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Mind-Body Check-In Kit

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Lesson Plan

Mind-Body Check-In Kit Lesson Plan

Students will develop a deeper awareness of the connection between their thoughts, emotions, and physical sensations to enhance self-regulation, reduce stress, and promote a holistic understanding of well-being.

Understanding the mind-body connection is crucial for managing stress, improving emotional intelligence, and fostering overall well-being. This lesson provides practical tools for students to cultivate this essential self-awareness.

Audience

Middle and High School Students

Time

45 minutes

Approach

Through guided body scans, breathing exercises, and reflective journaling.

Materials

Mind-Body Check-In Kit Slide Deck, Mind-Body Scan Activity Activity, Breathing Buddies Worksheet Worksheet, and My Inner Compass Journal

Prep

Preparation Steps

15 minutes

Step 1

Introduction: The Inner Weather Report

5 minutes

  1. Begin with a brief discussion: "How often do you 'check-in' with yourself? What does that even mean?"
    2. Introduce the concept of the mind-body connection using Mind-Body Check-In Kit Slide Deck (Slide 1-2).
    3. Explain that today's lesson will provide tools to better understand their 'inner weather report' – their thoughts, feelings, and body sensations.

Step 2

Mind-Body Scan Activity

15 minutes

  1. Guide students through the Mind-Body Scan Activity using Mind-Body Check-In Kit Slide Deck (Slide 3-5).
    2. Encourage students to find a comfortable position and gently close their eyes if they feel safe doing so.
    3. Lead the body scan, prompting them to notice sensations without judgment.

Step 3

Breathing Buddies: Mindful Breathing Practice

10 minutes

  1. Introduce mindful breathing as a tool for self-regulation using Mind-Body Check-In Kit Slide Deck (Slide 6-7).
    2. Distribute the Breathing Buddies Worksheet.
    3. Guide students through a simple mindful breathing exercise, instructing them to complete the worksheet as they practice.

Step 4

Reflective Journaling: My Inner Compass

10 minutes

  1. Introduce the My Inner Compass Journal using Mind-Body Check-In Kit Slide Deck (Slide 8).
    2. Have students reflect on their experience with the body scan and breathing exercise, writing down their observations and insights.
    3. Encourage them to think about how they can use these tools in their daily lives.

Step 5

Wrap-Up & Share

5 minutes

  1. Invite students to share (voluntarily) one thing they learned or noticed during the session.
    2. Reiterate the importance of regular mind-body check-ins for overall well-being.
    3. Distribute any remaining handouts and remind them to continue practicing these techniques.
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Slide Deck

Your Inner Weather Report

What's going on inside you right now?

  • Thoughts?
  • Feelings?
  • Body sensations?

It's like checking the weather, but for you!

Welcome students and introduce the concept of 'checking in' with themselves. Ask them to think about what this might mean.

Mind-Body Connection: The Superpower Within

Your Brain and Body are Best Friends!

  • Mind: Your thoughts, feelings, emotions.
  • Body: Your physical sensations, how your body feels.
  • They are constantly talking to each other!

Why is this important? When you understand this connection, you can better manage stress and feel good.

Explain the importance of the mind-body connection. Emphasize that our thoughts and feelings impact our physical selves, and vice-versa.

Mind-Body Scan: Your Body Map

Let's Take a Tour of Your Body

  • Find a comfortable position.
  • Gently close your eyes if you feel safe.
  • We will slowly pay attention to different parts of your body, one by one.

Introduce the idea of a body scan as a way to tune into physical sensations. Explain that it's not about changing anything, just noticing.

Scan Your Sensations

Notice What You Notice

  • Start at your head... what do you feel?
  • Move to your shoulders... tension? Relaxation?
  • Down to your arms and hands...
  • Your chest and stomach... breathing, heart beating.
  • Your legs and feet... grounded? Restless?

Guide students through the body scan, starting from the head or feet and moving systematically. Encourage them to observe without judgment.

Reflect on Your Scan

What Did You Discover?

  • Any new sensations?
  • Areas of tension or ease?
  • Did your mind wander? That's normal!

This is just an observation. No need to change anything right now.

After the scan, ask students to reflect briefly on their experience. Reassure them that it's okay if their mind wandered.

Breathing Buddies: Your Inner Anchor

Your Breath is Always With You!

  • Breathing is a powerful tool to calm your mind and body.
  • It can help you focus, relax, and re-center.
  • Let's learn how to use it as our 'breathing buddy.'

Introduce mindful breathing as a practical tool. Emphasize that it's always available to them.

Practice Your Breathing

Gentle Breaths, Gentle Mind

  • Place one hand on your belly, one on your chest.
  • Take a slow, deep breath in through your nose, feeling your belly rise.
  • Exhale slowly through your mouth, feeling your belly fall.
  • Repeat a few times, noticing the rhythm.

Explain the worksheet and guide them through a simple breathing exercise. Encourage them to complete the worksheet as they breathe.

My Inner Compass Journal

Writing Down Your Discoveries

  • This journal is your personal space to explore your inner world.
  • Reflect on the body scan, your breathing practice, and how you felt.
  • How can these tools help you navigate your day?

Introduce the journal as a space for deeper reflection. Explain its purpose.

Your Well-Being Journey

Keep Practicing!

  • The more you practice, the easier it gets.
  • Mind-Body Check-ins can help you:
    • Reduce stress
    • Improve focus
    • Understand yourself better
  • Share one thing you learned or noticed today.

Conclude by encouraging continued practice and voluntary sharing. Emphasize the long-term benefits of these practices.

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Activity

Mind-Body Scan Activity

Objective: To become more aware of physical sensations throughout your body without judgment.

Instructions for Students:

  1. Find a comfortable position, either sitting or lying down. You may gently close your eyes if you feel comfortable and safe doing so.

  2. We will slowly bring our attention to different parts of our body, one at a time. Your only job is to notice what you feel.

Let's Begin Our Journey:

1. Head and Face (2 minutes)

  • Bring your attention to the top of your head. What sensations do you notice there?


  • Move your attention to your forehead, eyes, nose, cheeks, jaw, and chin. Are there any feelings of tension, tingling, warmth, or coolness? Just observe.





2. Neck and Shoulders (3 minutes)

  • Shift your awareness to your neck and shoulders. Is there any stiffness, tightness, or relaxation?


  • Notice how your shoulders feel. Are they pulled up or relaxed down?


3. Arms and Hands (3 minutes)

  • Continue down your arms to your hands and fingers. What sensations are present here? Weight, lightness, temperature?


  • Wiggle your fingers gently and notice the feeling.


4. Chest and Abdomen (4 minutes)

  • Bring your attention to your chest. Notice the gentle rise and fall with each breath.


  • Move to your abdomen. Feel the movement of your belly as you breathe in and out. Is it soft or tight?





5. Back and Hips (3 minutes)

  • Shift your awareness to your upper, middle, and lower back. Notice any points of contact with your chair or the floor.


  • Move to your hips and pelvis. What sensations are present in this area?


6. Legs and Feet (5 minutes)

  • Bring your attention down your legs to your knees, shins, and calves. Notice the feeling of your clothes against your skin.


  • Finally, move to your feet and toes. Feel your feet on the floor or resting comfortably. Are they warm, cold, tingly?








7. Whole Body Awareness (2 minutes)

  • Now, expand your awareness to include your entire body as one whole. Notice the overall feeling of your body right now.


  • When you are ready, gently open your eyes and bring your awareness back to the room.

Reflection Question: What was one new sensation or feeling you noticed during the body scan that you usually don't pay attention to?











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Worksheet

Breathing Buddies Worksheet: Your Inner Anchor

Objective: To practice mindful breathing and observe its effects on your mind and body.

Instructions: Follow your teacher's guidance for the breathing exercise. As you breathe, pay attention to what you feel and think. Answer the questions below.

Part 1: Your Breathing Journey

  1. Before we started, how were you feeling? (Circle one or describe briefly)

    • Calm
    • Anxious
    • Tired
    • Energized
    • Focused
    • Distracted
    • Other:


  2. Where do you feel your breath the most when you breathe normally? (e.g., nose, throat, chest, belly)




  3. Place one hand on your belly and one hand on your chest. As you take a slow, deep breath in through your nose, which hand moves more? Your belly hand or your chest hand? Describe what you feel.





  4. As you exhale slowly through your mouth, what do you notice? Does your body feel different? Lighter? Heavier? More relaxed?




Part 2: Reflection & Application

  1. During the breathing exercise, did your mind wander? (It's okay if it did, that's normal!) If so, what thoughts came into your mind?





  2. How did it feel to gently bring your attention back to your breath each time your mind wandered?




  3. Imagine your breath is a "buddy" that's always with you. How can your breathing buddy help you when you feel stressed, angry, or distracted?










  4. What is one thing you learned about your breath today?




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Journal

My Inner Compass Journal: Tuning Into You

Objective: To reflect on your internal experiences and explore how mind-body practices can support your well-being.

Instructions: Use this journal as a personal space to write down your thoughts, feelings, and observations from the Mind-Body Check-In Kit lesson. There are no right or wrong answers – just honest exploration.

Part 1: Reflecting on the Mind-Body Scan

  1. During the Mind-Body Scan Activity, what was it like to pay close attention to your body? Did you notice anything surprising?








  2. Were there any parts of your body where you felt a strong sensation (like tension, relaxation, tingling, or warmth)? Describe what you felt in that area.








  3. How did your thoughts and feelings interact with your body sensations during the scan? For example, did noticing tension in your shoulders make you feel more stressed, or did acknowledging it help you relax?











Part 2: Reflecting on Breathing Buddies

  1. After practicing the mindful breathing exercise using the Breathing Buddies Worksheet, how did your overall state (thoughts, feelings, body) feel compared to before you started?





  2. Can you think of a specific time or situation in your life (e.g., before a test, when feeling frustrated, during a sports game) where using your breath as a "buddy" might be helpful? How would it help?











Part 3: My Inner Compass for Well-being

  1. The objective of this lesson was to enhance self-regulation, reduce stress, and promote a holistic understanding of well-being. How do you think practicing mind-body check-ins (like the body scan and mindful breathing) can help you achieve these goals in your daily life?














  2. What is one small step you can take this week to incorporate a "mind-body check-in" into your routine? (e.g., take 3 deep breaths before class, notice your feet on the ground, acknowledge a feeling without judgment).











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Worksheet

Breathing Buddies Worksheet: Your Inner Anchor

Objective: To practice mindful breathing and observe its effects on your mind and body.

Instructions: Follow your teacher's guidance for the breathing exercise. As you breathe, pay attention to what you feel and think. Answer the questions below.

Part 1: Your Breathing Journey

  1. Before we started, how were you feeling? (Circle one or describe briefly)

    • Calm
    • Anxious
    • Tired
    • Energized
    • Focused
    • Distracted
    • Other:


  2. Where do you feel your breath the most when you breathe normally? (e.g., nose, throat, chest, belly)




  3. Place one hand on your belly and one hand on your chest. As you take a slow, deep breath in through your nose, which hand moves more? Your belly hand or your chest hand? Describe what you feel.





  4. As you exhale slowly through your mouth, what do you notice? Does your body feel different? Lighter? Heavier? More relaxed?




Part 2: Reflection & Application

  1. During the breathing exercise, did your mind wander? (It's okay if it did, that's normal!) If so, what thoughts came into your mind?





  2. How did it feel to gently bring your attention back to your breath each time your mind wandered?




  3. **Imagine your breath is a

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Mind-Body Check-In Kit • Lenny Learning