Mindfulness Practice Cards

Use these cards in pairs or small groups. Choose 2–3 techniques to practice together. Take turns guiding each other through the steps.

1. 5-Finger Breathing

Instructions:

1. Hold one hand up, fingers spread.
2. Place your other index finger at the base of your thumb.
3. Slowly trace up to the tip of your thumb as you inhale deeply.
4. Trace down the other side of the thumb as you exhale slowly.
5. Repeat for each finger.

2. Body Scan

Instructions:

1. Sit or lie down comfortably.
2. Close your eyes and take three deep breaths.
3. Focus attention on your toes—notice any tension or sensation.
4. Slowly move your focus up through feet, legs, torso, arms, and head.
5. Pause at each area for a few breaths, then move on.

3. Sensory Check-In

Instructions:

1. Take a slow, deep breath.
2. Name 1 thing you can see right now.
3. Name 1 thing you can hear right now.
4. Name 1 thing you can feel (touch) right now.
5. Notice how this helps you feel more present.

4. Sound Focus

Instructions:

1. Sit quietly and close your eyes.
2. Listen carefully for any sounds around you (birds, clock, whisper).
3. Identify 3 different sounds, naming each one softly in your mind.
4. Notice how focusing on sound changes your breathing.

5. Balloon Breaths

Instructions:

1. Pretend you have a balloon in your belly.
2. Inhale slowly through your nose, imagining the balloon inflating.
3. Exhale gently through your mouth, imagining the balloon deflating.
4. Continue for 5–7 breaths, keeping the movement smooth.

Mindful Journaling Worksheet

Name: _______________________ Date: _______________________

Take a few minutes to reflect on the mindfulness technique you practiced. Answer the questions below in complete sentences.

1. Technique Description

Which mindfulness technique did you practice today? Briefly describe the steps you followed.

2. Observations

What did you notice in your body, thoughts, and emotions while practicing?

3. Effects on Mood

How did using this technique affect your mood or stress level?

4. Application

When and where could you use this technique in your daily life (at school, home, or elsewhere)?

5. Personal Goal

Set a goal: How many times will you practice this technique this week, and why?

6. Reflection Drawing (Optional)

Draw a symbol or picture that represents how you feel after practicing mindfulness.

Mindful Minutes Script

Warm-Up and Introduction (5 minutes)

Teacher: “Good morning, friends! Let’s begin by making ourselves comfortable. Please sit up tall, rest your feet on the floor, and gently close your eyes if you feel okay doing so. Take a slow, deep breath in through your nose… and let it out slowly through your mouth.”

Teacher: “Today we’re learning about mindfulness. Mindfulness means paying close attention to what’s happening right now—your thoughts, your feelings, and the world around you—without saying it’s good or bad. Think of it like being a detective of your own mind.”

Teacher: “To warm up, we’re going to try a 5-Finger Breathing exercise from our Mindfulness Practice Cards. I’ll go slowly so you can follow along.”

Teacher (demonstrating):

1. “Hold up one hand, fingers spread wide.”
2. “Place your other index finger at the base of your thumb.”
3. “As you breathe in through your nose, trace up to the tip of your thumb.”
4. “Then breathe out through your mouth as you trace back down.”
5. “Now move to the next finger, breathing in up… and out down. Keep going until you’ve traced all five fingers.”

Teacher (after): “Great job! Notice how your body feels now compared to when we started.”

Video Viewing (5 minutes)

Teacher: “Next, we’ll watch a short video called Mindful Minutes Video. As you watch, look for one mindfulness or breathing technique that feels interesting to you. Be ready to tell us which one you’d like to try.”

(Play Mindful Minutes Video.)

Teacher (after video): “Thank you for watching. Take a moment to think: which technique stood out to you?”

Group Discussion (7 minutes)

Teacher: “Let’s share our ideas. Who noticed a breathing or focus technique that looked helpful?”

Wait for volunteers.

Teacher (prompting): “How did you feel before the video? And how do you feel now?”

Pause for responses.

Teacher: “Can anyone give an example of a moment in your day—maybe at school, at home, or elsewhere—when you might use that technique?”

Encourage 2–3 students to share.

Hands-On Practice (8 minutes)

Teacher: “Now we’ll practice in pairs or small groups. Find a partner or group of three. I’m handing out our Mindfulness Practice Cards.”

Teacher (distributing cards): “Choose 2–3 techniques you want to try. Decide who will guide first and who will follow. Take turns guiding each other through each step. I’ll walk around to help if you need me.”

(Students practice for about 6 minutes. Teacher circulates, offers encouragement, and answers questions.)

Teacher (at 2-minute warning): “You have two more minutes. Switch roles if you haven’t yet.”

Cool-Down and Reflection (5 minutes)

Teacher: “Let’s come back together as a whole class. Please take out your Mindful Journaling Worksheet.”

Teacher: “On the first question, write which technique you practiced and why you chose it. Then answer the reflections about how it felt and where you might use it.”

Teacher (after a few minutes): “Would anyone like to share the technique they picked and why?”

Invite 2–3 volunteers.

Teacher (closing): “Thank you for sharing your thoughts. Remember: you can use these techniques anytime you feel stressed or need to focus. Practice makes it easier. Does anyone have one last question before we finish?”

Teacher: “Fantastic work today. Give yourselves a round of applause for taking these Mindful Minutes. See you next time!”