Guided Breath Script

This script is written word-for-word for the teacher to lead a 5-round mindful breathing exercise. Speak slowly and calmly. After each line, pause for the counts indicated.

“Alright, friends, let’s settle into our seats. Make sure your feet are flat on the floor and your hands rest gently in your lap. If you feel comfortable, softly close your eyes or let your gaze rest on a spot in front of you.”

“Take a moment to notice how you’re sitting. Feel the weight of your body pressing down. Notice any tension in your shoulders. We’re going to use our breath to help us feel calm and focused.”

“We’ll practice five rounds together. I’ll count each inhale, hold, and exhale. Follow my lead, and if you need a little extra time, that’s okay—just keep your breathing smooth.”

Round 1
“Inhale quietly for four … one … two … three … four.
Hold for two … one … two.
Exhale slowly for six … one … two … three … four … five … six.”

Round 2
“Inhale for four … one … two … three … four.
Hold for two … one … two.
Exhale for six … one … two … three … four … five … six.”

Round 3
“Inhale for four … one … two … three … four.
Hold for two … one … two.
Exhale for six … one … two … three … four … five … six.”

Round 4
“Inhale for four … one … two … three … four.
Hold for two … one … two.
Exhale for six … one … two … three … four … five … six.”

Round 5
“Inhale for four … one … two … three … four.
Hold for two … one … two.
Exhale for six … one … two … three … four … five … six.”

“Now, let your breathing return to its natural rhythm. Keep your eyes closed or your gaze soft for just a moment longer. Notice how your chest rises and falls without counting.”

“Gently wiggle your fingers and toes. When you’re ready, open your eyes and bring your attention back to our space.”

“Take a deep inhale together … and exhale. Great job! How do you feel right now? You might notice you feel a little calmer or more grounded.”

Possible follow-up prompts:

• “What sensations did you notice in your body?”
• “Did any thoughts or feelings come up during the exercise?”
• “Where might you use this breathing technique during your day?”

Feel free to invite a few students to share briefly or hold space for them to jot down a quick note in their journal.”

5-4-3-2-1 Grounding Activity

Time: 5 minutes

Objective: Bring awareness to the present moment by engaging each of the five senses.

Materials Needed

• None (students use immediate surroundings)

Steps & Timing

1. Settle & Explain (30 sec)
   • Have students sit comfortably with feet flat and hands in lap.
   • Explain: “We’ll ground ourselves by noticing things we can see, feel, hear, smell, and taste.”
2. See – 5 Things (45 sec)
   • Prompt: “Name five things you can see right now. You might look at colors, shapes, or objects in the room.”
3. Feel – 4 Things (45 sec)
   • Prompt: “Notice four things you can feel—maybe the texture of your clothing, the chair under you, or the floor beneath your feet.”
4. Hear – 3 Things (45 sec)
   • Prompt: “Listen for three sounds around you—this could be your breathing, distant traffic, or a clock ticking.”
5. Smell – 2 Things (45 sec)
   • Prompt: “Identify two scents. If there’s no obvious scent, recall a mild scent near you or imagine one, like clean laundry.”
6. Taste – 1 Thing (30 sec)
   • Prompt: “Focus on one taste. Notice any lingering flavor in your mouth or imagine a taste (e.g., mint, fruit).”
7. Partner Share (1 min)
   • Ask students to turn to a neighbor.
   • Share one item from their lists (e.g., “I noticed the blue poster” or “I felt the collar of my shirt”).
   • Encourage each student to speak for 15–20 sec.

Prompts & Questions

• Which sense was easiest or hardest to notice?
  - How did focusing on your senses change how you feel right now?
  - Where might this grounding practice help you during your day?

Teacher Tips & Differentiation

• Use a visible timer or gentle chime to signal transitions.
  - Model one item for each sense before students begin.
  - For ELLs or students needing extra support, provide sentence starters:
  • “I see …” “I feel …” “I hear …” “I smell …” “I taste …”
• Allow drawing or typing responses for students who prefer visual expression.

Mindful Moments Reflection Journal

Take a few quiet moments to answer the questions below. Use the space provided to write in complete sentences. Feel free to use the optional sentence starters if you need a boost.

1. How did you feel before we practiced the mindfulness exercises?

(Optional starter: “Before the exercises, I felt…”)

1. How do you feel now, after the breathing and grounding activities?

(Optional starter: “After the exercises, I feel…”)

1. Which technique (breathing or grounding) resonated with you the most and why?

(Optional starter: “I preferred the… because…”)

1. When and where might you use these mindfulness tools in your everyday life?

(Optional starter: “I plan to use this technique when…”)

1. What is one benefit you noticed from practicing mindfulness today?

(Optional starter: “One benefit I noticed was…”)
 
 
Feel free to draw, doodle, or add notes in the margins if that helps you reflect!