Daily Calm Routine Script

Warm Up: How Are You Feeling Today? (3 minutes)

"Good morning/afternoon, everyone! Let's start our day by checking in with ourselves. I want everyone to show me how you're feeling right now, using your thumb."

"A thumbs up means you're feeling great, happy, or energized!"

"A thumbs down means you might be feeling a little sad, tired, or worried."

"And a thumb in the middle means you're feeling just okay, maybe a little bit of everything."

"Remember, there's no right or wrong way to feel. All feelings are okay, and it's important to notice what's going on inside us. Look around, notice that everyone has different feelings, and that's perfectly normal."

Introduction to Our Calm Routine (2 minutes)

"Today, we're going to start something special called our Daily Calm Routine Slide Deck. This is a time we set aside each day, just for a few minutes, to help our bodies and minds feel calm, safe, and strong."

"Sometimes, things happen in our community or around us that can make us feel worried or a little shaky inside. This routine is like a special tool we can use to help ourselves feel better, no matter what's going on."

"It's going to help us learn how to notice our feelings and gently guide ourselves back to a peaceful place. Are you ready to try?"

Mindful Breathing: Belly Breathing (4 minutes)

"Great! Let's start with our breathing. Our breath is an amazing tool that's always with us, and it can help us feel calm very quickly."

"I want everyone to sit up tall, with your feet flat on the floor. Now, place one hand gently on your belly. You'll be using this hand to feel your breath."

"We're going to do something called Belly Breathing. When we breathe deeply, our bellies move in and out like a balloon."

"Let's try it together. Take a slow, deep breath in through your nose, and feel your belly rise, pushing your hand up. One, two, three, four..."

"Now, slowly breathe out through your mouth, and feel your belly fall, as if the air is gently leaving the balloon. One, two, three, four..."

"Let's do that two more times. Breathe in... (pause) ...and breathe out... (pause). One more time, breathe in... (pause) ...and breathe out. (pause)"

"How does that feel? Noticing your breath helps your body relax."

Mindful Movement: Gentle Stretches (3 minutes)

"Now that our breathing has helped us feel a little calmer, let's move our bodies gently. Sometimes, when we're worried, our bodies can feel tight. Gentle movements help us shake that out."

"First, let's reach our arms up high to the sky, as if you're trying to touch the clouds! Stretch, stretch, stretch! (Demonstrate)"

"Now, let your arms come down. Let's gently roll our shoulders. Roll them forward a few times, then roll them backward a few times. Feel those shoulder muscles relaxing."

"Next, let's slowly turn our heads from side to side. Look over your right shoulder, then slowly look over your left shoulder. Remember to be gentle with your neck."

"Good job! Notice how your body feels after those gentle stretches. You might feel a little lighter, a little looser."

Positive Affirmations: 'I Am Safe, I Am Strong' (2 minutes)

"The last part of our calm routine is about using kind words for ourselves. Just like we have kind words for our friends, we can have kind words for ourselves."

"These are called affirmations. They are positive thoughts we say to ourselves to help us feel good inside."

"We're going to say three special affirmations today. You can say them out loud with me, or you can say them silently in your head. Whatever feels best for you."

"Ready? Let's say together:

"I am safe. (Pause for students to repeat)"

"I am strong. (Pause for students to repeat)"

"I am loved. (Pause for students to repeat)"

"Let's say them one more time, really feeling the words:

"I am safe.

"I am strong.

"I am loved."

"These words remind us of how wonderful and capable we are."

Cool Down: One Word Reflection (1 minute)

"Wonderful work today, everyone! Our Daily Calm Routine is complete."

"Now, for our One Word Reflection Cool Down, I want you to take one last quiet moment. Think about how you feel now after going through our routine. What is one word that describes how you feel?"

"It could be 'calm,' 'happy,' 'relaxed,' 'peaceful,' 'ready,' or anything else!"

"(Allow students a moment to think. If time allows, ask a few volunteers to share their word.)"

"Thank you for participating in our Daily Calm Routine. I hope you carry this feeling of calm with you through the rest of the day."

Daily Check-in: How Do You Feel Today?

Before we begin our calm routine, let's quickly check in with ourselves.

Look at the options below and silently choose the one that best describes how you are feeling right now.

Then, when I say go, show me with your thumb:

• Thumbs Up 👍: I'm feeling great, happy, or full of energy!

• Thumbs Down 👎: I'm feeling a little sad, tired, or worried.

• Thumb in the Middle 👌: I'm feeling just okay, maybe a mix of different feelings.

Remember, it's okay to feel however you feel today. There's no right or wrong answer. This is just a way for us to notice what's going on inside.

*(Wait for the teacher to say

One Word Reflection

Great job participating in our Daily Calm Routine today!

Now, let's take a moment to reflect. Close your eyes for a moment, or just look down at your desk.

Think about how you feel right now, after going through our breathing, movement, and positive words.

What is ONE WORD that describes your feeling?

It could be:

• Calm
• Peaceful
• Happy
• Relaxed
• Focused
• Energized
• Ready

(Give students about 30 seconds to think.)

If you'd like to, you can quietly share your word with a partner, or we can hear from a few volunteers.

My one word today is: