Tracey Cramond

Mindfulness Trainer & Yoga Teacher

.b is a 9-week course for students & young people aged between 11-18.  It is delivered in the classroom or in small groups within other youth-related settings.

Learn to be Mindful
.b, pronounced [dot-be], stands for ‘Stop, Breathe and Be!’ is the name for the range of courses created by Mindfulness in Schools Project, a non-profit organisation whose aim is to encourage, support and research the teaching of secular mindfulness in schools to staff and students.
At the most simple level .b is an awareness-raising exercise to give all students a taste of mindfulness so that they know about it and can return to it later in life if they choose to do so. However, for many pupils the course can lead to immediate and striking results: they feel happier, calmer and more fulfilled; they can concentrate better; they have a toolkit to deal with stress and anxiety. Objectives and outcomes are discussed in more detail below.

The Ten Sessions
.b Mindfulness in Schools ProjectThe .b curriculum is a set of nine lessons, each teaching a distinct mindfulness skill, and designed to do so in a way which engages young minds. The lessons typically include a brief presentation by the teacher with the help of lively, pupil-friendly visuals, film and sound images, and practical exercises and demonstrations to make the ideas vivid and relevant to their lives.

Benefits for Students

.b intends to help the young people who experience it to overcome difficulties, thrive and flourish – and the research that has taken place into its effectiveness suggests it does indeed have the potential to meet these more ambitious goals.
.b aims to help young people:

  • To experience greater well-being (e.g. feel happier, calmer, more fulfilled)
  • To fulfill their potential and pursue their own goals e.g. be more creative, more relaxed, academically, personally
  • To improve their concentration and focus, in classes, in exams and tests, on the sports field, when playing games, when paying attention and listening to others
  • To work with difficult mental states such as depressive, ruminative and anxious thoughts and low moods
  • To cope with the everyday stresses and strains of adolescent life such as exams, relationships, sleep problems, family issues

Mindfulness in schools should be made a priority for development and research, especially given the seriousness of the growing mental health crisis amongst the under-18 age group.

~ The Mindfulness Initiative – Interim Report

Yoga in Schools & Colleges

Feedback from teenage yoga students has shown me that even after a short practice they have an enhanced sense of well-being and connection. The pressures of study and needing to ‘fit in’ can create a sense of not being enough and leads to disconnecting.

So much time is spent in virtual reality, checking social media and game consoles increases the gap of disconnection having a negative affect on concentration. This decreases our sense of worth – comparing, judging and blaming. Through yoga and breathing practices (pranayama) we learn to cultivate the attitudes of patience, non-judging and allowing. Coming home to the body and breath as our anchor and exploring our experience with friendliness and curiosity which enhances well being and confidence.

Introducing Yoga to students (age 11-18)

One-off taster session for students
Yoga StudentsIn these 45 minute sessions, I introduce students to the practice of mindful movement with the focus on allowing and taking care of ourselves. Learning breathing practices that support and balance the nervous system and anchor our attention in the body and the present moment. The session ends with a guided relaxation bringing the body, mind and breath into equanimity.

Yoga Classes – Term Timetable
Yoga StudentsIn this weekly hour long class, we explore yoga and breathing practices with a termly focus on different postures (asanas) and their benefits. Incorporating the attitudinal foundations of mindfulness – non-judging, patience, beginner’s mind, trust, non-striving, acceptance and letting go. We also focus on cultivating gratitude and compassion which research has found to be key in connecting with ourselves and others.

Benefits of Yoga for Teens

Yoga is a whole body practice and it benefits both body and mind. Promoting internal health by toning organs, improving postures, and increasing strength, flexibility, and motor coordination. A teen who learns yoga is developing gifts and skills that will last a lifetime.

Yoga’s unique strength is its capacity to exercise the mind, body and spirit. A regular practice of yoga can lead to improved concentration, strength and flexibility in the body and a calm and relaxed approach to things.