Stress Check-In

Take a moment to check in with yourself.

1. On a scale of 1-5, how would you rate your stress level right now? (1 = totally relaxed, 5 = super stressed)
   
   
   
   
2. What is one thing that is contributing to your stress today or this week?
   
   
   
   

Mindful Breathing: The Balloon Breath

This activity will help you calm your mind and body by focusing on your breath.

Instructions:

1. Find Your Comfortable Spot: Sit upright in your chair, or stand if you prefer. Allow your shoulders to relax down and away from your ears.
2. Hand on Belly: Gently place one hand on your stomach, just below your ribs. You can close your eyes if you feel comfortable, or simply soften your gaze downwards.
3. Imagine a Balloon: Imagine there's a small balloon inside your belly.
4. Inhale - Inflate the Balloon: Take a slow, deep breath in through your nose. Feel your stomach gently rise and expand, as if you're inflating the balloon in your belly. Your chest should remain relatively still.
5. Exhale - Deflate the Balloon: Slowly release your breath out through your mouth, as if you're letting the air out of the balloon. Feel your stomach gently fall inward.
6. Focus on the Sensations: Continue to breathe this way for a few minutes, focusing all your attention on the feeling of your hand rising and falling with your breath. If your mind wanders, that's okay! Gently bring your focus back to your breathing and the balloon in your belly.

My Sleep & Stress Reflection

Take a few moments to reflect on today's activity and your personal experiences with stress and sleep.

1. How did the "Balloon Breath" activity make you feel? Did you notice any changes in your body or mind?
   
   
   
   
   
   
   
2. What is your biggest challenge when it comes to getting enough restful sleep? Why do you think this is a challenge for you?
   
   
   
   
   
   
   
   
   
   
   
   
3. If you currently use sleeping aids (like melatonin or other supplements/medications/substances), what are some non-medication strategies you could try to improve your sleep? (Refer to the slides for ideas!)
   
   
   
   
   
   
   
   
   
   
   
   
4. What's one small change you can make this week to either reduce your stress or improve your sleep quality? Be specific!
   
   
   
   
   
   
   

Your Path to Peaceful Nights

Take a moment to think about what we discussed today.

What is one new strategy or idea you learned today for stress reduction or better sleep that you plan to try this week?

Mindful Mornings: Teacher Script

Warm-Up: Stress Check-In (5 minutes)

Teacher: "Good morning, everyone. Let's start our day by taking a quick 'stress check-in.' On your Stress Check-In Warm-Up sheet, or just by thinking to yourselves, I want you to rate your current stress level on a scale of 1 to 5. One being totally relaxed, five being super stressed. Then, think about one thing that is contributing to that stress today or this week.


Take about a minute to jot that down or just reflect. No need to share if you don't want to, but if anyone feels comfortable, I invite you to share a number or a general type of stressor you're experiencing. This is a judgment-free zone."


(Allow for a few voluntary shares, thank students for their honesty and vulnerability.)

Teacher: "Thank you for sharing. It's clear that stress is a real part of our lives, especially as high school students balancing academics, social lives, and future plans."

Introduction: Stress, Sleep, & Mindfulness (5 minutes)

(Display Mindful Mornings Slides - Slide 2: "What's on Your Mind?")

Teacher: "As we just saw, stress is something we all deal with. It can affect how we feel, how we focus, and even how we sleep. And speaking of sleep..."

(Display Mindful Mornings Slides - Slide 3: "The Sleep Struggle")

Teacher: "Why do you think sleep is so important, especially for teenagers? What happens when you don't get enough sleep?"


(Allow students to share responses like: difficulty concentrating, bad mood, lower grades, sickness, etc.)

Teacher: "Exactly. Sleep is crucial for our brains to recharge, for our bodies to repair, and for our emotions to regulate. But let's be honest, getting enough quality sleep can be a real struggle. What are some things that make it hard for you to get good sleep?"


(Students might mention screen time, homework, social media, stress/anxiety, caffeine, or even using aids like melatonin, sleeping pills, or other substances to cope with stress or sleep.)

Teacher: "Many of you hit on key points – screen time, stress, busy schedules. Some of you might even use things like melatonin, sleeping pills, or other substances to help cope with stress or sleep. It's important to remember that if you're regularly relying on any medication or substance to manage stress or sleep, it's always best to talk to a trusted adult or a healthcare professional about healthier, long-term strategies. Today, we're going to explore a natural way to help calm our minds and prepare our bodies for better rest: mindfulness."

(Display Mindful Mornings Slides - Slide 4: "Mindfulness: Your Secret Weapon")

Teacher: "So, what exactly is mindfulness? It's simply about paying attention to the present moment, on purpose, and without judgment. It's noticing your thoughts, your feelings, your body sensations, and your surroundings, right here, right now. And when we practice it, it can be a powerful tool to reduce stress, improve focus, and even help us get better sleep."

Mindfulness Activity: Balloon Breath (10 minutes)

(Display Mindful Mornings Slides - Slide 5: "Balloon Breath Activity")

Teacher: "Today, we're going to try a simple but fun mindfulness exercise called the 'Balloon Breath.' I've provided the full instructions on the Mindful Breathing Balloon Activity handout. This is a great tool you can use anytime you feel stressed or need to wind down before bed. I'll guide you through it."

"First, find a comfortable position. You can sit tall in your chair, with your feet flat on the floor, or stand if you prefer. Let your shoulders relax away from your ears.


Now, gently place one hand on your stomach, just below your ribs. If you feel comfortable, you can gently close your eyes, or just soften your gaze downwards. Take a moment to settle in.


Now, I want you to imagine there's a small balloon inside your belly. As you slowly inhale through your nose, imagine you're inflating that balloon. Feel your stomach gently rise and expand, pushing your hand outwards. Your chest should remain relatively still.


Then, as you slowly exhale through your mouth, imagine you're gently letting the air out of that balloon. Feel your stomach gently fall back inwards. Continue this for a few minutes, focusing all your attention on the feeling of your hand rising and falling with your breath, and the idea of that balloon inflating and deflating.


(Pause for 5-7 minutes, providing gentle reminders to refocus if minds wander. Play soft, calming background music if appropriate.)


"Okay, slowly bring your awareness back to the room. If your eyes were closed, you can gently open them."

Reflection & Sleep Strategies (7 minutes)

(Display Mindful Mornings Slides - Slide 6: "Reflect & Recharge")

Teacher: "How did that feel for you? What did you notice during the 'Balloon Breath' activity? We have a My Sleep & Stress Reflection Journal for you to complete. Take a few minutes to write down your thoughts on how the activity made you feel and your biggest challenge when it comes to sleep."

(Give students 3-4 minutes to write in their journals.)

Teacher: "Great. Now, let's talk about some practical strategies for improving sleep quality, especially if you're someone who feels like you need external help to get rest."

(Display Mindful Mornings Slides - Slide 7: "Sleep Strategies Beyond Pills")

Teacher: "We're not just talking about getting 'more' sleep, but 'better' sleep. Here are some strategies that can make a huge difference:

• Consistent Routine: Try to go to bed and wake up around the same time every day, even on weekends. This helps regulate your body's natural sleep-wake cycle.
• Optimize Your Space: Make your bedroom a 'sleep sanctuary.' Keep it dark, quiet, and cool. Avoid doing homework or eating meals in bed if possible.
• Mind Your Diet: Be mindful of what you eat and drink, especially before bed. Heavy meals, caffeine (sodas, coffee, energy drinks), and sugary snacks can disrupt sleep. Try to avoid them a few hours before bedtime.
• Move Your Body: Regular physical activity can greatly improve sleep quality. Just try to avoid intense workouts too close to bedtime, as that can rev you up instead of winding you down.
• Digital Detox: This is a big one for many of us. The blue light from phones, tablets, and computers can interfere with melatonin production, the hormone that tells your body it's time to sleep. Try to put screens away at least an hour before bed.
• Wind-Down Ritual: Create a calming routine before bed. This could be reading a physical book, listening to soft music, taking a warm bath, gentle stretching, or even doing your Mindful Breathing Balloon Activity again!"

Teacher: "It's really important to remember: If you are currently relying on sleeping pills, or any other substances to manage stress or sleep, always consult a healthcare professional before making any changes to your routine or trying to stop using them. These strategies are about building healthy habits to support your body's natural sleep processes."

Cool-Down: Peaceful Nights Pledge (3 minutes)

(Display Mindful Mornings Slides - Slide 8: "Your Path to Peaceful Nights")

Teacher: "To wrap things up today, on your Sleep Better Strategies Cool-Down sheet, or simply by thinking to yourself, consider this: What is one small, realistic change you can make this week to either reduce your stress or improve your sleep quality? It could be trying the Balloon Breath for 5 minutes before bed, putting your phone away 30 minutes earlier, or going to bed at the same time a few nights in a row.


(Allow students 1-2 minutes to write their response.)


"I encourage all of you to try out the 'Balloon Breath' activity and experiment with these sleep strategies. Taking care of your mental and physical well-being is one of the most important things you can do for yourselves. Finally, please take a moment to complete this brief Mindful Mornings Exit Survey to give me your feedback on today's lesson. Your honest thoughts are very helpful! Thank you, class."