7
Special Note to Instructor: When learning the Mind Matters exercises, participants may ask if some of the
exercises are meditation. Some people have negative connotations related to meditation or may confuse the
activities in Mind Matters with a religious practice. Assure them that the Mind Matters exercises are based on
brain science and not connected with any particular religion, philosophy, or spirituality.
For example, Focused Breathing is simply about focusing on the breath to grow the brain. Researchers
have discovered that taking a deep breath is calming because it sends out messages that slow down stress-
producing hormones and also trigger a relaxation response in the body.
Focused Breathing is similar to what athletes do before playing a sport. For example, when basketball players
get ready to take a free throw, they take a few deep breaths to calm themselves. Public speakers or actors take
a few breaths before going on stage. These are natural methods for calming oneself before facing life’s
challenges. Everyone can do Focused Breathing regardless of their personal belief system because it is a
helpful exercise based on research and science.
FOCUSED BREATHING
Mind Matters Pinwheel
Show the picture of the Mind Matters Pinwheel from the back of the Participant Journal.
In this class, we will be covering six topics to help us improve our lives. Each topic is represented on a curl of our
Mind Matters Pinwheel. Today we start with Self-Soothing.
Focused Breathing
For people who have never done this before, they may need some encouragement. Walk around the
room and see if people are doing this correctly. For many, this is a very new experience. You may need to
demonstrate this over and over again individually.
The first exercise we will do together is a breathing exercise. The purpose of this exercise is to calm the body and
quiet the mind. Studies have shown that consistent practice of Focused Breathing can change the brain for the better,
letting people calm their central nervous system.
Not all exercises work for everyone. Each person will need to find what works for them. Some people like to have
their eyes shut others like their eyes open perhaps you prefer to be lying down or sitting in a chair or walking slowly.
For some, this exercise may not be effective because the sound of heavy breathing may remind them of a time that
was unpleasant or very scary. If an exercise is making you uncomfortable, feel free to stop and just sit quietly. If you
stop and you are still uncomfortable or anxious, raise your hand so we can be helpful to you.
Practice Focused Breathing
Play the video or use the instructions for Focused Breathing (1.a) in the Toolkit located in the pocket of this
Instructor’s Manual. The video is hyperlinked inside the PowerPoint slide for Lesson 1.
What are your thoughts on Focused Breathing? How did it feel this first time around?
Any answers are okay, as participants may have experienced a variety of thoughts and emotions. It’s important
not to judge their experiences.
Let’s GO!
Special Note to Instructor: When learning the Mind Matters exercises, participants may ask if some of the
exercises are meditation. Some people have negative connotations related to meditation or may confuse the
activities in Mind Matters with a religious practice. Assure them that the Mind Matters exercises are based on
brain science and not connected with any particular religion, philosophy, or spirituality.
For example, Focused Breathing is simply about focusing on the breath to grow the brain. Researchers
have discovered that taking a deep breath is calming because it sends out messages that slow down stress-
producing hormones and also trigger a relaxation response in the body.
Focused Breathing is similar to what athletes do before playing a sport. For example, when basketball players
get ready to take a free throw, they take a few deep breaths to calm themselves. Public speakers or actors take
a few breaths before going on stage. These are natural methods for calming oneself before facing life’s
challenges. Everyone can do Focused Breathing regardless of their personal belief system because it is a
helpful exercise based on research and science.
FOCUSED BREATHING
Mind Matters Pinwheel
Show the picture of the Mind Matters Pinwheel from the back of the Participant Journal.
In this class, we will be covering six topics to help us improve our lives. Each topic is represented on a curl of our
Mind Matters Pinwheel. Today we start with Self-Soothing.
Focused Breathing
For people who have never done this before, they may need some encouragement. Walk around the
room and see if people are doing this correctly. For many, this is a very new experience. You may need to
demonstrate this over and over again individually.
The first exercise we will do together is a breathing exercise. The purpose of this exercise is to calm the body and
quiet the mind. Studies have shown that consistent practice of Focused Breathing can change the brain for the better,
letting people calm their central nervous system.
Not all exercises work for everyone. Each person will need to find what works for them. Some people like to have
their eyes shut others like their eyes open perhaps you prefer to be lying down or sitting in a chair or walking slowly.
For some, this exercise may not be effective because the sound of heavy breathing may remind them of a time that
was unpleasant or very scary. If an exercise is making you uncomfortable, feel free to stop and just sit quietly. If you
stop and you are still uncomfortable or anxious, raise your hand so we can be helpful to you.
Practice Focused Breathing
Play the video or use the instructions for Focused Breathing (1.a) in the Toolkit located in the pocket of this
Instructor’s Manual. The video is hyperlinked inside the PowerPoint slide for Lesson 1.
What are your thoughts on Focused Breathing? How did it feel this first time around?
Any answers are okay, as participants may have experienced a variety of thoughts and emotions. It’s important
not to judge their experiences.
Let’s GO!
