Mindful Moment Activity

Objective:

To practice present moment awareness and observe thoughts and feelings without judgment.

Instructions:

1. Find Your Spot: Ask students to find a comfortable position in their chairs. Encourage them to sit upright with their feet flat on the floor, if possible.
2. Gentle Eyes: Invite students to gently close their eyes, or if they prefer, to soften their gaze by looking downwards.
3. Focus on Breath: Guide students to bring their attention to their breath. Ask them to simply notice the sensation of the breath entering and leaving their body. "How does it feel as you breathe in? How does it feel as you breathe out?"
4. Observe Thoughts: Explain that thoughts might come and go, and that's perfectly normal. Encourage students to observe their thoughts as if they are clouds passing by in the sky, without holding onto them or judging them. "If your mind wanders, gently bring it back to your breath."
5. Notice Sounds (Optional): If appropriate, you can briefly invite students to notice any sounds in the room, letting them come and go without getting distracted by them.
6. Return Slowly: After 2-3 minutes, gently guide students back to the room. "When you're ready, slowly open your eyes and bring your awareness back to the classroom."

Discussion Questions:

• What did you notice during this mindful moment?
  
  
  
  
• How did your body feel?
  
  
  
  
• Were there any thoughts or feelings that came up? How did you respond to them?
  
  
  
  
• How might taking a mindful moment like this help you when you are feeling worried or experiencing a change?

My Transition Toolkit Worksheet

Navigating New Beginnings

Life is full of changes, big and small! Sometimes changes can feel exciting, and other times they can feel a little scary or overwhelming. This worksheet will help you build your own Transition Toolkit – a collection of strategies to help you feel calm and strong during new experiences.

Part 1: Reflecting on Transitions

1. Think about a time when you experienced a change or a new beginning (e.g., a new grade, a new teacher, moving to a new house, starting a new activity). What was that like for you?
   
   
   
   
   
   
   

2. What emotions did you feel during that transition?
   
   
   
   
   

3. What helped you, or what do you wish you had to help you through that time?
   
   
   
   
   
   
   

Part 2: Building Your Transition Toolkit

Below are some tools that can help with transitions. Circle the ones you think would be most helpful for you, and add your own ideas!

• Mindfulness/Deep Breathing: Taking a few slow, deep breaths to feel calm.
• Talking to a trusted adult/friend: Sharing your feelings with someone you trust.
• Positive Self-Talk: Telling yourself encouraging things (e.g., "I can do this!").
• Journaling: Writing down your thoughts and feelings.
• Planning/Organizing: Making a list or schedule to prepare for the change.
• Getting enough sleep/eating well: Taking care of your body.
• Doing something you enjoy: Hobbies, playing, listening to music.

My Own Toolkit Idea(s):

Part 3: Setting a Goal for a New Beginning

Think about a new beginning or a change you are currently experiencing, or one that is coming up soon. It could be something big like a new school year, or something smaller like starting a new club or trying a new food!

My New Beginning: ___________________________________________________

What is one small, positive goal you can set for yourself related to this new beginning? (Make it something you can achieve!)

Example: "I will say hello to one new person in my class this week."

My Goal:

Which tools from your Transition Toolkit will help you achieve this goal?

How will you celebrate when you achieve your goal?