Mindfulness Activity

Objective

Guide students through mindfulness practices including focused breathing and body scanning exercises to help reduce stress and improve concentration.

Materials Needed

• A quiet space in the classroom.
  
• Visual prompts (refer to Middle School Mindfulness Slide Deck).
  
• Copies of the Mindfulness Journal Template for written reflections.

Activity Steps

1. Setting the Stage (5 minutes)

• Ensure the classroom is arranged to minimize distractions. Encourage students to sit comfortably in their chairs or on a mat if available.
  
  
  
• Explain that the activity will involve quiet mindfulness exercises, and ask them to respect the silence and focus on their breathing and body sensations.

2. Focused Breathing Exercise (10 minutes)

• Begin by guiding students through a focused breathing exercise. Use clear verbal instructions:

  • Ask students to sit up straight and relax their shoulders.
  • Instruct them to breathe in slowly through their nose for a count of 4, hold the breath for a count of 4, and exhale slowly for a count of 4.
  • Repeat 4-6 times, reminding them to focus solely on their breath.

• Use the Middle School Mindfulness Slide Deck slide titled "Guided Breathing" to visually support the practice.
  
  
  

3. Body Scanning Exercise (10 minutes)

• Transition into a body scanning exercise:

  • Ask students to close their eyes and take a few deep breaths.
  • Instruct them to mentally scan their body from head to toe, noticing any areas of tension or discomfort.
  • Encourage them to relax each area as they exhale, letting the tension fade away.

• Refer to the Middle School Mindfulness Slide Deck slide "Body Scanning Exercise" for additional visual cues and guidance.
  
  
  

4. Journaling Reflection (10 minutes)

• Provide each student with a copy of the Mindfulness Journal Template.

• Ask students to write down how they felt before and after the mindfulness exercises. Prompt reflections with questions like:

  • "How did you feel before starting the exercises?"
  • "What differences do you notice after completing the breathing and scanning activities?"
  • "Were there any moments when you felt particularly calm or focused?"

• Allow students to share insights voluntarily if they feel comfortable doing so.
  
  
  

5. Group Discussion and Wrap-Up (5-10 minutes)

• Facilitate a class discussion by asking:

  • "What did you notice about your body and your thoughts during the exercises?"
  • "How can you use these mindfulness techniques in your daily routine?"

• Summarize the benefits of mindfulness, emphasizing the importance of taking time to relax and focus on one’s own feelings to manage stress effectively.

Follow-Up Points

• Encourage students to practice these mindfulness techniques at home or whenever they feel overwhelmed in school.
• Consider integrating short mindfulness sessions at the start or end of class to promote a calm learning environment.

This activity is designed to engage middle school students in practical mindfulness exercises that help them recognize and manage stress while fostering a sense of inner calm.

Mindfulness Journal

Welcome to your Mindfulness Journal! Today, we are going to explore your thoughts and feelings before and after practicing mindfulness. Let this be a space where you can freely express your inner experiences and notice how you feel, both physically and emotionally.

Part 1: Before the Exercise

1. How are you feeling right now? Describe your emotions and physical sensations.
   
   
   
   
   
   
2. What are your expectations for this mindfulness session? Is there something you hope to gain or understand better about yourself?
   
   
   
   
   
   

Part 2: During the Exercise

1. As you practiced the breathing or body-scanning exercises, what did you notice about your body? Were there any areas of tension that relaxed?
   
   
   
   
   
   
2. Describe any moments when your thoughts wandered. How did you bring your focus back to your breathing or the sensations in your body?
   
   
   
   
   
   

Part 3: After the Exercise

1. Reflect on how you feel now compared to before the session started. What differences do you notice in your mood or physical state?
   
   
   
   
   
   
2. What thoughts or insights did the mindfulness practices inspire? Is there a certain practice that resonated with you or a moment of calm that stood out?
   
   
   
   
   
   

Part 4: Looking Forward

1. How might you use mindfulness techniques in your daily life? What benefits do you think these practices could bring to your everyday activities?
   
   
   
   
   
   
2. Is there anything you would like to explore further about mindfulness or techniques you want to try next time?
   
   
   
   
   
   

Thank you for taking the time to reflect on your experience. Your journal is a personal record of growth and mindfulness, so feel free to look back at these entries whenever you need a reminder of your inner strength or a moment of calm.