Mindfulness Practice Activity

Overview

In this activity, you'll guide students through a series of mindfulness exercises designed to help them experience the benefits of mindfulness firsthand. The activity is interactive and reflective, encouraging students to become aware of their present moment, manage stress, and share their experiences.

Guidelines

1. Introduction (2 minutes):
   • Briefly explain that the exercise will involve simple mindfulness activities like deep breathing and observing thoughts.
     
     
     
     
2. Deep Breathing Exercise (8 minutes):
   • Ask students to sit comfortably with their eyes closed or at ease.
   • Guide them with these steps:
     • Step 1: Inhale deeply through the nose for a count of 4.
     • Step 2: Hold the breath for a count of 4.
     • Step 3: Exhale slowly through the mouth for a count of 6.
     • Step 4: Pause for a count of 2.
   • Repeat the cycle 3-4 times and remind students to focus solely on their breath.
     
     
     
     
     
     
     
3. Awareness Scan (8 minutes):
   • After the breathing exercise, ask students to close their eyes again and take a moment to slowly observe how their body feels from head to toe.
   • Prompt questions such as:
     • What sensations do you notice in your body?
     • Are there areas of tension that you can let go of?
       
       
       
       
       
       
       
       
       
       
       
       
4. Reflection and Sharing (10 minutes):
   • Invite students to open their eyes and reflect on the exercises.
   • Ask open-ended questions:
     • How did you feel during the exercises?
     • Was it challenging to stay focused?
     • How might these mindfulness techniques help you during stressful times at school?
   • Encourage voluntary sharing to build a supportive learning environment.
     
     
     
     
     
     
     
     
     
     
     
     
     
5. Wrap-Up (2 minutes):
   • Summarize the exercises and emphasize the benefits of practicing mindfulness regularly.
   • Remind students they can use these techniques anytime they need a moment of calm or clarity.

Tips for Teachers

• Maintain a calm and supportive tone during the activities.
• Ensure the environment is quiet and free from distractions.
• Recognize and validate each student's experience, making sure everyone feels safe and included.

Enjoy guiding your students through this calming and reflective mindfulness practice!

Mindfulness Introduction | Staying Present

Mindfulness Matters Script

Introduction & Overview (5 minutes)

"Good morning, everyone! Today, we're going to explore something really cool and useful called mindfulness. Mindfulness is all about paying attention to the present moment and noticing how we feel right now, without worrying about the past or future. By practicing mindfulness, we can learn to reduce stress, feel calmer, and even improve our focus during class.

Let's start by talking about what stress is. Can anyone tell me what they think stress means, or give an example of when they have felt stressed?"

(Pause to listen to a few responses. Validate each answer with a smile and nod.)

"Awesome! Today, we'll learn a few simple techniques that can help us manage that stress and stay present."

Exploring Mindfulness with the Slide-Deck (15 minutes)

"Now, I’m going to show you some slides that explain what mindfulness is all about. Please take a good look at these slides and think about how each idea might help you in your daily life."

Switch to the Staying Present Slide-Deck.

"Here’s our first slide: 'Staying Present.' It welcomes us and tells us that we’re exploring ways to stay connected with what’s happening right now. Now, let’s look at the next slide that asks: 'What is Mindfulness?'

Mindfulness means paying attention to the present moment, noticing where we are and what we’re doing without judging or getting caught up in our thoughts. Can anyone give me an example of a time when they were really focused on something?"

(Encourage a few students to share their examples.)

"Great examples! Moving on, the next slide talks about the benefits of being present. It tells us that mindfulness can reduce stress and anxiety, boost our focus, and help us feel more relaxed and balanced. Think about a time when you really needed to calm down—maybe before a test or after playing hard. How might taking a few deep breaths or simply noticing your surroundings help in those moments?"

(Pause for responses, encouraging everyone to think.)

"Now, let’s see the slide with some everyday mindfulness practices. Do you notice any activities that you already do or might like to try?"

(Allow short discussion.)

"Finally, the last slide summarizes the key takeaways: Mindfulness helps keep you calm, focused, and emotionally balanced. If you ever feel overwhelmed, remember these simple practices can bring you back to the present moment."

Guided Mindfulness Practice (20 minutes)

"Alright, class, now it's time to try out mindfulness for ourselves. We’re going to do an activity called 'Mindfulness Practice.' Please sit comfortably in your chair, and if you feel comfortable, close your eyes. I will lead you through a few exercises step-by-step."

(Pause to ensure everyone is settled.)

"Let’s start with the Deep Breathing Exercise. Follow this with me:

• Inhale slowly and deeply through your nose for a count of 4...2, 3, 4.
• Hold your breath for a count of 4...2, 3, 4.
• Now, exhale slowly through your mouth for a count of 6...2, 3, 4, 5, 6.
• And pause for a count of 2...2, 3.

We will repeat this cycle 3 or 4 times. I’ll count with you. Ready? Let's begin."

(Guide students through the breathing cycles, using a calm and slow tone. After finishing the cycles, continue.)

"Great job, everyone! Now, we'll move on to the Awareness Scan. Please keep your eyes closed and take a moment to notice how your body feels right now. Start from the top of your head and slowly move down to your toes. Notice any sensations, gentle tingles, or maybe even any tight spots. Just observe without trying to change anything.

What do you notice? Are there parts that feel relaxed, or parts that feel a bit tense?"

(Give students time to reflect internally. Then invite them to share if they wish, without pressuring anyone to speak.)

"Thank you for sharing your thoughts. If you feel comfortable sharing, you can tell a neighbor or raise your hand and share with the class. Remember, there is no right or wrong answer."

Wrap-Up & Reflection (10 minutes)

"Now, let’s come back together. I would like to hear from you:

• How did you feel during these exercises?
• Was it easy or challenging to focus on your breathing and senses?
• Can you think of a time at school when using these techniques might help you feel better?

Feel free to raise your hand, or if you prefer, turn to a partner and discuss, then we can share some ideas together."

(Facilitate an open discussion, ensuring every student feels heard, and provide positive reinforcement.)

"Fantastic insights, everyone! To finish up, I just want to remind you that you can always use these mindfulness techniques whenever you feel stressed or upset. Whether you're facing a difficult test or just having a challenging day, remember to take a deep breath, pause, and focus on the present moment."

"Thank you for participating today. I'm so proud of how you all took part and shared your experiences. Mindfulness is a powerful tool, and I hope you’ll keep practicing it. Have a wonderful day!"