Mindful Check-in: How Are You Showing Up Today?

Instructions: Take a moment to notice how you are feeling right now—physically, mentally, and emotionally. There's no right or wrong answer, just observe.

1. Physical Sensation Check:

On a scale of 1-5, how relaxed or tense does your body feel?

• 1 = Very Tense
• 3 = Neutral
• 5 = Very Relaxed
  
  
  
  

2. Mental Focus Check:

How focused or distracted does your mind feel right now?

• 1 = Very Distracted
• 3 = Neutral
• 5 = Very Focused
  
  
  
  

3. Emotional Weather Report:

If your current emotion was a type of weather, what would it be? (e.g., sunny, cloudy, stormy, breezy, calm)

4. One Word Impression:

What is one word to describe your overall state right now?

Share: Be ready to share one of your responses with a partner or the class.

Guided Breathing: Your Inner Anchor

Objective: To practice using the breath as an anchor to the present moment, helping to calm the mind and body.

Instructions for Teacher: Read the following script slowly and clearly, pausing between each instruction to allow students to follow along. Encourage students to close their eyes if they feel comfortable, or to simply lower their gaze.

Teacher Script:

"Welcome. Let's take a few moments to connect with our breath and find a sense of calm. Find a comfortable position in your chair, with your feet flat on the floor if possible, and your hands resting gently in your lap or on your desk. You can choose to gently close your eyes, or simply soften your gaze downwards.

Take a slow, deep breath in through your nose, feeling your belly and chest gently expand... and then slowly exhale through your mouth, letting go of any tension.

(Pause for 5 seconds)

Now, let your breathing return to its natural rhythm. You don't need to change anything about your breath; just notice it.

Bring your attention to the sensation of your breath. Perhaps you notice the air entering your nostrils, or the gentle rise and fall of your abdomen, or the feeling of air leaving your mouth.

(Pause for 10 seconds)

As you continue to breathe, simply observe each inhale and each exhale. Like waves in the ocean, your breath comes in, and your breath goes out.

(Pause for 15 seconds)

It's natural for your mind to wander, to think about things that happened earlier today, or things you need to do later. When you notice your mind has wandered, that's perfectly okay. Gently, and without judgment, guide your attention back to the sensation of your breath.

(Pause for 15 seconds)

Let's take three more mindful breaths together. With each inhale, notice the coolness of the air. With each exhale, feel your body relax a little more.

(Pause for 20 seconds, taking slow, deep breaths)

And now, when you're ready, slowly open your eyes or lift your gaze, and gently bring your awareness back to the room. Take a moment to notice how you feel right now."

Reflection Question for Students (Optional - for class discussion):
What did you notice during this breathing exercise? Was it easy or challenging to focus on your breath? What sensations did you observe?

Sensory Awareness: Tuning In to the Present

Objective: To practice mindful observation by focusing intently on one or more of the five senses.

Instructions for Teacher: Read the following script slowly and clearly. You may choose to have students focus on a specific object (e.g., a raisin, a stone, a piece of fruit) or simply their immediate environment (e.g., a sound in the room, a texture of their clothing).

Teacher Script:

"Now, let's explore how our senses can help us connect with the present moment. We're going to choose one sense to focus on deeply for the next few minutes. You might pick something you can see, hear, or feel in your immediate surroundings. If you have a small object, you can choose to focus on that.

Take a comfortable seat, and once again, if you feel comfortable, you can gently close your eyes, or simply let your gaze soften.

Focusing on Sight (if eyes are open, or mental imagery if closed):

If you're looking at an object or a point in the room, notice its colors, shapes, lines, and textures. Look at it as if you're seeing it for the very first time. What details emerge that you hadn't noticed before?

(Pause for 1 minute)

Focusing on Sound:

Now, shift your attention to sounds. What sounds can you hear, both near and far? Try not to label them as good or bad, pleasant or unpleasant, just notice them as they arise and fade away. Listen to the symphony of sounds around you.

(Pause for 1 minute)

Focusing on Touch/Feeling:

Bring your awareness to the sense of touch. What do you feel? Perhaps the texture of your clothes against your skin, the contact of your feet on the floor, or your hands resting on your desk. Notice any sensations in your body – warmth, coolness, pressure, lightness. Just observe without trying to change anything.

(Pause for 1 minute)

Bringing it all together:

Take one more deep breath, noticing any sense that is most prominent for you right now.

(Pause for 15 seconds)

When you're ready, slowly open your eyes or lift your gaze. Take a moment to notice how you feel after this sensory exploration."

Transition to Journaling:
"Now, you'll have an opportunity to reflect on this experience in your Mindful Moments Journal."

Mindful Moments Journal: Cultivating Calm Within

Instructions: Use this journal to reflect on your experiences with mindfulness. There are no right or wrong answers, only your observations and insights. Be honest and curious.

Journal Entry 1: Sensory Awareness Reflection

Think back to our sensory awareness activity. Which sense did you focus on the most, or which one stood out to you? What specific details did you notice that you might usually overlook?

How did paying close attention to your senses impact your experience of the present moment? Did it feel different from your usual way of perceiving things?

Journal Entry 2: Breathing as an Anchor

During the guided breathing exercise, what did you notice about your breath? Did you find it easy or challenging to keep your attention on your inhale and exhale? What happened when your mind wandered?

How might focusing on your breath be a helpful tool for you in moments of stress or distraction?

Journal Entry 3: Mindful Moments in Daily Life

Think about your typical day. Where could you intentionally add a "mindful moment"? This could be a few seconds of mindful eating, mindful walking, or simply pausing to notice your surroundings before an activity. Describe one specific mindful moment you could try to incorporate today or tomorrow.

What benefits do you anticipate from practicing mindfulness in this way?

Journal Entry 4: My Mindfulness Journey

As you continue to explore mindfulness, what questions do you have? What challenges do you anticipate, and what aspects are you most curious about? Write down any thoughts or feelings about continuing your mindful journey.

Mindful Cool-Down: One Last Moment

Instructions: Take a moment to reflect on today's lesson. This cool-down helps you consolidate your learning.

1. One New Idea:

What is one new idea or concept about mindfulness that you learned today?

2. One Feeling:

Describe one feeling or sensation you experienced during a mindfulness practice today (e.g., during guided breathing or sensory awareness).

3. One Way to Practice:

What is one small way you could try to incorporate mindfulness into your day tomorrow?

4. Self-Rating:

On a scale of 1-5, how confident do you feel that you can use a mindfulness technique to help yourself feel calmer?

• 1 = Not at all confident
• 3 = Somewhat confident
• 5 = Very confident