Body Map Handout

Name: ____________________ Date: _______________

Instructions: During the guided body scan, notice any physical sensations you experience. On the outline below, mark each spot where you feel something and write a brief note describing the sensation and how it might relate to an emotion.

Steps:

1. Draw a circle or arrow on each body part where you feel a sensation.

2. Next to each mark, write:

   • A short description of the sensation (e.g., tightness, fluttering, warmth)
   • A possible emotion linked to this feeling (e.g., nervous, excited, sad)
     
     
     [Front View of Body Outline]

   Head

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      [Back View of Body Outline]

Back of Head

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Reflection Questions (on the back):

1. Which physical sensation was strongest or most surprising?
   
   
   
2. How did noticing this sensation help you understand your emotion?
   
   
   
   
   
   
3. When might you use this body-mapping strategy in your everyday life?
   
   
   
   
   
   
   
   
   
   
   

Emotion Sensation Cards

Instructions: Before the activity, cut along the dotted lines to create individual cards. Each card lists a common emotion and physical sensations that often accompany it. Use these cards in the matching activity to pair emotions with the sensations you noted on your Body Map Handout.

Anxiety

• Fluttering or butterflies in your stomach
• Rapid heartbeat
• Sweaty or clammy hands

Sadness

• Heavy feeling in the chest
• Lump in the throat
• Tears or dryness in the eyes

Excitement

• Tingling or warmth throughout the body
• Quickened breathing
• Restlessness or energy surge

Anger

• Clenched jaw or fists
• Heat or flushing in the face
• Tension in shoulders

Fear

• Cold or numb hands or feet
• Shallow, quick breaths
• Muscle tension or stiffness

Happiness

• Warmth in chest or face
• Relaxed muscles
• Lightness or buoyant feeling

Embarrassment

• Blushing or warmth in the face
• Dry mouth
• Heart racing

Calm

• Even, steady breathing
• Soft, relaxed muscles
• Overall sense of warmth or lightness

Mindful Breathing Exercise Script

Duration: Approximately 7 minutes total

1. Settling In (1 minute)

Teacher (soft, calm tone):
“Okay, everyone—find a comfortable seated position. Sit up tall with your spine straight but not rigid. Rest your hands gently in your lap or on your knees. If you feel comfortable, softly close your eyes. If closing them feels strange, you may simply lower your gaze to the floor.”

(Pause 5 seconds to let students settle.)

“Let’s take one deep breath together before we begin. Breathe in through your nose… and exhale fully through your mouth.”

2. Placing Hands & Noticing (30 seconds)

Teacher:
“Now, place one hand on your belly and the other hand on your chest. Feel how your body moves as you breathe. Notice which hand rises first—your chest or your belly—just observe, without judging.”

(Pause 5 seconds.)

3. Guided Counting Breath (5 minutes)

Teacher:
“We’ll practice a simple counting breath. I will say each count out loud, and you will breathe with me. Ready?”

Teacher (slowly, with a steady rhythm):

• “Inhale… one… two… three… four.” (feel the air fill your belly and chest)
• “Hold… one… two.”
• “Exhale… one… two… three… four… five… six.” (let the air release fully)

(Repeat this cycle 6–8 times, pausing briefly between cycles.)

Teacher (after 4 cycles):
“Notice how your body feels now. Are you feeling more relaxed? If your mind wanders at any point, gently bring your attention back to counting and the feeling of air moving in and out.”

(Continue for 2–3 more cycles.)

4. Closing & Reflection (1–1½ minutes)

Teacher:
“Excellent job, everyone. When you’re ready, let your hands rest back in your lap. Gently open your eyes or lift your gaze.”

(Pause.)

“Take a moment to notice the difference between how you felt before and after that breathing practice. We’ll share for about one minute: Who noticed their heart rate slow down? Or maybe felt a bit more calm in their shoulders? Raise your hand if you’d like to share one thing you noticed.”

(Invite 2–3 students to share.)

“Thank you for sharing. Remember, you can use this counting breath anytime you feel stressed, anxious, or need a moment to refocus. It’s a tool you carry with you—no equipment needed!”

End of Exercise

Reflection & Exit Ticket

Name: ____________________ Date: _______________

Thank you for exploring how emotions show up in your body today. Please take a few minutes to reflect and share your thoughts.

1. Which physical sensation was most noticeable or surprising for you today?
   
   
   

2. Which coping strategy (deep breathing or gentle stretches) felt most helpful? Why?
   
   
   

3. When or where might you use this strategy in your everyday life?
   
   
   
   
   
   

4. One new thing I learned about the connection between my body and my emotions is:
   
   
   
   
   
   
   
   
   
   
   

5. On a scale of 1–5, how confident do you feel about noticing your body’s emotional cues and using a coping strategy on your own?
   1 ☐ 2 ☐ 3 ☐ 4 ☐ 5 ☐

Thank you for your honest reflections! Feel free to revisit this ticket anytime you want to check in with your body and emotions.