But then, when they’re done being mad, they’re done, because they’ve gotten it all out of them. They’ve had this really strong feeling, but then it comes out through the body, they shake it off and kick it off, and scream it off. This is actually the way that they are getting the anger out of their bod-ies. And it’s a very healthy thing in this way.

Discussion/Metaphor: The F-Bomb

But if we don’t do that, then we have to create a place inside us where we put all these feelings. We call that place our bomb. Our bomb is the place where we pack all of our feelings that aren’t cool or acceptable to show. It’s an F-bomb, cuz it’s filled with feelings.

So what’s going to happen to these bombs if we just keep packing them? We’re going to go off on somebody. We sincerely believe that most people today die from the F-bomb: from not expressing their feelings. If we just hold this stuff in, it turns to poison. Which can turn to disease in the body. Dis-ease. Ulcers. Cancer. Or heart disease. Or it turns into violence towards others, cats wilding out. Look around man. The way that so many of us are dying. Murder. Suicide. We’re seeing this shit. Y’all fucking know this shit. How many of y’all have seen someone who was ready to self-destruct? Someone who had hella shit going on, and no outlet. No way to get the shit out?

We can take a lot, cuz we’re strong right. We can take a lot before that bomb goes off. But when it’s close, it can start going off. Just little explosions. Not really the whole thing, but just blowing off a little bit, just to relieve some of the pressure. And who do you think it goes off on? The people closest to us. The people we love and care about. Our friends and our family.

There’s a buildup. It starts getting stronger and stronger. So we might try to sidestep it—everything’s cool. I’m not tripping. I’m gonna get lifted. I’m gonna be with this girl. I’m gonna call my homies, we gonna watch a flick. All ways to get away from it. How many of y’all have ever had to smoke some weed because otherwise you were just gonna explode? How many people have done some danger-ous reckless shit because you felt so wild inside already?

But peep. None of these things seem to work permanently for defusing the bomb. So the next chance I get, the next time I get stressed, the next time something comes up: I’m right back at the edge. Ready to go off. So how do we really defuse this? So we don’t hurt ourselves or the people around us. Our mind training says let the feeling come and go, let it flow. We can also speak to it instead of packing it down inside, speaking it can be an act of getting our power back. How do we get this off our chests?

FEELINGS, man. What are we really feeling? Right here, right now? What’s really going on when we drop down out of the mind, out of the mental, into the heart? Who’s down to get real about this? What’s it like for you, in your heart, right now, in this moment? What have you been holding in?

So check it out. The only way we’re gonna do this is if everybody’s on board. So is everybody willing to get down, and not fuck with anybody who does? What do we need to do in order to get down?


Activity: Releasing the F-Bomb

First, bring back in the agreements:

dude, getting down, than they did five minutes ago?—hands go up, Whose up next?

If a youth starts to get lost in the story, keep coming back to ‘what did it feel like’

contact with facilitators. Tell them to look around the room, feel his/her feet on the ground, relax, and breath. We’re here with you.

Close the activity with some simple validations of everyone in the group.

You can never be wrong when you’re talking about your feelings. You are the genius of you.

Homework

In the journal, list of emotional flavors.

down on paper.


Sample “Mindful Listening” Module

Session Objective

To have participants understand the value and importance of true communication


Intro to Real Talk—“Dear Mama”

Props: Stereo/IPOD and a copy of 2Pac’s “Dear Mama”

of the youth we work with are familiar with it. We’re using it in this module to introduce the foundational mindful speaking and listening concept—real talk inspires us to really listen.for you an a raw, uncontrived way automatically makes people want to pay attention to you.

Script

We’ve got a lot of cool stuff to get into tonight, so let’s get focused, let’s get our stillness on so that we can move forward together.

Whose words are these? (this is a song most youth in juvie know—when we read it allowed most of them join in) Play song

You are appreciated When I was young’en me and my mama had beef Seventeen years old kicked out on the streets Though back at the time, I never thought I’d see her face Ain’t a woman alive that could take my mama’s place Suspended from school; and scared to go home, I was a fool with the big boys, breakin all the rules I shed tears with my baby sister Over the years we was poorer than the other little kids And even though we had different daddy’s, the same drama


When things went wrong we’d blame mama I reminisce on the stress I caused, it was hell Huggin on my mama from a jail cell And who’d think in elementary? Heeey! I see the penitentiary, one day And runnin from the police, that’s right Mama catch me, put a whoopin to my backside And even as a crack fiend, mama You always was a black queen, mama I finally understand for a woman it ain’t easy tryin to raise a man You always was committed A poor single mother on welfare, tell me how ya did it There’s no way I can pay you back But the plan is to show you that I understand You are appreciated -2Pac

How do we know these lyrics? Cuz we listen to that joint right? How many times you think you heard that cut? What’s it about? He’s talking about his struggles with his mom’s, being locked down, being poor and how hard she tried, and how much he loves her. It moves us right, cuz it’s real talk, right? A real man can talk about what he’s going through. His own emotions aren’t embarrassing or scary; he just throws it down, the way it is, without dressing it up. It’s interesting to hear someone talking from that place, right? We listen in this completely different way. We slow down like he’s talking to us, like he’s talking to whole world—to our common experience.

The truth is that you and everyone can MC like that…. at any time you can choose to really get in your zone and throw down some authentic, human shit. That’s why people keep listening to 2Pac—he transmitted that dimension—that sense of talking from inside everyone’s experience. How could we not want to listen to that?

Who else’s words have moved you? How about MLK, Mother Teresa, Ceasar Chavez, Mandela?

Discussion: Active Listening

Props: marker, blackboard (or chart pre-drawn)

From the 2Pac track, we generally move straight into a discussion about what mindfulness is in relation to communication.

Script

Today we’re gonna talk about communication. So let me ask you a question. How many of you feel like you get talked at in here? You know what I mean? Either teachers or probation staff or just other adults telling you what to do?


What does that feel like when you’re getting talked at? How do you know that you’re being talked at?

Some of the ways people don’t listen:

1) try to top what you’re saying

2) miss the point or change the subject

3) try to fix it because they’re not comfortable with what you’re saying

Ok, so let’s flip this. How do you know when someone is really listening to you? What does that feel like?

and eye contact.

There are 3 major parts in any communication: body language, tone and words. Because we don’t only use words right? Animals communicate without any words. There’s body language or posture, facial expression and eye contact. According to the research, 55% of impact is determined by body language--postures, gestures, and eye contact, 38% by the tone of voice, and 7% by the content or the words used.

How does it make you feel to be listened to like that?

Instructors listening for good/connected.

The training for this kind of communication that makes us feel connected is called active or mind-ful listening—which basically means listening for the meaning. Active listening is a way of listening and responding to others that focuses attention on the speaker. Instead of our own judgements and opinions. Because most of the time, people aren’t really listening to each other. You ever experience that, when your trying to talk to somebody and they’re not hearing you? That inability to hear, it’s like their deaf. Let me give you an example.

in their head? A voice in their heads that was talking shit?

How many people have a voice in their heads that is talking shit all the time? We all have this inner commentator. It’s a like a sports announcer in your own head. Always talking about the game, but never in the game.

Who is it talking shit about?


Instructor listening for both 1) self and 2) others.

How does this get in the way of hearing people?

Have you ever seen a misunderstanding that turned into a fight because that voice took over? What is our defense contract? What is it that we can’t hear someone say because it hurts too much? If they call you a punk, a pussy?

Insert your own personal story about communication (Instructor talks about a time in their own life when they had difficulty communicating, they weren’t able to hear what someone else was saying, their own lack of communication caused something to escalate, etc.)

Looking back, I was never taught how to be in a real conversation. I learned how to snap on people, I learned to be quick-witted and always have a good comeback. I definitely learned how to be a smart ass. Cause I thought that was going to make me happy, if nobody could ever get the last word in, I could prove that I was smarter, faster and more ruthless so don’t fuck with me.

Basically I thought a conversation consisted of me talking and you listening, then I’ll give you some time to make some noise, (while I think about what I’m going to say next), then maybe you’ll shut the fuck up so I can talk again.

Activity: The Iceberg/ Dropping the Waterline

the flow. Send people to the bathroom or for a water break first and set a strong container.

space of vulnerability. It’s also an exercise that demands that the facilitator model what it’s like to say something real about themselves and their experience—about a real struggle they’ve gone through, about the shit they don’t normally talk about with other people. The key hear is to actually feel it—forc-ing it is really not a good idea, which is why it’s usually good to wait until you have some rapport with the group before doing this module.

If done well, this exercise can radically shift the relationships inside the group.

Script

Anybody know what an iceberg is? Y’all know what sunk the Titanic? So basically it’s a giant piece of ice that’s floating in the ocean. And you can only see the very top part, but 90% of the iceberg is underwater. You can’t see it at all, but it’s mostly what’s there. How is that just like us?

So what we’re gonna do in here is drop the water-line. We’re gonna go first. We’re gonna take a risk here. Is there enough trust in this room? Can we agree that what’s said in this room stays in this room? At one point, your friends were strangers. So what if that could happen again right now, with the people in this room?


Instructor drops it.

For me… on the real, (I would then model for real, dropping the waterline maybe 5 minutes, and then wrap it up something like this) I had a neighborhood, I had a crew, but what I found out later, was how all my homeboys had the same madness going on as me, and they never talked about it either. As down as we were, we never shared the things that were hardest for us… how real was that? I know it’s hard to really share what goes on in our lives, cuz the shit ain’t pretty. Sometimes we might think it’s our fault. Maybe we were taught by somebody to hold it all in… Raise your hand if that one is true for you. Who’s next?

Let them share and tell some of what they’ve been hiding.

Meditation on Vulnerability

Alright. Get your stillness on. I want you to close your eyes, we’re going to sit for a few minutes…

I want you to think about all the madness you’ve been thru, at your house, with your family, maybe you lost somebody, what’s it been like for you on the inside? And think about the person who taught you to hold it all in, picture them for a second. And in silence, if you were really going to be honest, from your heart… do you think that person was happy? Just think about them for a moment. Do you think that person felt alone in the world. Keep breathing.

Let them settle in silence….

Most of us have learned this shit from people we don’t want to be anything like. So why would we follow the same wack training that they got from somebody else that wasn’t happy? This is about freedom. Freedom to be who we really are, free to talk about the shit that’s hard for us, to be there for real for our peoples.

But, I ain’t going to front, it takes a lot of courage to step out of our image. Who’s going to be the first one to get down? Real talk.

At this point open it up for others to share what’s real for them… and spend most of the session in that space with each other. Laying a foundation of trust and realness that we could turn into a part of our nor-

Wrap-up

So look at what we just did over the past hour. Let’s talk about the changes we’re making right now. This is freedom. Just these little steps that we’re taking are making a difference.

If I really know someone’s story, and what they’re been through…it’s almost impossible for me not to care about them. And then, when they’re stressing, we can give them a little bit more space. Be-cause we know where their heart is at, and what kind of stuff is on their shoulders.


Homework

Props: journal

“The greatest compliment that was ever paid me was when someone asked me what I thought, and then listened to my answer.” -Thoreau

Before our next session let’s really try to practice listening to someone. Could be someone at school, in the hood, in the unit. Whatever, just give it a shot, and see what it feels like to really listen. And see if you can start noticing that voice in your head, and not falling into it. I’d also like us to pay at-tention to how it feels to be listened to, that gift we could give each other. I want to hear next session what that felt like.


Sample “Transforming Negative Core Beliefs” Module

Session Objectives

1. To help youth understand what a core belief is

2. To help youth identify their own negative core beliefs

3. To help youth begin to transform negative core beliefs, or at least not have their beliefs


what do I have to remember to stay in my power?

Discussion: Surfacing Negative Core Beliefs

Lead the discussion off with this:

Please everybody close your eyes, and just try to take this in:

You are whole and complete as you are There is nothing wrong with you. You are worthy of love and acceptance. I love and care about each one of you.”

So, did anyone’s inner voice start talking shit? Notice what kind of self-talk arises.

We know our core beliefs largely through negative self-talk.

So, many of you have been locked down before, but that prison was the one outside of you. What we’re going to look at is the prison that is inside of you. Your inner prison is called something. One kid we worked with called his inner prison a gang. He thought he had to do a lifetime bid. These were his words… “I’m going to be a gang member for life.”

“There’s no school for me, No job. I thought because I went to juvenile hall, it’s got to be on my record. That I was a bad kid, I wasn’t going to be able to get a job. That made me feel like my life was over. And I was only 18. I would apply to jobs, but I was scared they weren’t going to give me the job because I’d been in locked up. Things like that made me feel like I don’t care anymore. I give up. Game over.”

That same kid has been helping us develop this program on the outs. He’s got his own business and he’s enjoying his freedom. He had to break out of his inner prison first. Only then did he stop com-ing back to this one.


How many people know who Nelson Mandela is? And if someone does know, what can you tell me about him?

If no one knows…Mandela was in prison for 27 years and tortured. Then his people elected him Presi-

Analogy: “The Operating System”

So why are we talking about this negative stuff? (guage the room)

We’re always trying to avoid negative stuff, but the more we learn about this the less it controls us.

Negative core beliefs are like the operating system on a computer. Our culture, family, etc are put-ting beliefs into us, programming us with these beliefs, and we’re running and at a certain time we need to stop and examine the software that we have been operating on.

Remember when we were talking about living down to people’s expectations? These are the kind of things we’re talking about. We’re trying to live with this played out software, It’s like we’re playing with an old ass Nintendo system in 2009.

We’re programmed with these core beliefs. We’re not good enough, we’re broken, the world is fucked up, there’s not enough, we’re not gonna make it, you can’t trust people.

How many of you have heard these negative messages? When was the first time you heard that negative core belief, what age were you? (So we’re still operating from that belief, but now we’re 16)…

Someone told you you were like that and you believed it, you made it your own. Now you are responsible for keeping this belief alive. This is why we’re doing this, this is what mind training is about…we can notice and then change who we are.

Just turn on the television. It’s telling you that you need some new shit to be cool, or to feel better about yourself. It’s telling you you can’t trust people. It’s telling you that everything’s fucked up…Right? Think about it. It’s some crazy shit. I mean, when was the last time you heard about some-thing really positive on the TV? Because the whole vibe of it, the whole purpose, is to make you feel like something’s wrong. It’s to make you feel anxious, and afraid, and off balance, so you’ll keep watching, and buy some of the shit they’re trying to sell you.

Activity: “Philosophy of the Heart”

Props: large piece of paper with red heart on it, radiating yellow rays, tape to attach it to someone, 1 purple & 1 blue magic marker

People put all this shit in us, and then that’s how we start seeing the world. It’s the operating system that’s running us.

The exercise consists of putting a piece of paper (with a red heart drawn on it) on someone. We’re going to make sure this room is safe. It takes a lot of courage to stand up in front of a room full of people, and do this exercise. Our job is to make sure that nobody is going to be malicious, or really personal. The heart has bright light (yellow) rays surrounding it. In the beginning we ask what kind


of words would describe a baby’s heart? This is every baby ever born… anybody you can think of, this is how they came into the world…

Tell me all the things you see when you look into a baby’s eyes, when you see a baby play or just do his or her thing.

As we continue the questions, the child grows up…

As a toddler, in the kinds of houses we grew up in, what kind of things might he hear? What are they gonna do to deal with all of this? In kindergarten, what kind of things might be said to him? In jr. high, what names might he be called? What kind of names did you hear? All right this kid finally makes it to high school… what kind of things might be said to him? What did you hear?

This whole time every name that’s been said, turns into a scar. (represented by a slash of purple magic marker). By high school, the inside of the heart is almost completely filled with scars.

Now how do you think this kid feels? How does he make it through the day?

At this point, start to draw a circle around the heart (in a different color) explain this is like an armor, that we all put on to live in this crazy world.

Now let’s say this kid hangs out in a neighborhood with a bunch of other kids that have been through something similar to him. How about if he’s locked up with a bunch of kids who have been through this? How are they going to relate to each other? How is he going to relate to himself? Our protection/armoring helps us feel safe, but really we end up feeling separate, isolated, and ultimate-ly alone.

(To person who had the heart on him/her): What did you hear from them? What’s one thing that they didn’t say about you that’s also true?

So check it out. In that exercise, all the scars around the heart, all the barbed wire, all the negative stuff that gets put in us... That’s the operating system we were talking about earlier. So the first thing we’ve got to do is to realize that it’s there, right? We can’t do anything about it until we realize it’s there. If we don’t even realize it’s running things—then it’s invisible, and it has this weird power. But now, we can start to see it. Remember when I said “your inner prison is called something?” This is what I was talking about. And when we start to realize this, when we hear that voice go off in our head that’s talking shit, we can start to go, “Oh yeah, I know what you are. You’re that part of my operating system, you’re that piece of my armor that’s there because I got hurt. Because of that crazy shit that happened with my pops in the 3rd grade,” or whatever. We start to realize where these things that are negative that are inside us are coming from. And when we start to realize this, there’s a tremendous power, because now we can start to choose how we respond to it, and we can start to work to clean that stuff out of us.

How many times have you been out and still felt like you were in this inner prison? And that inner prison may have led you to real lockdown?


We can start to work to clean the heart. And this is a huge place where this mental training, this meditation practice comes in. Once we know that there’s this sun that’s always there inside us behind the clouds, this light behind the barbed wire, then we can have more peace inside, we don’t have to be so nervous, because we know that no one can take it away from us. And we can start to let go of the negative things that we are carrying; the things that we don’t want anymore.

Game: “I’m Leaving Juvie”

youth in different programs outside of probation. The point is to focus on the mix of setting positive intentions and paying close/deep attention to the group.

Set everyone in a circle and ask everyone to take a minute and visualize themselves leaving the hall, and how they want their life to be on the outs, and what they need to do in order to make that happen.

person has to repeat what was said before and add a new item. Items have to be positive, can’t be x-rated, can’t be illegal. So eventually, you have a memory contest going where everyone has to pay very close attention to what was said before. If you miss an item, you are out. It goes on until the last person is standing, able to recite the entire list.

made into a class mantra.

Homework: Cultivating Positivity

Props: Journal

Think about one of your heroes… What did they do that you respected, that took courage, was smart—innovative? What did that person believe about themselves?

What do I believe about myself? And how does that feel? And dropping it into the body. Keep anchoring it. Think about one of your heroes, “Maybe that’s possible for me.” So we start thinking about different ways of being that are positive that we could try on and imagine ourselves. What would that be like if I had that kind of character or if I had that kind of courage?

As homework, have everyone in the class write 1 positive thing they respect about somebody else in the class, or as many people as they have something positive to say about. Bring it back next session.

The Mind Body Awareness Project 111 Fairmount Avenue, Suite 508

[email protected] www.mbaproject.org

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