HandBook | Mindfulness and Well-Being

Learning mindfulness to develop well-being among young Europeans

HANDBOOK

BB&R EDITIONS

Published: 2019 Š BB&R Editions Learning mindfulness to develop well-being among young E u r o p e a n s . Pr o j e c t 2 0 1 7 - 3 - E S 0 2 - K A 1 0 5 - 0 1 0 3 4 1 implemented by Biderbost, Boscan & Rochin (BB&R) in collaboration with Human Rights Youth Organization (HRYO) and Academy of Entrepreneurship (AKEP).

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https://mindfulnessandwellbeing.eu

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Biderbost, Boscan & Rochin John Dalton, 38-52, Bajo J 37007 Salamanca, Spain bbyr@bbyr.com www.bbyr.com

This project has been funded with support from the Erasmus+ Programme of the European Commission. This publication reflects the views only of the author, and the Commission cannot be held responsible for any use which may be made of the information contained therein.

definitions

WHAT IS MINDFULNESS

WWW.MINDFULNESS.TOOLS

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BENEFITS OF MINDFULNESS

WWW.MINDFULNESS.TOOLS

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THE MINDFUL BREATH

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MINDFULNESS AT WORK

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ACTIVITIES

GROUP 1

SALAMANCA QUEST

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Welcome to the Salamanca Quest. This paper contains all the challenges that you must face in order to win. In this regard, all the activities are related to Salamanca history. You are not allowed to use internet to find the solutions, but you can ask to all the citizens that you like. You will have only 1 hour and 30 minutes to conquer all the challenges and win!

MAY EUROPE BE WITH YOU!

CLUE

In Salamanca the most common place to meet is “UNDER THE CLOCK”.

TASK

Miguel de Unamuno was a Spanish philosopher and writer. In his work he cultivated a great variety of literary genres: novel, essay, theater and poetry. Since the beginning of his residency in Salamanca, he took an active role in cultural life. He was rector at the University of Salamanca from from 1900 to 1924 and 1930 to 1936. Find his medallion, and all the group must take a selfie with him.

CLUE

This remains as the place of residence for the Dominicans.

TASK

The doctrine of Maestro Francisco de Vitoria, both in its philosophical foundation and in its legal application, has given important contributions —with its slight differences—to the global human rights movement. Take a group photo with Francisco de Vitoria.

GROUP 1

CLUE

¿Where do you find the SCALA COELI?

TASK

¡You found it! A new balcony on the towers of la Clerecía in which you can discover, from the very top, the splendor of this city of world heritage. Now look for the university gate, and take a group photo like you were an excited student on its first day of class.

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The New, Gothic, Renaissance, and Baroque styles are created, and then grow from one another. La Vieja, of a Romanesque style.

TASK

Look for the astronaut and the devil eating an ice-cream, and take a selfie with them.

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Legend has it that under one of these shells, you can find and ounce of gold…

TASK

This building has a very interesting story. In order to know it, search for a person to tell you about the legend, record it in video or audio.

GROUP 1

CLUE

Another legend says that if you find this FROG you will pass your exams.

TASK

This place contains the medallion of the Catholic Monarchs (Fernando and Isabel). Take a picture pointing directly to the spot where is the frog.

CLUE

Look for “EL CIELO DE SALAMANCA” (The Salamanca sky).

TASK

On almost every university building, you will find famous "vítores". In the courtyard, find the vítores that the group likes the most, take a picture.

CLUE

¿What place did Fernando de Rojas choose to recreate CALIXTO Y MELIBEA?

TASK

Make a video representing a scene from La Celestina: “Calixto enters the garden of Melibea and, upon seeing her, falls in love with her (with Melibea). He begins to speak to her, but she rejects him”.

THE FINISH LINE

Upload all your tasks (photos and videos) on the Instagram of Mindfulness. Run and wait “under the clock”!

User: mindfulnessandwellbeing Password: ErasmusPlus2018 #MindfulnessAndWellbeing #BelieveInEurope #ErasmusPlus

EUROPEAN QUEST Welcome to the European Citizenship Quest. This paper contains all the challenges that you must face in order to win. In this regard, all the activities are related to Europe and Salamanca. You will have only 1 hour to conquer all the challenges and win! MAY EUROPE BE WITH YOU!

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1. All the members of the team must take a picture with citizens from 3 different EU Member Countries (upload it to Instagram).

2. Achieve that one citizen say "Europe" and “European Union" in 3 different languages (and it can not be in English, Italian, Spanish and Greek).

3. Get (literally) a European currency other than the Euro.

4. Find a person who can tell you what is the UK's most important television and radio network (record its answer on Instagram).

5. Achieve that one person tell you the capital of Latvia, Estonia and Lithuania.

6. All the members of the team must take a selfie with the commemorative plaque of the European Capital of Culture achieved by Salamanca in 2002.

7. Find a person who can tell you which is the European Youth City of 2018 (record its answer on Instagram).

8. All the members of the team must take a picture with the European Union flag (upload it to Instagram).

9. Achieve that 3 citizens write you in three different languages “European Citizenship" (and it can not be in English, Italian, Spanish and Greek).

10. Take a picture combining elements from Greece, Spain and Italy, and post it on Instagram with #BelieveInEurope & #ErasmusPlus, and reach at least 10 likes.

11. Find a person who can tell you what country has a HARP in its Euros (record its answer or show the Euro on Instagram).

12. Once you finish all the challenges above, be at the clock on the Main Square of Salamanca and tell to the facilitator the name of the song that is hidden in this paper.

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JOURNALISTIC CHALLENGE

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The European Commission need your services in order to know the opinion of the European citizens regarding MINDFULNESS. The Commission request that you develop face-to-face interviews. In order to follow your work and give visibility to the project, you have to upload pictures or videos of the interviews on the on the Instagram profile of Mindfulness. Please, ask to the citizens if they are agree to take pictures/videos.

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You need to reach at least 8 face-to-face interviews matching at least 6 of the following requirements: WOMEN

CHECKBOX

MEN

** 1 between 16-18

** 1 between 16-18

1 between 19-25 years

1 between 19-25 years

1 between 26-30 years

1 between 26-30 years

1 between 30-50 years

1 between 30-50 years

1 has to be university student

1 has to be university student

1 has to be unemployed

1 has to be unemployed

** 1 UE citizen

** 1 UE citizen

1 non-UE citizen

1 non-UE citizen

years

** Those are mandatory.

years

CHECKBOX

QUESTIONS

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JOURNALISTIC CHALLENGE

The information and questions that you must acquired from the citizens are: 1. Gender: 2. Age: 3. Nationality: 4. Current Situation (are they working, studying, unemployed or neither working nor studying):

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QUESTIONS

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A) From 0 to 4, how much do you feel European?

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B) From 0 to 4, how much time are you in the present moment?

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C) From 0 to 4, how long are you thinking about the past?

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D) From 0 to 4, how long are you thinking about the future?

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E) When you feel bad about something, do you relive it again and again?

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F) When you feel bad about something, are you thinking about the past, the present or the future?

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G) Do you know what is mindfulness?

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H) Do you consider that if you were more aware of the present moment, without going to the past or to the future, you would feel better?

BRAIN TEASERS

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https://worksheets.theteacherscorner.net/make-your-own/word-search/

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MINDFULNESS WELL-BEING - 6 words in the grid

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Mindfulness & Well-being

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Mindfulness & Well-being Complete the crossword below regarding mindfulness and well-being.

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1. Is not about being calm or any particular way 3. Is simply repetitively going over a thought/feeling/problem.

5. a mental state achieved by focusing one's awareness on the present moment 6. Describes a state of mind in which one acts without conscious awareness of present-moment

https://worksheets.theteacherscorner.net/make-your-own/crossword/crossword.php

2. Because one has the opportunity to shift attention from the content of a thought toward the process of having one 4. The state of being comfortable, healthy, enjoying, or happy with yourself, the others, the context

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Mindfulness & Well-being

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Mindfulness & Well-being Complete the crossword below regarding mindfulness and well-being.

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1. Is not about being calm or any particular way (notmindfulness) 3. Is simply repetitively going over a thought/feeling/problem. (rumination) 5. a mental state achieved by focusing one's awareness on the present moment (mindfulness) 6. Describes a state of mind in which one acts without conscious awareness of present-moment (automaticpilot)

https://worksheets.theteacherscorner.net/make-your-own/crossword/crossword.php

2. Because one has the opportunity to shift attention from the content of a thought toward the process of having one (mindfulnessshift) 4. The state of being comfortable, healthy, enjoying, or happy with yourself, the others, the context (well-being)

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MATCH-UP

WHAT IS MINDFULNESS? 1

A MENTAL STATE ACHIEVED BY FOCUSING ONE'S AWARENESS ON THE PRESENT MOMENT, WHILE CALMLY ACKNOWLEDGING AND ACCEPTING ONE'S FEELINGS, THOUGHTS, AND BODILY SENSATIONS WITHOUT JUDGING THEM.

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WHAT IS NOT MINDFULNESS? 2

MINDFULNESS IS NOT RELIGIOUS MINDFULNESS IS NOT A SILVER BULLET MINDFULNESS IS NOT THE ABSENCE OF THOUGHT MINDFULNESS IS NOT ABOUT BEING COMPLACENT MINDFULNESS IS NOT ABOUT BEING CALM OR ANY PARTICULAR WAY

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WHAT IS WELL-BEING? 3

THE STATE OF BEING COMFORTABLE, HEALTHY, ENJOYING, OR HAPPY WITH YOURSELF, THE OTHERS, THE CONTEXT AND/OR THE CIRCUMSTANCES.

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RELATION BETWEEN MINDFULNESS AND WELL-BEING

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THE PRACTICE OF MINDFULNESS OFFERS A WAY TO REGULATE OUR EMOTIONS AND THOUGHTS, REDUCE THE SYMPTOMS OF STRESS, ANXIETY AND DEPRESSION. FURTHERMORE, ALLOW TO ENHANCE THE ABILITY TO INCREASE OUR LEVEL OF WELL-BEING.

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WHAT DO WE MEAN BY ‘AUTOMATIC PILOT’?

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‘AUTOMATIC PILOT’ DESCRIBES A STATE OF MIND IN WHICH ONE ACTS WITHOUT CONSCIOUS INTENTION OR AWARENESS OF PRESENTMOMENT SENSORY PERCEPTION.

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EXAMPLE OF ‘AUTOMATIC PILOT’ 6

WHEN WE DRIVE. WE REVIEW THE MIRROR, WE PRESS THE ACCELERATOR AND MOVE THE LEVER OF CHANGES AUTOMATICALLY. 6

WHAT IS RUMINATION? 7

RUMINATING IS SIMPLY REPETITIVELY GOING OVER A THOUGHT, A FEELING, AND/OR A PROBLEM (SPINNING AND REVIVING IT AGAIN AND AGAIN).

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HOW MINDFULNESS MEDITATION CREATES A SHIFT? 8

BECAUSE ONE HAS THE OPPORTUNITY TO FIGURATIVELY SHIFT ATTENTION FROM THE CONTENT OF A THOUGHT TOWARD THE PROCESS OF HAVING ONE. THAT VANTAGE POINT ALLOWS FOR A MORE OBJECTIVE AND LESS JUDGMENTAL PERSPECTIVE

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EVALUATION

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MINDFULNESS & WELL-BEING | FIRST CONTACT

This survey will allow us to explore your initial sensations regarding Mindfulness and Well-Being and ErasmusPlus that we will address during this training course. The final aim of this document is to really know if this course is effective. Answer the following statements, ‘0’ being ‘little or completely disagree' and ‘4’ being ‘a lot or completely agree'. Please, answer honestly. There are not correct or incorrect answers.

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STATEMENTS Do you feel European or European Citizen?

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Which is your predominant identity: national or European?

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1 How much do you know about mindfulness?

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How much do you know about well-being?

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How much do you know about Erasmus+ Programme?

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Do you think that knowing about mindfulness and well-being can help you in your daily work?

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Do you think that if youngsters know about mindfulness and well-being can improve their life?

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MINDFULNESS & WELL-BEING | FINAL CONTACT

This survey will allow us to explore your final sensations regarding Mindfulness and Well-Being and ErasmusPlus that we will address during this training course. The final aim of this document is to really know if this course is effective. Answer the following statements, ‘0’ being ‘little or completely disagree' and ‘4’ being ‘a lot or completely agree'. Please, answer honestly. There are not correct or incorrect answers.

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STATEMENTS Do you feel European or European Citizen?

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Do you feel Greek/Italian/Spanish?

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Which is your predominant identity: national or European?

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How much do you know about well-being?

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How much do you know about Erasmus+ Programme?

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Do you think that knowing about mindfulness and well-being can help you in your daily work?

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Do you think that if youngsters know about mindfulness and well-being can improve their life?

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partners

PARTNERS PARTNERS BIDERBOST, BOSCAN & ROCHIN

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B i d e r b o s t , B o s c a n & Ro c h i n ( B B & R ) i s a professional, international consulting firm located in Salamanca (Spain). BB&R specialises in many distinguished fields of expertise including social responsibility in the field of youth. BB&R’s team consists of ten young and qualified professionals from all over the world, with various backgrounds and proficiencies in different subject matters. BB&R has collaborated with different notable organisations (European Union, EU-LAC Foundation, InterAmerican Development Bank, United Nation Development Programme, World Bank, International Organization for Migration), NGOs and government agencies (Spain, Brazil, Norway, Canada, Bulgaria, UK) in an effort to train European youth to be more qualified in today’s work force, and to live a more active civic life.

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http://bbyr.com/en/

HUMAN RIGHTS YOUTH ORGANIZATION

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Human Rights Youth Organization (HYRO) is a nonprofit NGO founded in Palermo, Italy in 2009. HYRO aims to facilitate and improve the quality of human rights throughout the world by creating a network of organisations with similar human rights oriented goals. HYRO actively works towards promoting peace by regularly taking part in, and promoting non-violent actions towards liberation of any form of oppression.

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http://www.hryo.org

ACADEMY OF ENTREPRENEURSHIP

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The Academy Of Entrepreneurship (AKEP) is a nongovernmental, nonprofit organisation, with an innovative and authentic character, trying to meet the new challenges of the modern labour market as its first priority. AKEP, on the other hand, is determined to cope with the new reality created within the economic crisis in an effective and consistent way, on a national, European and global level, and aims to provide answers at a rapid but constant pace and on a theoretical and practical level, regarding the challenges that arise everyday and make entrepreneurship seem uncertain and risky.

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http://akep.eu

FUNDED BY FUNDED BY ERASMUS+ PROGRAMME

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Erasmus+ is an EU funded program that aims to support education, training, youth and sport in Europe. With a budget of ₏14.7 billion, the program will provide opportunities for over 4 million Europeans to study, train, and gain experience abroad. Erasmus+ also aims to promote sustainable development of its partners in the field of higher education, and to contribute to achieving the objectives of the EU Youth Strategy. Specific issues tackled by the program include reducing unemployment, promoting adult learning, encouraging young people to take part in politics, supporting innovation, and promoting cooperation and mobility with the EU’s partner countries.

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https://eacea.ec.europa.eu/erasmus-plus_en

thank you very much!

Elsa Chiesa Alice Baroni Giuseppe Gennaro Ambra Terrasi Markos Korvesis Anna Zaga Angeliki Bekyra Nikolaos Segkos Sandra Marcos Palencia María Elisa Núñez Brina Roberto Martín López Justin Frechette

CLARIFICATION & CREDITS The handbook makes the following clarifications. The i n f o r m a t i o n o f t h e d e fi n i t i o n s a r e f r o m www.mindfulness.tools. In this regard, it is important to mention that this handbook is used only for educational purposes and does not seek to generate any kind of commercial or economic gain.

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DISCLAIMER - CREATIVE COMMONS This handbook is under the licence AttributionNonCommercial-NoDerivatives 4.0 International (CC BY-NCND 4.0) This means that you must give appropriate credit and provide a link to the license, but not in any way that suggests the licensor endorses you or your use (Attribution).

You may not use the material for commercial purposes (NonCommercial). If you remix, transform, or build upon the material, you may not distribute the modified material (NoDerivatives).

Learning mindfulness to develop well-being among young E u r o p e a n s . Pr o j e c t 2 0 1 7 - 3 - E S 0 2 - K A 1 0 5 - 0 1 0 3 4 1 implemented by Biderbost, Boscan & Rochin (BB&R) in collaboration with Human Rights Youth Organization (HRYO) and Academy of Entrepreneurship (AKEP).

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https://mindfulnessandwellbeing.eu

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Biderbost, Boscan & Rochin John Dalton, 38-52, Bajo J 37007 Salamanca, Spain bbyr@bbyr.com www.bbyr.com

BB&R EDITIONS