Guided Breathing Narration Script

Material: Guided Breathing Narration

Teacher (calm, warm tone):

“Hello and welcome to our Mindful Minute. Thank you for joining me for the next ten minutes. Today, we’ll practice a short breathing exercise and a guided visualization to help you feel grounded and focused. Ready? Let’s begin.”

1. Getting Comfortable (30 seconds)

“First, please sit tall in your chair with both feet flat on the floor. Rest your hands gently in your lap or on your thighs. Roll your shoulders back and down—let them relax. If you’d like, softly close your eyes or let your gaze rest on a spot in front of you.”

(Pause 5 seconds to allow settling)

2. Guided Breathing Exercise (2–3 minutes)

“Now we’ll breathe together in a steady, calm rhythm. I’ll count each phase out loud—just follow my lead. Ready? Here we go.”

Cycle 1:

• “Inhale slowly through your nose… 1… 2… 3… 4.”
• “Hold that breath… 1… 2.”
• “Exhale gently through your mouth… 1… 2… 3… 4… 5… 6.”

(Pause 3 seconds)

Cycle 2:

• “Inhale 1… 2… 3… 4.”
• “Hold 1… 2.”
• “Exhale 1… 2… 3… 4… 5… 6.”

(Pause 3 seconds)

Cycle 3:

• “Inhale 1… 2… 3… 4.”
• “Hold 1… 2.”
• “Exhale 1… 2… 3… 4… 5… 6.”

(Pause 3 seconds)

Cycle 4:

• “Inhale 1… 2… 3… 4.”
• “Hold 1… 2.”
• “Exhale 1… 2… 3… 4… 5… 6.”

(Pause 5 seconds)

“Nice work. Notice how your body feels after those breaths.”

3. Visualization Prompt (2 minutes)

“Let’s deepen that calm with a short visualization. If your eyes are closed, keep them closed; if you’re gazing softly, continue at a relaxed pace. Imagine you’re standing in your most peaceful place. It might be a beach, a forest, your backyard—anywhere you feel safe.”

“Notice the details: the color of the sky, the sounds around you, the temperature on your skin. Perhaps there’s a gentle breeze, the warmth of the sun, or the cool shade of trees. Spend a moment exploring all those sensations in your mind’s eye.”

(Pause 60–90 seconds to allow visualization)

“When you feel ready, bring your awareness back to this room. Keep your eyes closed a moment longer if you like.”

4. Reflection Prompt (2 minutes)

“Now, softly open your eyes or lift your gaze. Let’s reflect together.”

Question 1: How does your body feel right now? You can speak your answer or jot down a word.

(Pause for response — 20 seconds)

Question 2: What thoughts or images came up for you during that visualization?

(Pause for response — 20 seconds)

Question 3: On a scale of 1 to 5—where 1 is tense and 5 is very calm—how calm do you feel?

(Pause for response — 15 seconds)

Follow-up Prompt: If the student shares a low number, you might say, “Thank you for sharing. Notice where in your body you still feel tension. You can return to this breathing anytime you need.”

Follow-up Prompt: If the student shares a high number, you might say, “That’s wonderful. What part of our practice felt most helpful?”

5. Transition Back (1 minute)

“Let’s close with one more deep breath together.”

• “Inhale… 1… 2… 3… 4.”
• “Exhale… 1… 2… 3… 4… 5… 6.”

(Pause 3 seconds)

“Carry this sense of calm forward into the rest of your day. Remember, you can use this practice anytime you need a moment to refocus or relax.”

“Thank you for joining me in this Mindful Minute. Let’s take one final stretch or roll of the shoulders—and then we’ll continue with our day.”

End of Script

Morning Calm Check-In

Take a quick moment to check in with yourself before we begin today’s Mindful Minute.

On a scale of 1 to 5, where 1 means you feel rushed or stressed and 5 means you feel calm and centered, write your number here:

Next, jot down one word that best describes how your mind feels right now.