Table of Contents
Preface 1
1 Introduction 2
2 Background 8
3 Connectedness - whispers of the heart 14
3.1 Exercise: Holding Space for Ourselves-Heart Cave* 17
4 Awakening Child 24
Aware 26
4.1 Exercise: Breath Awareness* 26
Compassionate 30
4.2 Exercise: Self-Compassionate Intention* 33
Embodied 36
4.3 Exercise: Sensing Mode* 36
4.4 Exercise: Body Scan* 38
5 Understanding Stress 47
Children and Stress 53
6 Mindfulness, Meditation, Visualisation and Insight 57
The origins of mindfulness 58
6.1 Exercise: Exploring Meditation Together 62
6.2 Exercise: Shower of Light Visualisation* 64
7 Benefits of Meditation 70
What does the available research show? 71
8 Method - the 'How' 75
8.1 Exercise: Purple Leathers 76
Environment 77
Posture 78
Intention and Motivation - what's important to you? 80
8.2 Exercise: Make a Snow Globe 82
Grounding 85
Support - Mindfulness of Breath 87
8.3 Exercise: Heart Breathing 88
Alternative Support - Mindfulness of Sound 88
8.4 Exercise: Sound Awareness* 89
When to Practise and How Long 93
Sustaining Practice 94
9 Attitude - the 'What' 97
Guiding Light 1 Beginner's Mind 98
Guiding Light 2 Non-striving 99
Guiding Light 3 Non-judging 100
Guiding Light 4 Patience 101
Guiding Light 5 Trust 101
Guiding Light 6 Acceptance 102
Guiding Light 7 Letting Go 103
Playfulness 107
Wonder 107
Limitlessness 108
Flow 108
Connection 109
Cycles 109
Delivering our Gifts 110
10 Taming the Amygdala 112
Mindfulness of Touch 113
10.1 Exercise: Gentle Touch 113
Relaxing Visualisation 115
10.2 Exercise: The Waterfall* 116
Soothing Words 118
10.3 Exercise: Soothing Words* 118
Progressive Muscle Relaxation 120
10.4 Exercise: Tensing and Softening 120
11 Mindfulness in Daily Life 124
11.1 Exercise: Mindful Malteser-Eating 126
12 Let the Magic Live On 132
12.1 Exercise: Fairy Door* 134
13 The Wisdom of the Body 139
Mindful Movement 142
13.1 Exercise: Mindful Walking* 143
13.2 Exercise: Body and Mind Letters 146
Reflection 147
14 A Balancing Act 149
15 Tips for Leading Meditations 154
16 Meditations for Younger Children 161
16.1 Parent and Child Exercise: Eskimo Kisses 162
16.2 Exercise: Tracing the Flower 163
16.3 Exercise: Finding the Perfection 164
16.4 Exercise: Where's my Body? 165
Further ideas for younger children 168
17 Meditations for Teens 171
17.1 Exercise: MOP (Moment of Presence) 173
17.2 Exercise: MOK (Moment of Kindness) 174
17.3 Exercise: Bodykind 175
Additional exercises for teens 179
Not interested? 180
18 At the Heart of it All - BE.LOVE 182
18.1 Exercise: Inner Child Healing* 183
19 Working with Groups 193
Practicalities and Holding Space 196
Environment 197
Motivation 198
Flexibility 199
Relating to the Group Members 200
Embodiment of mindfulness 200
Guiding group practices 201
Inquiry 201
Creating a Compassionate Classroom 204
20 In Awe and Wonder - a final message 207
20.1 Exercise: A Final Reflection 208
Appendix A Resources for Adults 210
Appendix B Resources for Children 213
