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Mindful Movement

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Michele Bryk [Las Vegas HS]

Tier 1
For Schools

Lesson Plan

Body-Mind Balance

Students will understand the connection between physical activity and mental well-being, identifying how exercise can reduce stress and boost mood.

This lesson empowers students to use physical activity as a tool for managing stress and improving their emotional and psychological health, promoting a holistic approach to wellness.

Audience

7th Grade Class

Time

50 minutes

Approach

Interactive discussion, presentation, and personal reflection.

Materials

Smartboard or Projector, Exercise Your Mood (Slide Deck), Mindful Movement (Worksheet), How Movement Helps (Discussion Guide), and Reflecting on My Energy (Journal)

Prep

Preparation

15 minutes

  • Review all generated materials: Body-Mind Balance (Lesson Plan), Exercise Your Mood (Slide Deck), Mindful Movement (Worksheet), How Movement Helps (Discussion Guide), and Reflecting on My Energy (Journal).
    - Ensure projector/smartboard is set up for the slide deck.
    - Print copies of the Mindful Movement (Worksheet) and Reflecting on My Energy (Journal) for each student.

Step 1

Introduction: The Mood-Boost Mystery (5 minutes)

5 minutes

  • Begin with a quick poll: "How many of you feel a little stressed or tired sometimes? Raise your hand."
    - Ask: "What do you usually do when you feel that way?" (Allow a few student responses).
    - Introduce the lesson: "Today, we're going to uncover a secret weapon that can help reduce stress and boost your mood, and it's something you already have the power to do!"

Step 2

Exploring the Connection (15 minutes)

15 minutes

  • Present the Exercise Your Mood (Slide Deck) to introduce the concepts of physical activity and mental well-being.
    - Use the slides to explain how different types of exercise impact brain chemicals and emotions.
    - Facilitate a brief Q&A after the presentation.

Step 3

Group Discussion: How Movement Helps (10 minutes)

10 minutes

  • Divide students into small groups.
    - Distribute the How Movement Helps (Discussion Guide).
    - Instruct groups to discuss the prompts on the guide, sharing personal experiences or observations about how movement affects their feelings.
    - Bring the class back together for a brief share-out of key insights.

Step 4

Individual Reflection: Mindful Movement (15 minutes)

15 minutes

  • Hand out the Mindful Movement (Worksheet).
    - Explain that this worksheet will help them connect specific movements to their feelings.
    - Guide students through completing the worksheet, encouraging them to think deeply about their own experiences and how they can incorporate mindful movement into their daily lives.

Step 5

Wrap-Up: Reflecting on My Energy (5 minutes)

5 minutes

  • Distribute the Reflecting on My Energy (Journal).
    - Explain that this is an opportunity for personal reflection on what they've learned and how they might apply it.
    - Encourage students to complete the journal entry either in class or as homework.
    - Conclude by reiterating the main takeaway: "Your body and mind are connected, and moving your body is a powerful way to take care of your mind!"
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Slide Deck

Move Your Body, Boost Your Brain!

Have you ever noticed how you feel after running around or playing a game? What about after sitting still for a long time?

Welcome students and introduce the topic of how movement can affect their feelings. Ask an opening question to get them thinking.

Your Brain on Exercise

Physical activity does amazing things for your brain!

  • Endorphins: Nature's pain relievers and mood boosters.
  • Dopamine & Serotonin: Happy chemicals that improve mood and focus.
  • Norepinephrine: Helps manage stress and increases alertness.

Explain that physical activity isn't just about muscles; it's about brain health too. Introduce the idea of 'feel-good chemicals.'

Sweat Away Stress

Stress can make us feel tense, worried, or tired. Exercise helps by:

  • Releasing tension: Physical activity helps release built-up energy.
  • Distraction: Takes your mind off worries.
  • Better Sleep: Helps you sleep deeper, which reduces stress.

Discuss how stress affects the body and mind, and how exercise can act as a natural stress reliever.

Movement for Every Mood

Different movements can help with different feelings:

  • Feeling down? Try something energetic like dancing or a quick run.
  • Feeling anxious? Gentle movements like walking or stretching can calm you.
  • Feeling angry? High-energy activities can help release that feeling safely.

Talk about how different types of movement can help different feelings.

Find Your Flow

It's not about being an athlete! It's about finding movement you enjoy.

  • Walk, bike, dance, play sports.
  • Help with chores.
  • Stretch or do yoga.

Any movement counts!

Encourage students to find what works for them. Emphasize that it doesn't have to be intense exercise.

Your Body & Mind: A Powerful Team

Remember, your body and mind are connected. Regular movement is a powerful tool to:

  • Reduce stress.
  • Boost your mood.
  • Improve focus.
  • Feel good overall!

What kind of movement will you try today?

Summarize the key takeaway and transition to the next activity.

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Worksheet

Mindful Movement: Connecting Body and Mind

Name: _________________________ Date: _________________________

Part 1: How Movement Feels

Think about times you have been physically active. How did your body feel? How did your mind feel? Choose 3 different types of movement and answer the questions below.

Movement 1: (e.g., playing soccer, dancing, walking the dog)

Type of Movement: __________________________________________________


How did your body feel during/after this movement? (e.g., energetic, tired, strong, relaxed)

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





How did your mind/mood feel during/after this movement? (e.g., happy, calm, focused, stressed, annoyed)

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





Movement 2:

Type of Movement: __________________________________________________


How did your body feel during/after this movement?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





How did your mind/mood feel during/after this movement?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





Movement 3:

Type of Movement: __________________________________________________


How did your body feel during/after this movement?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





How did your mind/mood feel during/after this movement?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





Part 2: Your Mindful Movement Plan

Based on what you learned today and your own experiences, how can you use mindful movement to help your mental well-being? Think of at least two specific actions you can take.

  1. When I feel stressed or overwhelmed, I can try to:
    ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





  2. To boost my mood or energy, I can try to:
    ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





  3. One new movement activity I might try is:
    ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________





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Discussion

How Movement Helps: Discussion Guide

Instructions: In your groups, discuss the following questions. Be ready to share some of your thoughts with the class.

Discussion Questions

  1. Think about a time you felt stressed or worried. Did you notice how your body felt during that time? How might moving your body have helped in that situation?





  2. What kinds of physical activities make you feel happy or energized? Why do you think these activities have that effect?





  3. Have you ever noticed a connection between sitting still for a long time (like during a long class or screen time) and how you feel mentally? Describe your experience.





  4. Besides reducing stress or boosting mood, what other positive mental or emotional benefits can you think of that come from being physically active?





  5. What are some simple ways you could add more movement into your daily routine, even when you feel busy or tired?





  6. Share one new idea you learned today about the connection between physical activity and mental well-being. How might this change how you think about exercise?

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Journal

Reflecting on My Energy: Journal Prompt

Name: _________________________ Date: _________________________

Journal Entry: My Body, My Mind, My Movement

Today, we explored the powerful connection between how we move our bodies and how we feel in our minds. Take some time to reflect on what you learned and how it relates to your own life.

Prompt:

Describe in detail how you currently experience the connection between your physical activity and your mental well-being. Think about a specific time when moving your body positively impacted your mood or reduced your stress, or a time when a lack of movement might have affected you negatively. Based on what we discussed and your own experiences, what is one commitment you can make to yourself to incorporate more mindful movement into your life for better emotional and psychological health? Be specific about what you will do and why it's important to you.





































































































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