Mindful Breathing Script

Teacher: "Alright everyone, let's find a comfortable position in your chairs. You can sit up tall, with your feet flat on the floor if they reach, or however feels best for you. Let your hands rest gently in your lap or on your knees.

Now, if you feel comfortable and safe, you can gently close your eyes. If you prefer, you can also just look softly at a spot on the floor in front of you. We're just going to take a few quiet moments to notice our breath.

Take a slow, deep breath in through your nose... and slowly let it out through your mouth. (Pause)

Let's do that again. Breathe in... and breathe out. (Pause)

Now, just breathe normally, at your own pace. I invite you to place one hand gently on your tummy, and the other on your chest.

Can you feel your tummy rise a little as you breathe in?

And can you feel it gently fall as you breathe out?

Just notice your breath, going in and out. Like a gentle wave, rising and falling. There's no need to change your breath, just notice it.

Sometimes, our minds like to wander, like a playful puppy. If your mind starts thinking about what you had for breakfast, or what you'll do after school, that's completely okay! Just gently, kindly, bring your attention back to your breath. Back to the feeling of your tummy rising and falling.

Let's take three more quiet breaths together, just noticing, just breathing.

(Pause for 3 slow breaths)

Now, when you're ready, you can slowly open your eyes and gently bring your attention back to the room.

How does that feel? Did anyone notice anything about their breath or their body? (Allow for brief sharing)."

Mindful Listening Adventure

Teacher: "Let's go on a sound adventure! For this activity, we're going to use our amazing ears to notice all the different sounds around us.

First, find a comfortable position, just like we did for our breathing. You can gently close your eyes if you feel safe and comfortable, or you can look down at your desk or lap.

Take a slow, deep breath in, and let it out.

Now, for the next minute, I want you to listen carefully. Try to notice every sound you can hear, both inside our classroom and outside.

Don't try to name the sound or judge it as good or bad. Just notice it. It's like you're collecting sounds in your mind.

(Teacher leads 1-2 minutes of silent listening. You might set a timer or quietly observe.)

Okay, gently open your eyes and come back to the room.

Now, I want you to think about what you heard. What were some of the sounds you noticed? You might be surprised by how many sounds are always around us that we don't usually pay attention to!

Did anyone hear something they don't usually notice?

How did it feel to just listen without talking or doing anything else?

This is mindful listening. It helps us focus and be more present. You can practice mindful listening anywhere, anytime you want to bring your attention to the present moment!"

Mindful Jar Craft Instructions

Teacher: "Now we're going to make our very own Mindful Jars! These jars are a wonderful tool to help us remember how to calm our minds when they feel busy or worried, just like our glittery water example.

Materials Needed:

• Small, clear jar with a lid (one per student)
• Glitter (various colors, fine glitter works best)
• Water (room temperature)
• Optional: Super glue or hot glue (for securing lids)

Instructions:

1. Fill Your Jar with Water: Carefully fill your clear jar almost to the top with water. Leave a little space at the very top.
   
   
   
   
2. Add Glitter! This is the fun part! Choose a few colors of glitter and sprinkle them into your jar. Don't be afraid to add a good amount – the more glitter, the more magical your jar will be! You can also add a tiny drop of dish soap to help the glitter swirl better, but it's not necessary.
   
   
   
   
3. Secure the Lid: Tightly twist the lid onto your jar. If you want your jar to be sealed permanently (so the glitter doesn't spill!), you can ask me or another adult to help you put a little super glue or hot glue around the rim of the lid before you twist it on.
   
   
   
   
4. Shake it Up! Once your lid is secure, give your jar a good shake! Watch all the glitter swirl and dance around. This is like your mind when it's full of thoughts, feelings, and worries.
   
   
   
   
5. Watch it Settle: Now, place your jar down and just watch the glitter. Notice how slowly, little by little, the glitter begins to settle to the bottom. As you watch it settle, imagine your own thoughts and feelings doing the same thing. Your mind can become calm and clear, just like the water in your jar.
   
   
   
   

Teacher Discussion Prompts during the craft:

• "How does the glitter swirling around feel like when your mind is busy?"
• "What happens to the glitter when you stop shaking the jar? How is that like taking a mindful moment?"
• "When might you use your Mindful Jar at home or at school to help you calm down or focus?"

Coping Skills Worksheet: Spot Your Signals & Find Your Anchors

Name: _________________________ Date: _________________________

Part 1: My Stress Signals

Everyone experiences stress, disappointment, and anxiety differently. Being able to recognize your own unique stress signals is the first step to managing them. Think about a time when you felt stressed or overwhelmed.

My Physical Signals:

What does my body do when I'm stressed or anxious? (e.g., headache, tense shoulders, fast heart rate, stomach ache)

My Emotional Signals:

What emotions do I feel when I'm stressed or anxious? (e.g., irritable, sad, overwhelmed, angry, frustrated)

My Behavioral Signals:

What actions do I take (or not take) when I'm stressed or anxious? (e.g., withdraw, procrastinate, snap at others, overeat/undereat)

Part 2: Brainstorming My Anchors

Now that you've identified your signals, let's start thinking about what you can do! Based on our discussion and your own ideas, list some healthy coping skills you already use or would like to try when you notice your stress signals.

Remember, these are just initial ideas. We'll explore more in the activity!

Coping Skills Scenario Cards

Instructions: In your groups, read each scenario. Discuss:

1. What stress signals might the person in the scenario be experiencing?
2. What healthy coping skills could they use to manage their emotions in this situation?

Scenario 1: The Group Project Disaster

Your group has a huge presentation tomorrow, and you just found out two of your group members haven't done their parts. You're feeling overwhelmed and angry because you know you'll have to pick up the slack, and you're worried about your grade. Your heart is racing, and you can feel a tension headache starting.

Scenario 2: The Social Media Showdown

You see a post on social media where a friend has posted something mean about you. You feel your face getting hot, your stomach drops, and you want to respond with an equally angry comment, but you know that might make things worse. You also feel a strong urge to just delete all your social media and avoid everyone.

Scenario 3: Exam Overload

You have three big exams next week, and you feel like there's not enough time to study for all of them. You're constantly thinking about how much you have to do, and you're finding it hard to focus on any one subject. You've been staying up late, and you feel exhausted and irritable.

Scenario 4: A Disappointing Tryout

You tried out for the school play, something you really wanted to be a part of. The cast list was just posted, and your name isn't on it. You feel a huge wave of disappointment and sadness. You want to go home and just hide under your covers.

Scenario 5: Family Conflict

You had a big argument with your parent/guardian this morning before school. You feel misunderstood and frustrated. Throughout the day, you can't stop thinking about it, and you feel a knot in your stomach. You're finding it hard to concentrate in class.