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Anchor Your Class

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Lesson Plan

Grounding Techniques

Teachers will learn and practice three evidence-based grounding techniques—5-4-3-2-1 sensory awareness, mindful breathing, and body scans—to reduce stress and boost focus in themselves and their students.

Grounding helps teachers manage classroom stress, model self-regulation, and foster a calm learning environment. When teachers are present and balanced, students feel safer, more focused, and ready to learn.

Audience

K–12 Teachers

Time

30 minutes

Approach

Interactive modeling and practice

Materials

Grounding Techniques PD Slides, Grounding Techniques Quick Reference Guide, Grounding Techniques Reflection Worksheet, Projector or display screen, and Timer or stopwatch

Prep

Prepare Materials and Tech

10 minutes

Step 1

Welcome & Overview

5 minutes

  • Greet participants; share session objective and agenda.
  • Quick icebreaker: ask teachers to name one stress trigger in their day.
  • Highlight the importance of grounding for teacher well-being and classroom climate.

Step 2

Explain Grounding

5 minutes

  • Define grounding and its benefits: reduces anxiety, increases presence.
  • Use slides to illustrate the mind-body connection and stress response.
  • Invite participants to share past coping strategies.

Step 3

Technique Demonstrations

10 minutes

  • 5-4-3-2-1 Sensory Scan:
    • Model the exercise using slides, then lead teachers through it aloud.
  • Mindful Breathing:
    • Demonstrate box breathing (4-4-4-4 counts); practice together.
  • Brief Body Scan:
    • Guide attention from head to toes, noticing tension and release.
  • After each, pause for participant reflections.

Step 4

Reflection & Discussion

5 minutes

Step 5

Action Planning & Close

5 minutes

  • Hand out the Grounding Techniques Quick Reference Guide.
  • Ask teachers to select one technique to implement daily for one week and note when/how.
  • Summarize key takeaways, answer questions, and encourage ongoing practice.
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Slide Deck

Anchor Your Class: Grounding Techniques

30-Minute Tier 1 PD for K–12 Teachers

Learn three quick strategies to reduce stress and boost focus.

Welcome everyone and introduce yourself. Explain that today’s 30-minute session will equip them with simple, evidence-based grounding techniques to use personally and in their classrooms. Encourage engagement and questions throughout.

Agenda

• Welcome & Overview (5 min)
• What Is Grounding? (5 min)
• Technique Demonstrations (10 min)
• Reflection & Discussion (5 min)
• Action Planning & Close (5 min)

Walk participants through the agenda. Emphasize timing so we stay on track. Invite them to notice any initial stressors they hope to address.

What Is Grounding?

Grounding = anchoring attention in the present moment through the body or senses.

Benefits:

  • Reduces anxiety and stress
  • Increases mental clarity and focus
  • Models self-regulation for students

Define grounding in your own words and connect to brain-body regulation. Ask teachers: “When have you felt scattered or anxious in the classroom?”

Technique 1: 5-4-3-2-1 Sensory Scan

  1. Look around and name 5 things you see.
  2. Identify 4 things you can feel.
  3. Notice 3 things you hear.
  4. Acknowledge 2 things you can smell.
  5. Recognize 1 thing you can taste.

Introduce the 5-4-3-2-1 sensory scan. Model aloud: “Notice 5 things you see, 4 you can touch…” Pause after each sense.

Technique 2: Mindful Breathing (Box Breathing)

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts

Repeat for 3–5 cycles.

Explain box breathing counts (inhale-hold-exhale-hold). Lead a 1-minute practice: count to 4 on each phase.

Technique 3: Brief Body Scan

• Close your eyes (if comfortable).
• Bring attention to your head and face.
• Move to shoulders, arms, torso, legs, and feet.
• Notice tension; breathe into each area and let it soften.

Guide participants through a brief head-to-toe body scan. Invite them to notice tension areas and release.

Reflection & Discussion

  1. Which technique felt most helpful?
  2. How could you adapt it for your students?
  3. Share one insight with a partner.

Distribute the Grounding Techniques Reflection Worksheet. Give 3 minutes to journal which technique resonated most and how they might use it with students.

Action Planning & Close

• Select one grounding method to use daily.
• Record time & context (e.g., before class, between lessons).
• Commit to reflecting on its impact next week.

Hand out the Grounding Techniques Quick Reference Guide. Ask teachers to choose one technique to practice daily for one week, note when and how in their planner or journal.

Resources & Next Steps

• Grounding Techniques Quick Reference Guide
• Grounding Techniques Reflection Worksheet
• Visit our PD portal for videos & support

Remind participants where to find all materials. Encourage them to revisit the guide and worksheet. Provide your contact for follow-up questions.

Thank You & Questions

Questions?

Stay grounded—you’ve got this!

Thank everyone for their participation. Invite final questions and remind them of upcoming PD sessions.

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Worksheet

Grounding Techniques Reflection Worksheet

Use this worksheet to reflect on the grounding exercises and plan how you will integrate them into your teaching practice.

Refer to the Grounding Techniques Quick Reference Guide as needed for guidance.

  1. Which grounding technique resonated most with you? Explain why it felt helpful.





  2. Which grounding technique did you find most challenging? What made it difficult?





  3. How could you adapt your preferred grounding exercise for your classroom context (age group, space, schedule)? Describe any modifications or supports you might add.










  4. Action Plan: Over the next week, when and how will you integrate this grounding technique into your daily routine and your students’ experience? Be specific about timing, cues, and reflection strategies.

















  5. Potential Barriers: What challenges might arise when implementing this technique with your students? How will you anticipate and address those barriers?










  6. Additional Notes or Insights:





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Activity

Grounding Quick Reference Guide

A one-page cheat sheet to help you—and your students—anchor into the present moment. Use before class, transitions, or any time you need a reset.

1. 5-4-3-2-1 Sensory Scan 🔍

  1. See 5 things around you.
  2. Touch 4 textures or objects.
  3. Hear 3 distinct sounds.
  4. Smell 2 scents (or recall them).
  5. Taste 1 flavor (or imagine it).

Quick Tip: Move slowly through each sense—pause and really notice.

2. Mindful Breathing (Box Breathing) 🌬️

• Inhale for 4 counts (draw the first side of an imaginary box).
• Hold for 4 counts (second side).
• Exhale for 4 counts (third side).
• Hold for 4 counts (fourth side).

Repeat 3–5 cycles.

Quick Tip: Trace the box on your desk or your palm as you breathe.

3. Brief Body Scan 🧘‍♀️

  1. Close your eyes (if comfortable).
  2. Bring awareness to your head & face—notice any tension.
  3. Shift to shoulders & arms, then torso, legs, and feet.
  4. At each area: inhale into the tension, exhale to release.

Quick Tip: Imagine a wave of relaxation flowing from head to toe.

Integrating into Your Day

  • Before Class: Quick 1-minute reset to center yourself.
  • Between Lessons: 5-4-3-2-1 scan to refocus the group.
  • Transitions: Lead 2–3 breaths before moving on.

Model the technique, invite student volunteers, and celebrate small wins!

Next Steps & Reflection

• Choose one method to practice daily—note time & context.
• Reflect on its impact using the Grounding Techniques Reflection Worksheet.
• Revisit the details on Grounding Techniques PD Slides for refresher prompts.

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