. Author manuscript; available in PMC: 2020 Dec 22.

Published in final edited form as: J Restor Med. 2020 Jul 20;10(1):10.14200/jrm.2020.0101. doi: 10.14200/jrm.2020.0101

Table 1:

Core components of the mindfulness and wellness classes

Session	Mindfulness^a	Wellness^b
1	Mindfulness overview^a,c Acting mindfully vs. being on autopilot^a,g	Wellness overview^b,d Types of stress: eustress and distress
2	Body awareness, body scan^a Noticing the wandering mind^a Present moment awareness^a,c	Causes of stress Circle of influence and control^b The power of proactive people^b
3	Yoga, acting mindfully to guide behavior^g Mindfulness and the brain: amygdala, prefrontal cortex, hippocampus^h	Goal setting and creating purpose^e Finding one’s voice: talent, passion^e Creating a personal mission statement^e
4	Mindful awareness of breath^a Having a thought vs. being a thought^g Thoughts and the nervous system: internal and external threats^g,h	Time management^b,f Prioritizing tasks using quadrants^b,f Big vs. Little Rocks: the impact of tasks and activities^b
5	Mindful walking^a Emotions as passing experiences^c,g	Reducing procrastination^b,f Begin with the end in mind^b
6	Mindful listening and speaking^a Responding vs. reacting^a Acceptance and willingness^g	Successful relationship building^b Think Win-Win: less competition in relationships^b
7	Mindful eating^a Perspective taking^a Developing self and other compassion^a	Lifestyle choices to reduce stressⁱ Importance of good sleep hygiene, exercise, being outdoors ⁱ
8	Integrating mindfulness into daily life^a,h Cultivating gratitude^a	Body postures for confidence^j The physiological influence of smiling^k,l

Kabat-Zinn J, Hanh TN. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta; 2009.¹¹

Covey, S. The 7 Habits of Highly Effective Teens: the Ultimate Teenage Success Guide. New York: Touchstone; 2014.²⁵

Mindfulness class asked to use the Headspace App^© for 10 minutes of daily guided mindfulness.

Wellness class asked to watch 10 minutes of pre-selected YouTube or TEDtalk videos.

Finding your voice: http://seancovey.com/teens.html.

Covey, SR, Merrill, AR, Merrill, RR. First Things First. New York: Fireside; 1995.⁴²

Ciarrochi J, Hayes L, Bailey A. Get Out of Your Mind & Into Your Life for Teens. Oakland, CA: New Harbinger Publications; 2012.²³

The Hawn Foundation (2011). The MindUP Curriculum: Grades 6–8: Brain-Focused Strategies for Learning—and Living, 1st edn. The MindUP Curriculum, Scholastic Teaching Resources.²⁴

ⁱ

Stress management and teens. American Acadamy of Child & Adolescent Psychiatry. Retreived from: https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFGuideHelpingTeenagers-With-Stress-066.aspx. November, 2015.

Cuddy A. Your body language may shape who you are. Retrieved from: https://www.youtube.com/watch?v=Ks-_Mh1QhMc, November, 2015.

Gutman R. The hidden power of smiling. Retrieved from: https://www.youtube.com/watch?v=U9cGdRNMdQQ. November 2015.

There’s magic in your smile: how smiling affects your brain. Retrieved from: https://www.psychologytoday.com/us/blog/cutting-edgeleadership/201206/there-s-magic-in-your-smile. November 2015.