Guided Meditation Script for 7th Grade

Hello everyone. Today, we're going to try a calming mindfulness meditation that will help us become more aware of our thoughts and feelings. I’ll guide you step-by-step, so just listen and follow along.

Step 1: Getting Comfortable

"Alright everyone, please find a comfortable seat. Sit up straight, but relax your shoulders. If you feel comfortable, gently close your eyes. If not, simply lower your gaze."

Step 2: Focus on Your Breath

"Now, take a deep breath in through your nose... and slowly breathe out through your mouth. As you breathe in, feel your lungs fill with air, and as you exhale, imagine any stress leaving your body. Let’s do this three times together. Inhale deeply... and exhale slowly. Once again, inhale… and exhale. One more time, inhale deeply... and exhale completely."

Step 3: Body Awareness

"Now, bring your attention to your body. Start with the top of your head, and slowly move down. Notice any sensations or feelings in your head, your shoulders, and your legs. If you notice any tension, imagine it melting away with your breath."

Step 4: Observing Thoughts

"While you continue to breathe slowly, thoughts may pop into your mind. Don’t worry about them—acknowledge them, and let them pass like clouds in the sky. Remember, there's no need to judge yourself for having thoughts. Just let them drift away as you refocus on your breath."

Step 5: Embracing Calm

"Now, let’s focus again on the cool, calm sensation of your breath. Feel how it connects you to the present moment. Imagine that every exhale is carrying away any stress or worry. Let your mind feel light and peaceful."

Step 6: Gradual Return

"As we near the end of our meditation, begin to bring your awareness back to the room. Wiggle your fingers and toes gently. When you're ready, slowly open your eyes. Take a moment to notice how you feel."

Closing

"Great job, everyone. How did that feel? Remember, you can use this breathing technique whenever you need a calm moment. Thank you for joining me in this mindfulness practice."

Emotional Regulation Activity Sheet

This activity sheet is designed to help you identify your emotions, understand how they affect your behavior, and explore strategies to cope with different feelings. Work individually or in small groups to complete the activities below.

Part 1: Identifying Your Emotions

1. List three emotions you have felt recently (e.g., happy, sad, frustrated):
   
   
   
   
   
   
2. For each emotion, write a brief description of what you think might have caused it:
   
   
   
   
   
   
   • Emotion 1: __________
     • Cause: __________
       
       
       
   • Emotion 2: __________
     • Cause: __________
       
       
       
   • Emotion 3: __________
     • Cause: __________
       
       
       

Part 2: Recognizing Physical Reactions

Sometimes, our bodies tell us what we’re feeling. Think about a time when you experienced one of these emotions. Answer the questions below:

• What physical sensations did you notice? (For example: heart rate, muscle tension, butterflies in your stomach)
  
  
  
  
  
  
• How did noticing these sensations help you understand your emotion better?
  
  
  
  
  
  

Part 3: Exploring Coping Strategies

Now, consider how you might manage these emotions if they become overwhelming. Answer the prompts below:

1. List two coping strategies that you have used or could try when feeling one of these emotions (e.g., deep breathing, talking to someone, taking a walk):
   
   
   
   
   
   

2. For each strategy, describe why you think it might help you:
   
   
   
   
   
   

   • Strategy 1: __________
     • Why it might help: __________
       
       
       
   • Strategy 2: __________
     • Why it might help: __________
       
       
       

Part 4: Applying Mindfulness

Reflect on how mindfulness can be incorporated into your coping strategies:

• Describe one way you can use mindfulness (like the guided meditation) to help manage your emotions:
  
  
  
  
  
  

• Share one situation where you think practicing mindfulness could change your reaction to stress or strong emotions:
  
  
  
  
  
  

Group Discussion (Optional)

If you're working in a group, share your responses with each other. Discuss these questions:

• Did you notice any common emotions or triggers?
• Which coping strategies seemed most effective? Why?
• How can mindfulness support you during emotionally challenging moments?