Lesson Plan
Body's Secret Messages
Students will be able to identify at least three physical sensations associated with anxiety and practice a progressive muscle relaxation technique.
Understanding how emotions manifest physically helps students develop self-awareness and provides them with tools to manage challenging feelings like anxiety.
Audience
5th Grade
Time
35 minutes
Approach
Through story, discussion, and practical techniques.
Materials
Body Clues Slides, My Body Clues Canvas, Progressive Muscle Relaxation Script, and Listening to My Body Book
Prep
Teacher Preparation
15 minutes
- Review the Body Clues Slides and ensure projector/display is ready.
- Print copies of My Body Clues Canvas for each student.
- Familiarize yourself with Progressive Muscle Relaxation Script.
- Obtain and familiarize yourself with the book "Listening to My Body" by Gabi Garcia.
- Ensure a quiet space for the progressive muscle relaxation activity.
- Review all generated materials as needed.
Step 1
Mindful Moment: Check-In
5 minutes
- Begin with a brief mindful moment to help students center themselves. Ask them to close their eyes (if comfortable) and notice their breath for a few moments.
- Ask: "How is your body feeling right now? Notice any sensations without judgment." (2 minutes)
- Introduce the idea that our bodies often give us clues about our feelings. (1 minute)
- Transition to the story.
Step 2
Exploring Body Clues through Story/Video
10 minutes
- Introduce and read aloud "Listening to My Body" by Gabi Garcia. Focus on parts of the book that highlight different physical sensations associated with emotions, especially anxiety.
- After the story, facilitate a short discussion: "What emotions did the characters feel? How did their bodies show these feelings? Did anyone notice a character feeling worried or anxious, and what did their body do?"
Step 3
Mapping Feelings in the Body
10 minutes
- Display the relevant slide from Body Clues Slides introducing the 'Mind-Body Connection' and 'Physical Symptoms' of anxiety.
- Distribute My Body Clues Canvas to each student.
- Explain the concept of a 'body scan' and how different emotions can feel in different parts of our bodies. Guide students to use colors and drawings to represent what various feelings (like worry, happiness, excitement) might feel like in their bodies (e.g., butterflies in stomach, tense shoulders, fast heart).
- Share a few examples (teacher-led or student volunteers, if comfortable) to model the activity.
Step 4
Strategy Practice: Progressive Muscle Relaxation
8 minutes
- Introduce 'Progressive Muscle Relaxation' (PMR) as a tool to help calm the body when feeling anxious.
- Explain that we will practice tensing and relaxing different muscle groups.
- Guide students through the PMR technique using the Progressive Muscle Relaxation Script. Emphasize listening to their bodies and noticing the difference between tension and relaxation.
- Ensure a calm, quiet environment for this activity.
Step 5
Cool Down: Reflection
2 minutes
- Ask students to briefly reflect in their journals or silently:
- "What is one new thing you learned about your body and feelings today?"
- "How might you use the progressive muscle relaxation technique?"
- Collect My Body Clues Canvas if desired for review.
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Slide Deck
What's Your Body Telling You?
Our bodies are always sending us messages. Let's learn to listen to them!
Welcome students and set a calm tone. Ask them to quietly consider how their body feels right now.
The Mind-Body Connection
🧠 Your thoughts and feelings can affect your body.
❤️ Your body's sensations can affect your thoughts and feelings.
They are like best friends, always talking to each other!
Introduce the idea that our minds and bodies are connected. What happens in one affects the other.
Feelings Have Physical Symptoms
When you feel happy, your body might feel light or bouncy.
When you feel worried or anxious, your body might feel different:
- Fast heartbeat
- Tummy ache or 'butterflies'
- Tense muscles (shoulders, jaw)
- Sweaty palms
- Shortness of breath
Explain that different feelings can show up in different ways physically.
Mapping Your Feelings
Where do you feel different emotions in your body?
Let's use our My Body Clues Canvas to explore with colors and drawings.
Guide students through the 'My Body Clues Canvas' activity using the worksheet. Encourage them to really think about where they feel things, using colors and drawings.
A Secret Tool: Progressive Muscle Relaxation
When your body feels tense or worried, we can learn to help it relax.
Today, we'll try a technique called Progressive Muscle Relaxation.
Introduce Progressive Muscle Relaxation as a strategy. Emphasize that it's a tool to help them feel better.
Listen To Your Body!
Your body is smart!
It tells you when you're happy, sad, excited, or worried.
Now you have a tool to help your body feel calm.
Conclude by encouraging students to listen to their bodies and use the strategies they've learned.
Worksheet
My Body Clues Canvas: What My Body Tells Me
Our bodies send us all kinds of messages! Sometimes it's when we're happy, sometimes when we're excited, and sometimes when we feel worried or anxious. These messages are called 'body clues.'
Think about different feelings you've had. Where do you feel these feelings in your body? Use different colors or drawings to show where and how these sensations appear. For example, you might use red for anger in your face, blue for sadness in your chest, or squiggly lines for worry in your stomach.
My Body Clues:
Describe what your body clues feel like:
-
Where do you feel it? (e.g., in my tummy, in my shoulders, in my head)
-
What does it feel like? (e.g., butterflies, tightness, buzzing, racing heart, warmth)
-
What does this clue tell you? (e.g., I might be feeling nervous, I need to take a deep breath, I'm excited)
What is one thing you can do when you notice these body clues?
Script
Progressive Muscle Relaxation Script
Teacher: Okay everyone, it's time to learn a secret tool that can help our bodies feel calm and relaxed, especially when we notice those worry clues. This is called Progressive Muscle Relaxation, or PMR for short. It's a way of tensing up different parts of our body for a few seconds, and then letting all that tension go. When we let go, our muscles feel even more relaxed than before.
Teacher: First, find a comfortable position. You can sit in your chair with your feet flat on the floor, or if you prefer, you can stand. Just make sure you feel steady and can relax your arms at your sides. Close your eyes if you feel comfortable, or just soften your gaze towards the floor.
Teacher: Take a deep breath in, filling your lungs, and slowly let it out. (Pause) Let's do that one more time. Deep breath in, and slowly let it out.
Feet and Lower Legs
Teacher: Now, let's start with our feet and lower legs. I want you to point your toes towards your head, and curl your toes up really tight. Feel the tension in your feet and the back of your lower legs. Hold it, hold it, hold it... (Count to 5 slowly). And relax! Let your feet flop gently. Notice the difference between how they felt when they were tense and how they feel now that they are relaxed. Wiggle your toes a bit.
Upper Legs and Glutes
Teacher: Next, let's move to our upper legs and glutes. Squeeze your thigh muscles and your bottom muscles as tight as you can. Imagine you're pushing your feet into the floor. Feel that tightness in your legs and hips. Hold it, hold it, hold it... (Count to 5 slowly). And relax! Let your legs go loose and heavy. Feel the warmth and calm spreading through your legs.
Stomach
Teacher: Now, let's go to our stomach. Pull your belly button in towards your spine, as if you're trying to make your stomach touch your back. Squeeze those muscles tightly. Hold it, hold it, hold it... (Count to 5 slowly). And relax! Let your tummy soften. Breathe normally, and feel your stomach rise and fall gently.
Hands and Arms
Teacher: Let's focus on our hands and arms. Make a very tight fist with both hands, squeeze them hard. Feel the tension going all the way up your arms. Hold it, hold it, hold it... (Count to 5 slowly). And relax! Let your hands unfurl, let your fingers be loose. Let your arms feel heavy and relaxed at your sides. Notice the tingling sensation as blood flows back.
Shoulders and Neck
Teacher: Now for our shoulders and neck. Shrug your shoulders all the way up to your ears, like you're trying to touch them. Squeeze, squeeze, squeeze! Feel the tension in your shoulders and neck. Hold it, hold it, hold it... (Count to 5 slowly). And relax! Let your shoulders drop down, away from your ears. Roll your head gently from side to side if that feels good. Notice how much lighter your neck and shoulders feel.
Face
Teacher: Finally, let's relax our face. Squeeze your eyes shut really tight, wrinkle your nose, and clench your jaw. Make your whole face tense. Hold it, hold it, hold it... (Count to 5 slowly). And relax! Let all the muscles in your face soften. Unclench your jaw, smooth your forehead, let your eyelids rest gently. Feel your whole face relax.
Full Body Relaxation
Teacher: Now, take a moment to notice your whole body. From your toes to the top of your head. Do you feel more relaxed? Do you feel more calm? If you notice any remaining tension, just imagine a warm, relaxing wave washing over that part of your body, helping it to let go.
Teacher: Take one more deep breath in, and as you exhale, imagine releasing any last bit of tension. When you are ready, slowly open your eyes. You did a great job listening to your body and helping it relax. Remember, you can use this secret tool anytime you need to feel calmer.
Reading
Listening to My Body by Gabi Garcia
Note to Teacher: Please obtain a physical copy of "Listening to My Body" by Gabi Garcia to read aloud to the students during the lesson. This reading material serves as a placeholder to indicate its inclusion in the lesson plan.
This book helps children understand and connect with their physical sensations and emotions, which is central to this lesson on the mind-body connection and managing anxiety.