Breathing Check-In Guide

Duration: 5 minutes
Purpose: Calm the mind, focus attention, and create readiness for the session’s mindfulness activities.

Setup

• Ask students to sit or stand comfortably with a straight spine and hands resting loosely.
• Explain that we’ll use a simple breathing pattern to notice how our body and mind feel.

Steps (4-2-6 Breathing)

1. Inhale slowly through the nose for 4 seconds (count “1-2-3-4”).
2. Hold the breath gently for 2 seconds (count “1-2”).
3. Exhale smoothly through the mouth for 6 seconds (count “1-2-3-4-5-6”).
4. Repeat this cycle three times.

Reflection

• After each round, invite students to silently notice any physical sensations (e.g., warmth, tension releasing) or passing thoughts.
• Emphasize non-judgmental observation: thoughts and feelings are like clouds—they come and go.

Tips for Teachers

• Model each step first—breathe aloud so students can hear your count.
• Use a visual aid (e.g., tracing a square on the board) to pace inhales, holds, and exhales.
• If a student’s mind wanders, remind them kindly to bring attention back to the breath.

When to Use This Practice

• Before tests or presentations to reduce anxiety.
• Anytime students feel stressed, distracted, or need a mental “reset.”

Guided Body Scan Script

Duration: 10 minutes
Purpose: Help students observe areas of tension, practice non-judgmental awareness, and learn to release stress through gentle breathing.

Setup

• Invite students to lie on their backs on a mat or sit comfortably in a chair with feet flat on the floor.
• Ask them to close their eyes or soften their gaze and rest hands by their sides or in their lap.
• Remind them that it’s okay if their mind wanders—our job is simply to notice and return attention to the body.

Script

1. Settling In (1 minute)
   • “Take three slow, deep breaths together. Inhale… hold for a moment… exhale fully. Notice how the breath feels entering and leaving your body.”
   (Pause for three breaths.)

2. Feet & Toes (1 minute)
   • “Shift your attention to your toes and the soles of your feet. Notice any tingling, warmth, or tension. With each exhale, imagine any tightness melting away.”
   (Pause for 30 seconds.)

3. Calves & Shins (1 minute)
   • “Move your awareness up to your calves and shins. Observe any sensations—heavy, light, pulsing. Gently soften these muscles as you breathe out.”
   (Pause for 30 seconds.)

4. Knees & Thighs (1 minute)
   • “Bring attention to your knees and thighs. Notice how they rest against the floor or chair. Release any grip or tension with each out-breath.”
   (Pause for 30 seconds.)

5. Hips & Pelvis (1 minute)
   • “Focus on your hips and pelvic area. Feel the weight of your body here. On your next exhale, allow any tightness to soften.”
   (Pause for 30 seconds.)

6. Lower Back & Belly (1 minute)
   • “Now sense your lower back and belly expanding with each inhale and contracting with each exhale. Notice gentle rises and falls.”
   (Pause for 30 seconds.)

7. Chest & Upper Back (1 minute)
   • “Shift to your chest and upper back. Observe how the breath moves through your ribcage. Let your shoulders soften away from your ears.”
   (Pause for 30 seconds.)

8. Hands & Arms (1 minute)
   • “Notice your hands, wrists, forearms, and upper arms. Feel any tension or ease. With each breath out, imagine warmth and relaxation flowing down your arms.”
   (Pause for 30 seconds.)

9. Neck & Throat (1 minute)
   • “Bring awareness to your neck and throat. Soften the muscles around your throat and jaw. Allow your head to feel heavy and supported.”
   (Pause for 30 seconds.)

10. Face & Scalp (1 minute)
    • “Finally, focus on your face and scalp. Notice your forehead, eyes, cheeks, and mouth. Release any tightness—unclench your jaw and soften your brow.”
    (Pause for 30 seconds.)

11. Whole-Body Integration (1 minute)
    • “Now take a moment to feel your entire body as a whole. Notice how it feels from head to toe. Take one final deep breath in… and exhale fully.”
    (Pause for one breath.)

Closing (30 seconds)

• “Begin to wiggle your fingers and toes. When you’re ready, gently open your eyes and bring your awareness back to the room.”
• Offer a collective inhale–exhale and invite students to notice how they feel now compared to the start.

Tip for Teachers: If students’ minds wander, simply whisper, “Notice where your attention is, then gently guide it back to your breath.”

Mindful Reflection Journal Page

Date: __________________________

1. What physical sensations did you notice in your body?

2. How did your thoughts or emotions shift during the breathing and body scan?

3. Draw or write about one emotion you observed.
(Use this space for sketch or free writing.)

4. What is one thing you are grateful for today?

Additional Notes or Observations:

Gratitude Circle Instructions

Duration: 5 minutes
Purpose: Foster positive emotions, strengthen group connection, and close the session with reflection on appreciation.

Setup

• Arrange chairs or mats in a circle so every student can see each other.
• Introduce a talking piece (e.g., a soft ball, object) to designate who has the turn to speak.

Steps

1. Explain the Process
   • Tell students that each person will share one thing they feel grateful for today.
   • Emphasize listening without interrupting and responding with supportive acknowledgments.
2. Begin the Sharing Circle
   • Pass the talking piece to the first student.
   • When a student holds the piece, they share their gratitude statement (e.g., “I’m grateful for my friend who helped me with homework”).
   • After sharing, the student passes the piece to the next person in the circle.
3. Acknowledge Each Share
   • Peers respond with a simple affirmation: “Thank you for sharing,” “That’s wonderful,” or a nod and smile.
   • Avoid giving advice or changing the topic—focus on appreciation and presence.

Closing Ritual

• After everyone has shared (or when time is up), invite the group to take one deep, collective breath together.
• Offer a brief closing statement: “Thank you for sharing your gratitude today. Carry this positive feeling with you as you move forward.”

Tips for Teachers

• Model sharing first to set the tone and length of responses.
• If time is short, you can pass the piece every other student or set a timer for each share (e.g., 30 seconds).
• Encourage students who are quiet by gently inviting them: “What’s one small thing that made you smile today?”
• Use the circle regularly to build a culture of gratitude and respect.