Breathing Balloon

Objective:
Help students regulate their breathing, calm their bodies, and center their attention by imagining their belly as a balloon that inflates and deflates.

Materials:

• (Optional) A picture or small toy balloon to show.
• An open space on the carpet or individual spots where students can sit comfortably.

Steps

1. Get Ready (30 seconds)

   • Ask students to sit cross-legged or with legs stretched out in front of them.
   • Place hands gently on their bellies.

2. Introduce the Balloon (1 minute)

   • Show the balloon (real or picture) and say: “This is our pretend belly balloon!”
   • Explain: “When we breathe in, our balloon fills up. When we breathe out, it lets all the air out.”

3. Model and Practice (1 minute)

   • Teacher models slow inhale, counting quietly to 3: “1 … 2 … 3,” letting the belly rise.
   • Teacher exhales on a count of 3: “3 … 2 … 1,” letting the belly fall.
   • Invite students to watch your belly and repeat once together.

4. Guided Breaths (1 minute)

   • Lead four full breaths:
     • Inhale (“inflate”) for a slow count of 3, feeling the belly balloon up.
     
     • Exhale (“deflate”) for a slow count of 3, feeling the belly go down.

5. Reflection Prompt (30 seconds)

   • Ask: “How did your belly feel when it filled with air? How do you feel now?”
   • Allow 1–2 students to share one word (calm, happy, etc.).

After this warm-up, students should feel more settled and ready to move into the next mindfulness exercise: the Five Senses Scan Guide.

Five Senses Scan

Objective:
Guide students to anchor their attention in the present moment by noticing one thing they can see, hear, feel, smell, and (if safe) taste. This practice strengthens focus and emotional awareness.

Materials:

• (Optional) A soft bell or gentle chime to signal the start of each sense.
• A quiet, comfortable space where students can sit or stand in place.

Steps

1. Get Ready (30 seconds)

   • Ask students to sit comfortably on their spots with their hands in their laps.
   • Explain: “We’re going to use our five senses to notice what’s happening right now around us.”

2. Sense of Sight (1 minute)

   • Say: “Look around quietly. Notice one thing you can see.”
   • Ring the bell (or signal) and pause for 20 seconds of silent noticing.
     
     
     
     
     
   • Prompt: “What did you see?” (Invite 1–2 students to share.)

3. Sense of Hearing (1 minute)

   • Say: “Now, listen carefully. Notice one thing you can hear.”
   • Ring the bell and pause for 20 seconds of silent listening.
     
     
     
     
     
   • Prompt: “What did you hear?” (Invite 1–2 students to share.)

4. Sense of Touch (1 minute)

   • Say: “Gently touch one thing around you. Notice one thing you can feel.”
   • Pause for 20 seconds of silent noticing.
     
     
     
     
     
   • Prompt: “What did you feel?” (Invite 1–2 students to share.)

5. Sense of Smell (1 minute)

   • Say: “See if you can notice one thing you can smell.”
   • Pause for 20 seconds of silent noticing.
     
     
     
     
     
   • Prompt: “What did you smell?” (Invite 1–2 students to share.)

6. Sense of Taste (1 minute)

   • Say: “If you have something safe (like a cracker or piece of fruit), notice one thing you can taste. If not, you can imagine a flavor you like.”
   • Pause for 20 seconds of silent noticing.
     
     
     
     
     
   • Prompt: “What did you taste or imagine?” (Invite 1–2 students to share.)

Reflection (2 minutes)

• Ask: “Which sense was most surprising today? How did noticing each sense make you feel?”
• Reinforce: “Using our senses helps us feel calm and curious about the world around us.”

Next Step:
After grounding our minds and bodies, we’ll finish with the Peaceful Posture Prompt to seal in our calm energy.

Peaceful Posture

Objective:
Close our mindful routine by reinforcing calm, focused energy through a relaxed, attentive posture and mindful breathing.

Materials:

• None

Steps

1. Get Ready (30 seconds)

   • Ask students to sit on their spots with legs crossed or feet flat on the floor.
   • Instruct them to place their hands gently in their lap.

2. Align Posture (1 minute)

   • Guide students to sit tall, imagining a string from the top of their head softly lifting them upward.
   • Encourage them to relax their shoulders, soften their chin, and close their eyes or let their gaze rest downward.

3. Mindful Breaths (1 minute)

   • Lead two slow, deep breaths:
     • Inhale through the nose for a count of 4.
     
     • Exhale through the mouth for a count of 4.
   • Prompt them to notice how their body feels calmer and more grounded with each breath.

4. Reflection (30 seconds)

   • Ask: “How does your body feel now? How did holding a calm posture help you feel calmer?”
     
     
     

Remind students: “You can use this peaceful posture anytime you need to feel calm and ready to learn!”