Lesson Plan
Finding Your Calm in the Chaos
Participants will be able to define mindfulness and identify one personal benefit of practicing it to manage daily stress.
This lesson is important because it provides educators with practical strategies to manage stress, promoting their well-being and enhancing their ability to support students. Learning mindfulness can lead to greater emotional awareness and self-regulation.
Audience
Professional Development Participants
Time
15 minutes
Approach
Through a brief introduction, guided activity, and discussion.
Materials
Prep
Review Materials
10 minutes
- Review the Intro to Mindfulness Slides to familiarize yourself with the content.
- Read through the Guided Breathing Script to practice leading the exercise.
- Print copies of the Reflection Journal Page for each participant (if providing physical copies).
- Ensure projector and sound system are working for the slides and any background music during the guided breathing.
Step 1
Introduction to Mindfulness
5 minutes
- Begin with a warm welcome and introduce the session title, "Finding Your Calm in the Chaos."
2. Display the first slide of the Intro to Mindfulness Slides and ask participants: "What does 'chaos' feel like in your daily life as an educator?" (Allow for 1-2 brief responses).
3. Transition to defining mindfulness, using the Intro to Mindfulness Slides to guide the discussion. Highlight key aspects: paying attention to the present moment, non-judgmentally.
4. Briefly touch on the key concepts: Emotional Awareness, Internal vs. External Stressors, and Self-Regulation, explaining how mindfulness connects to them.
Step 2
Guided Reflection Activity
5 minutes
- Introduce the guided breathing activity as a practical way to experience mindfulness.
2. Distribute the Reflection Journal Page.
3. Lead participants through the Guided Breathing Script. Encourage them to find a comfortable position and close their eyes if they wish.
4. After the breathing exercise, ask participants to silently reflect and jot down their initial thoughts on the Reflection Journal Page regarding how the activity made them feel or what they noticed.
Step 3
Group Discussion
3 minutes
- Facilitate a brief group discussion using prompts from the Reflection Journal Page, such as: "What did you notice during the guided breathing?" or "How might this simple practice be beneficial in your day?"
2. Encourage participants to share one personal benefit they identified from practicing mindfulness, fulfilling the lesson objective.
3. Address any questions and reinforce that mindfulness is a practice, not a perfect state.
Step 4
Setting Intentions & Wrap-up
2 minutes
- Ask participants to write down one small intention on their Reflection Journal Page for how they might incorporate a moment of mindfulness into their week.
2. Conclude by reiterating the power of small, consistent practices in finding calm amidst daily chaos. Thank participants for their engagement and attention. Display the final slide of the Intro to Mindfulness Slides with a positive closing message.
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Slide Deck
Finding Your Calm in the Chaos
Strategies for Educator Well-being
Welcome to a session dedicated to finding moments of peace amidst your busy professional life!
Welcome participants and introduce the session. Ask an open-ended question to engage them and connect to the lesson title.
What Does "Chaos" Feel Like?
Let's start by reflecting: What does chaos feel like in your daily life as an educator?
(Think about specific moments, feelings, or situations)
Prompt participants to think about what 'chaos' means in their daily work life. Encourage 1-2 brief verbal responses to warm up the room.
What is Mindfulness?
Mindfulness is about:
- Paying attention to the present moment.
- Observing your thoughts, feelings, and bodily sensations.
- Doing so non-judgmentally.
It's simply noticing what's happening, right now.
Introduce the definition of mindfulness. Emphasize the 'present moment' and 'non-judgmental' aspects.
Mindfulness & Key Concepts
Mindfulness helps us develop:
- Emotional Awareness: Recognizing and understanding our feelings.
- Internal vs. External Stressors: Differentiating what we can control from what we can't.
- Self-Regulation: Managing our reactions and responses to challenges.
Briefly connect mindfulness to the key concepts mentioned in the lesson plan: emotional awareness, stressors, and self-regulation. Explain how mindfulness helps with these.
A Moment of Mindful Breathing
Let's experience a simple mindfulness practice together.
We're going to try a short guided breathing exercise to help us connect with the present moment.
Introduce the guided breathing activity. Instruct participants on what they will be doing next and prepare them for the script.
Reflect & Notice
Take a few moments to reflect on the guided breathing exercise.
What did you notice? How did it feel?
(Use your Reflection Journal Page to jot down your thoughts.)
Give participants time to reflect on the guided breathing exercise using the journal page. Encourage silent writing before moving to discussion.
Sharing Our Experiences
Let's discuss:
- What did you notice during the guided breathing?
- How might this simple practice be beneficial in your day-to-day life as an educator?
Facilitate the group discussion, linking back to the journal questions and the personal benefits of mindfulness.
Your Calm, Your Choice
Even a few moments of mindful breathing can make a difference.
Set one small intention: How will you invite mindfulness into your week?
Remember, finding calm in the chaos is a practice, not perfection. Keep nurturing your well-being!
Encourage participants to set a small, actionable intention. End with a positive and empowering message.
Script
Guided Breathing: Finding Your Anchor
(Teacher should speak slowly and calmly, with a gentle, reassuring tone. Pause between sentences to allow participants to absorb instructions.)
"Welcome, everyone. Now that we've talked a little about what mindfulness is, let's try a short, simple practice together."
"Please find a comfortable position in your chair. You can rest your hands gently in your lap or on your thighs. If you feel comfortable, you may gently close your eyes, or simply lower your gaze to a point in front of you. Just allow your body to settle."
"Take a moment to notice the feeling of your body supported by the chair... the ground beneath your feet. Just notice these points of contact."
"Now, gently bring your attention to your breath. There's no need to change your breath in any way, just simply notice it."
"Feel the air as it enters your nostrils... the slight coolness as you inhale... and the warmth as you exhale."
"Notice the gentle rise and fall of your chest or your abdomen with each breath. Your breath is always here, a gentle anchor in the present moment."
"If your mind starts to wander, which it very naturally will, that's perfectly okay. Don't judge it, just kindly and gently guide your attention back to the sensation of your breath."
"Let's take three more mindful breaths together... feeling each inhale... and each exhale."
"And now, when you're ready, you can slowly open your eyes or lift your gaze, and gently bring your attention back to the room."
"Take a moment to notice how you feel right now. No need to analyze, just observe."
Journal
Finding Your Calm: A Moment of Reflection
Part 1: Reflecting on Mindful Breathing
After our guided breathing exercise, take a few moments to jot down your thoughts. There are no right or wrong answers – just notice what you noticed.
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What sensations or feelings did you observe in your body during the breathing exercise?
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Where did your mind go during the exercise? Were you able to bring your attention back to your breath when it wandered? What was that like?
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How did you feel immediately after the guided breathing?
Part 2: Setting an Intention
Mindfulness is a practice we can bring into our daily lives. Think about one small way you might incorporate a moment of mindfulness into your upcoming week.
My intention for practicing mindfulness this week is: