Session 1 Script: Mindful Breathing

Teacher: "Hello, everyone! Sit up tall, feet flat on the floor, and relax your shoulders."

Teacher: "We’re going to do three deep breaths to help us feel calmer. You can close your eyes or keep a soft gaze on the floor. Ready?"

Teacher (calm voice): "Breathe in through your nose… one, two, three, four.
Hold… one, two.
And breathe out through your mouth… one, two, three, four, five, six."

[pause 3 seconds]

Teacher: "Again: in… one, two, three, four.
Hold… one, two.
Out… one, two, three, four, five, six."

[pause 3 seconds]

Teacher: "Last time: in… one, two, three, four.
Hold… one, two.
Out… one, two, three, four, five, six."

[pause 3 seconds]

Teacher: "Open your eyes or lift your gaze. How do you feel now? Show me a thumbs-up if you feel calmer, or a thumbs-down if you need more practice."

Teacher: "Nice work! Remember this breathing trick whenever you need a quick break."

Session 2 Script: Gratitude Flash

Teacher: "Alright, everyone—let’s do a quick Gratitude Flash. This will only take about a minute. Ready?"

Teacher: "Sit up tall with your feet flat on the floor. Rest your hands in your lap. You can close your eyes or keep a soft gaze on the floor."

Teacher (gentle voice): "Now, bring one thing to mind that you feel grateful for right this second. It could be a friend, a hobby, a favorite snack—anything that makes you feel good. Got it?"

[Pause 5 seconds]

Teacher: "Picture it clearly in your mind. Notice what it looks like, how it feels, maybe even a sound or smell you associate with it. Hold that image."

[Pause 15 seconds]

Teacher (calm voice): "Take a slow breath in through your nose… and breathe out through your mouth, sending a silent ‘thank you’ to that person or thing."

[Pause 10 seconds]

Teacher: "One more time—inhale… and exhale, feeling that gratitude in your chest."

[Pause 10 seconds]

Teacher: "Open your eyes or lift your gaze. How do you feel? Thumbs-up if you feel a little lighter, thumbs-sideways if you’re still holding onto that thankful feeling, or thumbs-down if you want another moment."

Teacher: "Awesome work. Remember, you can flash this gratitude anytime you need a quick mood boost—just 30 seconds is all it takes!"