Harnessing Mindfulness In the Classroom
A Step by Step Guide to Promoting Awareness, Connection and Collaboration with Students and Teachers
...Using the Prosocial Matrix
Mindfulness is simply being aware of the present moment. Being aware of the present moment is something any child or adult can do. The more aware we are of what is going on around us and what is showing up inside of us, the better we are at learning, growing and getting where we want to go! The Prosocial Matrix is a simple and powerful way to be mindful and to have happy and healthy classrooms and schools.
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The Prosocial Matrix is based on science and a process developed by Dr. Kevin Polk and his research from Acceptance and Commitment Therapy and Training. I am a Prosocial Matrix Trainer and I specialize in bringing the Prosocial Matrix to schools and classrooms. Teachers and students are using it to make a difference for living and learning.
1. You can begin with a mindful warmup for Your Senses.
- Take out your phone and hold it in your hand. Have you learners do the same. If they don't have one or your class has cellphone issues, a pencil or pen will do.
- Look at your phone. Notice how it looks, the color, shape, etc.
- Notice how your phone feels in your hand ( smooth, bumpy, heavy, light, etc.
- Tap your phone. Notice the sound of the tap.
- You don't have to smell it and I don't recommend tasting it :)
2. Put your phone away and you will warm up your Mind.
- Once your phone is out of sight you can recall with your mind how your phone looks (eyes can be open or closed).
- Next recall how the phone felt in your hand.
- Then recall the sound the phone made when you tapped on it.
- Go ahead and smell and taste the phone in your mind all you want!
Notice the Difference between the phone in your hand and the phone in your head.
- Simply notice the difference between experiencing the phone in your hand vs recalling the phone in your mind.
- Don't worry if you don't notice a difference. We are just warming up our noticing muscles. Even if you noticed no difference that is still noticing!
- You can also do this with your students. It is an easy way to introduce "noticing" ( being mindfully aware) that a phone in your hand is not the same thing as a phone inside your mind. If they don't notice, give them credit for not noticing a difference as well.
This is a simple way to warm up and you can also use it to pause and get into the present moment.
What is happening is you are getting in touch with what your senses and mind are up to. Noticing is being mindfully aware. Sometimes we are "in our heads" thinking and worrying about stuff that isn't happening. Our minds tend to wander. Using our senses we can notice what is really happening and keep going or make adjustments. The more you practice the better you get!
Keep Scrolling to See How the Prosocial Matrix Helps Educators and Learners be Mindful Together, Collaborate and Get Stuff Done.
4. Get The Matrix Out For Everyone to See.
You can write it on a chalkboard, whiteboard or smartboard. You can also give everyone a paper copy to fill out.
5. Ask "Who is Important to You?"
Listen carefully and acknowledge the learners' responses. Write them down or they can write their own down. Get curious as they recall their important people. They may also tell you what is important to them. Write that down too. The people and things that are important to them are what motivates them ( and us ). Thinking about them feels good. Everyone can notice how it feels to do this.
6. Ask them about "The stuff that shows up on the inside and gets in the way"
- On the way toward who and what is important, we encounter obstacles like fear and stress, We don't want them and they show up anyway. Here, we help ourselves be mindful of what I call the "yucky stuff".
- So we ask ourselves and our learners what might show up iniside of them that they don't want or want to get away from. All of that goes out on the matrix. We simply make a list of yucky thoughts and feelings that we/they can be aware of or notice without having to do anything about it.
7. Now we can talk about what we do to move away from all of that yucky stuff. These are things everyone can see is doing.
- When yucky stuff shows up, we have an immediate urge to get away from it. We want to lessen the feeling or eliminate the thought or just plain get it out of us.
- So we invite others to talk about what they do to move away from unwanted yucky stuff inside of us. We write everything down. We are helping them mindful of our actions. We are not telling them to be mindful. They just are. They are learning how to talk and be mindful of the yucky stuff and what they do to move away from it.
8. We complete our mindful loop around the matrix by asking "What do you want to do to keep moving toward Who and What is Important to You?"
You want to keep it simple. I like to give everyone credit for doing something important already, namely, showing up and doing the matrix with me!
As we have been doing, we write the things people want to do to keep moving down. We want them to be mindfully aware of these actions as well.
Congratulations! You and your learners have just experienced your first matrix.
You have been noticing about who and what is important, noticing about the yucky stuff that may be showing up and getting in the way, noticing what is done to move away from yucky stuff and noticing what can be done to keep moving toward who and what is important.
Noticing is Mindfulness Made Easy and Leads to Happy and Healthy Classrooms
1. Noticing is active mindfulness. It is awareness for a reason or purpose. 2. Noticing is an engaging process and a move toward connecting with self and others. 3. Noticing sets teachers and learners up for success and less struggle with yucky stuff. 4. Noticing can be done as often as necessary. 5. Anyone and everyone can notice.
"Noticing" Homework..the best homework you will ever give or recieve!
Once you have the shown everyone the mindful matrix point of view, you are ready to help them extend mindful moments throughout their day and experiences....
- You say, "Hey, here is some homework for you!"
- Wait for the groans and rolled eyeballs and then say, "But wait, this is the best homework I will ever give you. You can either do this homework or not do this homework. Either way is fine."
- They will be relieved. You wil say, "If you get the chance, all you have to do is just notice what you are doing and whether it feels like a toward move, moving you toward someone or something important to you, or whether it feels like an away move, you are doing it to move away from yucky stuff showing up inside of you. Then later we can talk about what you noticed."
- You can then add, "And guess what, I will give myself the same homework. We can all be noticing our toward and away moves together"
- So if you are teaching, you could say " I am teaching math and it feels like a toward move". or a learner could say " I am noticing that we are all following directions". Of course anyone could notice away moves like someone who may not be working or the class taking a break.
- We are just noticing without labeling things good or bad, right or wrong. We are practicing being in the present moment with whatever we are noticing.
Click Below to Get Matrix Worksheets and Reminders
You are Now Ready to Help Yourself and Your Learners Make Wise Decisions with the Prosocial Matrix for Groups
Once everyone has experienced the matrix point of view and how it works, use the prosocial matrix to ramp up mindfulness and help your class become an empowered, high performing team.
Enter the Prosocial Matrix...
Get the Prosocial Matrix Up and In Front of Your Group.
The Prosocial Matrix is the second loop around the matrix ( I will explain later ). This is the matrix for the group and will use the noticing skils from the first loop to get everyone puling together. READ ON!
9. Now you will ask your group, "What is our shared purpose?"
This is the most important question for groups. Here you and your learners will be sharing why you have come and what you are here to do. It is a conversation that you can have many times. There may be more than one purpose and it helps to get everyone on the same page. Again we will be writing responses onto the matrix.
10. The next question is "What yucky stuff can show up inside members of our group/class and get in the way of moving toward our shared purpose?"
This will be similar to the first loop. Any manner of yucky thoughts, feelings and urges can show up inside of people and bog the group down. Getting these things out in the open and onto the matrix helps the group to realize that you and they all expereince the same frustrations. Doing this will lessen frustration.
11. Then the group can identify things they or others might say or do to move away from the yucky stuff.
Just like yucky stuff, everyone does things to move away from what they don't want. This may or may not be a problem. In either case we simply list the things that we could see or hear to move away from the yucky stuff.
12. We complete the second loop by asking the question "What can we do to keep moving toward our shared purposes ?".
Here you will be looking for actions that you and the group will take to move toward the shared purposes you have discussed below. You want to keep it simple and everyone is encouraged to share.
You have now completed two loops around the matrix. You have established a powerful way of collaborating with your learners and together you can go on and discover what works to keep you moving.
Once you establish the matrix as a way to notice both for individuals and groups you have a visual diagram and shared language to groom cooperation, collaboration and high performance. You can then go on and use the matrix to continue noticing what is working and mindfully problem solving whenever someone or the group encounters obstacles.
Why Do We Do Two Loops?
- The first loop around the matrix is to promote psychological flexibity. Psychological Flexibility is the process of noticing what we are doing, what our minds are up to and what will work to get us where we want to go, even when the yucky stuff shows up.
- Psychological flexibility is the cornerstone of mental health and well being. We add noticing to ramp up psychological flexibility. The more we notice what is going on outside of us and inside of us, the better we are at living and learning.
- The second loop is for psychological safety. Psychological safety is the feeling that people "have my back" in this group. It is safe to share,. My opinion counts and I can contribute.
- Psychological safety is what allows us to connect with others and want to learn. Without it we are mistrustful and less willing to be involved.
- The matrix targets both psychological flexibility and safety. When teachers and students feel flexible and safe in classrooms and schools, learning takes off and groups can achieve great things. The group becomes a source of satisfaction and everyone wants to get on board and do their share.
The Prosocial Matrix Promotes Mindful, High Performing Classrooms and Groups
It combines the power of mindfulness with cutting edge research and science.
The Prosocial Matrix rests on three empowering design features. Check out the video below.
Learn about the 3 Pillars of Effective Group Design
This video describes what makes effective classrooms and groups run smoothly.
Next... Take Mindfulness to the Next Level with Sorting!
Sorting is as easy as it gets. All you need to do is sort your experiences and those of your learners into the Prosocial Matrix.
Sorting will ramp up Mindfulness, Engagement and Working Together.
You can take whatever someone says or does and sort it into the matrix!
The matrix is a diagram of human learning. Anything humans do can go into the matrix. Sorting is a natural skill that everyone enjoys doing and our minds love to sort things. All you need to do is ask your learners this question:
"Where does what you are doing (or saying) go up here on the diagram? Where would you put it?"
- You ask the question with interest and curiosity. You are not being sarcastic and you really want them to tell you.
- Asking the question influences them to pause and choose.
- You want them to pause and choose so they can remind themselves their reasons for what they are doing and being mindful about who and what is important.
- THEY do the the sorting. We don't sort for them. We want them to see and feel the big picture from their point of view.
- There is no right or wrong with sorting. It is not important where they put it. What is important is that they sort!
- They are sorting for mindfulness and psychological flexibility. When they are mindful and flexible it will feel good and they will want to do more.
- Feel free to sort your experiences as well as model how to use it and to maintain your own flexibility.
Keep the matrix visible. It is your mindfulness and sorting cheat sheet!
1. Whenever you get the urge, or if you notice someone struggling. You can go to the matrix and say, " Hold on everybody, let's take a look at what we're doing. Are we over here on the toward side or or over here on the away side?
2. Give them credit for whatever they notice.
3. You can also ask, "Are we doing things to move toward what is important to our group?" "Is there something else we could be doing or changing that might work better?"
4. Look for opportunities to sort the experience of both you and your learners throughout the day.
The More You Use the Prosocial Matrix, the More Mindful, Collaborative and Cooperative Your Class Becomes!
- Using words like noticing, toward and away along with asking questions like "who/ what is important to you?" and "is what you or I doing working to move us toward what we are trying to do?" grooms cooperation and identity.
- Your learners will pick up the flexibility of the matrix and want to use it for lots of different things.
- As you use it, you and your learners will discover other ways it can help and will use it in other places and show it to others.
- Your classes will be happier and healthier with less stress!
There's More Below!
A Special Bonus Video For You!
This video is all about the science behind the matrix. As I said, the matrix is based on what works. Thousands of hours of research are behind the power of psychological flexibility and safety.
The ACT Matrix
The Matrix was created and developed by Dr. Kevin Polk and Colleagues. It is used around the world to reduce suffering and improve the human condition.
I was privileged to author the chapter on "Promoting Psychological Flexibility in Education" and spend each day working with educators and learners as we discover what works for lifelong living and learning.
