Mindfulness Activity Guide for 9th Grade

This activity guide is designed to support our expanded 8-session mindfulness curriculum. It provides step-by-step instructions for each exercise, ensuring that you and your students can fully engage in a variety of mindfulness practices. The activities include guided exercises, interactive pair work, and reflective journaling.

Session 1: Getting Started with Mindfulness

Exercise 1: Present Moment Ice-Breaker

Objective: Begin practicing mindfulness by focusing on the here-and-now.

Instructions:

1. Have students sit comfortably and close their eyes for 1 minute.
2. Ask them to notice five sounds, three sensations, and one thought without judgment.
3. Encourage students to share one observation afterward if they feel comfortable.
   
   
   
   
   
   

Exercise 2: Guided Breathing Exercise

Objective: Introduce deep breathing as a tool for calming the mind.

Instructions:

1. Instruct students to inhale for 4 counts, hold for 4 counts, and exhale for 4 counts for about 3 minutes.
2. Ask them to reflect on how the breathing affects their body and mind.
   
   
   
   
   
   

Follow-Up Discussion:

• How did you feel right before and after the exercise?
  
• Were you surprised by any sensations or thoughts?
  
  
  
  
  
  

Session 2: Exploring the Benefits of Mindfulness

Exercise 1: Mini-Meditation

Objective: Experience a short meditation to understand mindfulness benefits.

Instructions:

1. Guide students through a 5-minute seated meditation focusing on their breath.
2. After the meditation, have them write down one benefit they think mindfulness can offer.
   
   
   
   
   
   

Exercise 2: Group Discussion

Objective: Share personal insights and discuss real-life applications.

Instructions:

1. In small groups, have students share written benefits and personal experiences related to calm or focus.
2. Consolidate ideas on how mindfulness might help in everyday stressful situations.
   
   
   
   
   
   

Session 3: Deepening Awareness with Body Scan

Exercise 1: Guided Body Scan Meditation

Objective: Increase awareness of physical sensations and identify areas of tension.

Instructions:

1. Have students lie down or sit comfortably with eyes closed.
2. Guide them to mentally 'scan' from their toes to the head, observing sensations without judgment for 5-7 minutes.
3. After the exercise, ask students to draw a simple body outline and mark any areas where they noticed tension or relaxation.
   
   
   
   
   
   

Follow-Up Reflection:

• What sensations were most surprising?
• How did focusing on each body part change your state of mind?
  
  
  
  
  
  

Session 4: Practicing Various Mindfulness Techniques

Exercise 1: Mindful Observation

Objective: Cultivate awareness by observing an object closely.

Instructions:

1. Provide students with a simple object (like a leaf or a mug).
2. Ask them to observe it for 3 minutes, noting colors, textures, and details.
3. Have them describe the object in writing or share verbally with a partner.
   
   
   
   
   
   

Exercise 2: Progressive Muscle Relaxation

Objective: Understand the connection between muscle tension and relaxation.

Instructions:

1. Instruct students to tense a muscle group (e.g., fists) for 5 seconds, then release gradually.
2. Move through different muscle groups, comparing sensations of tension versus relaxation.
   
   
   
   
   
   

Follow-Up Discussion:

• Which exercise did you find more effective for releasing tension?
  
  
  
  
  
  

Session 5: Enhancing Communication Through Mindful Listening

Exercise 1: Paired Mindful Listening

Objective: Develop active listening skills and empathetic communication.

Instructions:

1. Pair students up and assign one student as the speaker (talking about a simple topic of choice) and the other as the listener.
2. The speaker talks for 2 minutes while the listener practices active, non-judgmental listening without interrupting.
3. After switching roles, ask both to reflect on how it felt to be both heard and to listen deeply.
   
   
   
   
   
   

Follow-Up Reflection:

• What did you notice about your listening skills during the exercise?
  
  
  
  
  
  

Session 6: Integrating Mindfulness in Daily Life

Exercise 1: Brainstorming Mindful Moments

Objective: Identify everyday situations where mindfulness can be applied.

Instructions:

1. In small groups, brainstorm a list of daily activities where mindfulness might be beneficial (e.g., studying, eating, or commuting).
2. Each group shares one idea with the class and explains how mindfulness could alter the experience.
3. Write down the ideas on a collective chart for future reference.
   
   
   
   
   
   

Exercise 2: Personal Routine Planning

Objective: Develop a personal plan for practicing mindfulness daily.

Instructions:

1. Ask students to list three moments in their day when they can integrate a brief mindfulness practice.
2. Have them craft a mini-plan or schedule to incorporate these mindfulness moments into their routine.
   
   
   
   
   
   

Session 7: Creative Expression Through Mindfulness

Exercise 1: Mindful Drawing or Movement

Objective: Use creative expression to explore inner thoughts and feelings.

Instructions:

1. Provide art materials (paper, crayons, markers) or space for gentle movement.
2. For drawing: ask students to create an image that represents their inner state during a mindful moment.
3. For movement: lead a gentle stretching or yoga routine with mindful focus on each movement.
4. After the activity, allow time for students to share their creations or experiences.
   
   
   
   
   
   

Follow-Up Discussion:

• How did creative expression influence your mindfulness experience?
  
  
  
  
  
  

Session 8: Reflection, Sharing, and Future Planning

Exercise 1: Mindfulness Reflection Journal

Objective: Reflect on the journey and capture insights gained from each session.

Instructions:

1. Ask students to revisit their reflections from previous sessions and write a final journal entry summarizing their experiences.
2. Encourage them to include what worked best, personal changes in stress levels, and new insights about mindfulness overall.
3. Optionally, allow a few students to share their insights aloud with the group.
   
   
   
   
   
   

Exercise 2: Future Mindfulness Strategy

Objective: Develop a personalized strategy for ongoing mindfulness practice.

Instructions:

1. Guide students to create a simple mindfulness plan for themselves, incorporating exercises from the course that resonated most.
2. This plan can be a written set of guidelines or a visual mind map of strategies they can use moving forward.
3. End the session with a group discussion on how they will keep mindfulness alive in their daily routines.
   
   
   
   
   
   

Using This Guide

This expanded guide is designed as a companion to the Mindfulness Matters Lesson Plan and the Mindfulness Matters Slide Deck. Together, these resources offer a comprehensive approach, combining guided practice, creative expression, interactive group work, and personal reflection. Remember, mindfulness is a journey—encourage regular practice and adaptation of these exercises to fit personal needs.