Mindful Reflection Journal

This journal is your personal space to practice mindfulness and reflect on your thoughts and feelings. There are no right or wrong answers. Just be honest and curious about what you notice within yourself.

Journal Prompt 1: The Breathing Break

Think about our mindful breathing activity today. What did you notice? How did your body feel? What thoughts came into your mind, and how did you handle them?

Journal Prompt 2: Noticing Your Senses

Take a few minutes to silently notice the world around you using your five senses. What do you see? What do you hear? What do you smell? What do you feel (textures, temperature)? Is there anything you can taste? Describe your observations.

Journal Prompt 3: The Emotion Detective

Think about a moment today when you felt a strong emotion (happy, sad, frustrated, excited, calm, etc.). Describe what happened. Where did you feel this emotion in your body? What thoughts were you having? How did you respond?

Journal Prompt 4: Gratitude in the Everyday

Take a moment to think about three things you are grateful for today, big or small. Why are you grateful for these things? How do they make you feel?

Journal Prompt 5: A Mindful Challenge

Choose one everyday activity (like eating a snack, walking, or doing homework) and try to do it mindfully for a few minutes. Pay full attention to what you are doing. What did you notice that you usually miss? How did it feel different?

Mindful Breathing Activity: Anchor to Calm

This activity guides students through a simple breathing exercise to introduce the core concept of mindfulness and self-regulation. It can be done seated or lying down.

Instructions for the Teacher:

1. Set the Stage (1 minute): Begin by inviting students to find a comfortable position. They can sit upright in their chairs with their feet flat on the floor, or if space allows, lie down. Encourage them to place their hands gently on their laps or by their sides.

   • Teacher Script Idea: "Let's take a moment to get comfortable. You can sit with your feet flat on the floor, or if you prefer, you can gently close your eyes or look down at the floor. Find a position that feels stable and relaxed."

2. Gentle Transition (1 minute): Ask students to gently close their eyes if they feel comfortable, or to simply soften their gaze by looking at a spot on the floor without focusing. Remind them that this is a safe space to just notice.

   • Teacher Script Idea: "If you feel comfortable, you can gently close your eyes, or just let your gaze soften towards the floor. There's nothing you need to do perfectly, just relax."

3. Focus on Breath (3-5 minutes): Guide students to bring their attention to their breath. Instruct them to notice the natural rhythm of their breathing without trying to change it. Encourage them to feel the air entering and leaving their body, perhaps focusing on the sensation in their nostrils, chest, or belly.

   • Teacher Script Idea: "Now, bring your attention to your breath. Don't try to change it, just notice it. Feel the air as it comes in through your nose... and out through your mouth. Notice how your belly gently rises with each inhale, and falls with each exhale. Your breath is like an anchor, helping you stay in the present moment."

4. Noticing Thoughts and Feelings (2 minutes): Explain that their minds might wander, and that's perfectly normal. Encourage them to gently acknowledge any thoughts or feelings that arise, and then bring their attention back to their breath without judgment.

   • Teacher Script Idea: "It's natural for your mind to wander, or for thoughts to pop up. When that happens, just gently notice those thoughts, like clouds passing in the sky, and then bring your attention back to the feeling of your breath. No need to judge your thoughts, just observe them."

5. Gradual Return (1 minute): Slowly guide students back to the room. Ask them to notice their bodies in their seats, hear sounds around them, and when they are ready, to gently open their eyes.

   • Teacher Script Idea: "Now, slowly start to notice the sounds around you... feel your body in your chair... and when you're ready, you can gently open your eyes. Take a moment to just be here, right now."

Discussion Prompts (Optional - 5 minutes):

• What did you notice during this activity?
• Was it easy or difficult to focus on your breath? Why?
• What feelings or sensations did you experience?
• How might this practice be helpful in your daily life?