Teacher Script: Mindfulness: Superpower Within

Warm Up: Mindful Moment (5 minutes)

"Good morning, everyone! Today, we're going to embark on an exciting journey to discover a 'superpower' that each of you already possesses. Before we dive in, let's take a quick moment to settle our minds."

"I invite you to find a comfortable position in your chair. You can rest your hands in your lap or on your desk. If you feel comfortable, you can gently close your eyes, or simply look down at your desk. Let's take three slow, deep breaths together. Inhale through your nose, feeling your belly rise... and exhale slowly through your mouth, letting all the air out. Let's do that two more times. Inhale... exhale... one last time, inhale... and exhale."

"As you open your eyes, just notice how you feel right now. Did that brief pause change anything for you? You don't have to share yet, just observe."

Introduction to Mindfulness (10 minutes)

"(Refer to Mindfulness Slide Deck Slide 3) So, what is this superpower I'm talking about? It's called mindfulness."

"Mindfulness is all about paying attention on purpose to the present moment, without judgment. Think of it like this: our brains are often like busy highways, with thoughts rushing in every direction – what happened yesterday, what's for lunch, what homework we have. Mindfulness is like pulling over to the side of the road for a moment, and just noticing everything around you, right now."

"(Refer to Mindfulness Slide Deck Slide 4) Why is this important? Because being mindful can help you in so many ways! It can help you feel more calm when things are stressful, improve your focus in class, help you understand your emotions better, and even make you feel happier overall."

"(Refer to Mindfulness Slide Deck Slide 5) To get a clearer picture, let's watch a short video that explains mindfulness. It's a great way to see it in action!"

(Play video: "What is Mindfulness?")

Guided Practice: Mindful Breathing & Body Scan (15 minutes)

"(Refer to Mindfulness Slide Deck Slide 6) Now that we know what it is, let's practice! We're going to try something called 'Balloon Breathing.' Place one hand on your belly. As you inhale slowly through your nose, feel your belly rise like a balloon filling with air. Then, as you exhale slowly through your mouth, feel your belly gently fall. Let's do this five times, really focusing on the sensation of your breath and the movement of your hand."

"(Refer to Mindfulness Slide Deck Slide 7) Next, we'll do a quick 'Body Scan.' Again, if you're comfortable, gently close your eyes, or just look down. We're going to quietly notice different parts of our body, one by one. Start by noticing your toes. Do you feel anything? Wiggle them slightly if you like. Now, move your attention up to your feet, then your ankles, your calves, your knees, your thighs. Notice your hips, your belly, your chest. How do your arms and hands feel? Finally, bring your awareness to your neck, your face, and the top of your head. Just observe, without trying to change anything you feel. It's okay if your mind wanders; just gently bring it back to the part of your body we're focusing on."

"(Refer to Mindfulness Slide Deck Slide 8) Let's take a moment to reflect. What did you notice during the breathing or body scan? Was it easy or challenging to stay focused? Remember, there's no right or wrong way to feel, and it's perfectly normal for your mind to wander. The practice is gently bringing it back."

Self-Calming Techniques & Discussion (15 minutes)

"(Refer to Mindfulness Slide Deck Slide 9) Mindfulness isn't just about breathing. There are many other ways to activate your inner superpower and calm yourself. We're going to explore a few more strategies."

"First, there's Grounding. This is a great technique when you feel overwhelmed. It involves using your five senses to connect with the present moment. You can try noticing 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste."

"Another technique is Progressive Muscle Relaxation. This is where you tense up different muscle groups in your body, hold for a few seconds, and then completely relax them. It helps you notice the difference between tension and relaxation."

"And finally, Sensory Focus. This is simply choosing one of your senses and focusing intensely on it. Maybe it's the feeling of your clothes on your skin, the sound of the air conditioner, or the sight of a specific color in the room."

"I've provided a Mindfulness Reading with more details on these techniques. Take a few minutes to read through it now."

(Distribute Mindfulness Reading and allow 5 minutes for students to read.)

"(Refer to Mindfulness Slide Deck Slide 10) Now, let's have a Mindfulness Discussion Prompts. Think about times you might feel stressed about a test, nervous before speaking in front of the class, frustrated with a friend, or too excited to sleep. Turn to a partner or a small group and discuss: How could these different mindfulness and self-calming techniques help you in those specific moments?"

(Allow 5-7 minutes for discussion, circulate and facilitate as needed.)

"(Refer to Mindfulness Slide Deck Slide 11) Excellent discussions! Now, to help you remember these tools, you're going to start building your personal mindfulness toolkit. I'm handing out a Mindfulness Worksheet. Please complete the first section, where you'll list some of these techniques."

(Distribute Mindfulness Worksheet and allow 3-5 minutes for students to complete the first section.)

Activity: Mindful Movement or Sensory Exploration (10 minutes)

"(Refer to Mindfulness Slide Deck Slide 12) For our next activity, you'll have a choice. You can either engage in some Mindful Movement, which will involve gentle stretches or a very slow, quiet walk around the classroom if space allows. Or, you can choose Sensory Exploration, where you'll mindfully observe a calming object. If I have them available, these might be glitter jars or stress balls, but you can also choose to focus on an object at your desk. The key is to focus on how it feels, looks, or sounds, really engaging your senses. Let's try to do this as quietly and mindfully as possible."

(Lead Mindful Movement Activity or distribute sensory objects and guide students in sensory exploration. Ensure quiet and focused participation.)

Wrap-Up & Application (5 minutes)

"(Refer to Mindfulness Slide Deck Slide 13) Amazing work today, everyone! You've learned about your inner superpower: mindfulness. You've also explored several self-calming techniques that you can use anytime, anywhere. Remember, mindfulness is about present moment awareness, and self-calming techniques are tools to help you find peace."

"To finish our Mindfulness Worksheet, please write down one specific self-calming technique that you are going to try this week. It could be mindful breathing, grounding, or something else that resonated with you."

(Allow 1-2 minutes for students to complete the worksheet.)

"(Refer to Mindfulness Slide Deck Slide 14) Let's end our session with one last mindful breath together, just like we started. Take a moment to notice how you feel right now. Thank you for exploring your inner superpower today. I encourage you to keep practicing these skills!"

Mindfulness Warm Up: Your Inner Weather Report

Instructions: Find a comfortable position. You can close your eyes if you feel comfortable, or simply look down at your desk. Take three slow, deep breaths. Focus only on the sensation of the air entering and leaving your body.

After your breaths, without judgment, consider your inner 'weather report'.

• Are you feeling sunny and bright?
  
  
  
• Cloudy or a bit foggy?
  
  
  
• Stormy with lots of thoughts?
  
  
  
• Calm and clear?
  
  
  

Just notice. There's no right or wrong 'weather'.

Mindfulness Reading: Your Calming Toolkit

Mindfulness is like a special tool that helps us pay attention to the now. It's about noticing what's happening around you and inside you—your thoughts, your feelings, and what your body is experiencing—without judging it. It helps you take a pause, breathe, and think clearly.

But what happens when you feel stressed, angry, or super excited? That's when your self-calming toolkit comes in handy! These are special tricks you can use to help yourself feel more peaceful and in control.

Tools for Your Calming Toolkit

Here are some amazing ways you can calm yourself down:

1. Mindful Breathing

This is one of the most powerful tools! When you breathe mindfully, you focus all your attention on your breath. You can try:

• Belly Breathing: Place one hand on your belly. As you breathe in, feel your belly rise like a balloon. As you breathe out, feel it gently fall. Do this a few times, noticing the rhythm.
• Counting Breaths: Breathe in for 4 counts, hold for 2 counts, and breathe out for 6 counts. Focus on the numbers.

2. The 5-4-3-2-1 Grounding Technique

This is fantastic when you feel overwhelmed or your mind is racing. It helps bring you back to the present moment by using your five senses:

• 5 things you can SEE: Look around and name five things you can see.
• 4 things you can TOUCH: Notice four things you can feel. It could be your clothes, your chair, or the texture of your desk.
• 3 things you can HEAR: Listen closely and identify three sounds.
• 2 things you can SMELL: Take a gentle sniff and name two things you can smell (even if it's just the air).
• 1 thing you can TASTE: Notice one thing you can taste in your mouth, or the taste of the air.

3. Progressive Muscle Relaxation

Sometimes, when we're stressed, our bodies get tense without us even realizing it. This technique helps you find and release that tension:

• Start with your feet. Tense all the muscles in your feet as tightly as you can for 5 seconds. Really squeeze! Then, completely relax your feet. Notice the difference.
• Move up your body, tensing and relaxing your legs, stomach, arms, hands, shoulders, and face. This helps you understand what relaxation feels like.

4. Sensory Focus

Choose one of your senses and give it all your attention:

• Sight: Look at an object closely, noticing all its colors, shapes, and details.
• Sound: Focus on a single sound in the room, like the hum of a computer or the distant sounds outside. Just listen, without judgment.
• Touch: Hold a smooth stone, a soft piece of fabric, or even a stress ball. Notice its texture, temperature, and how it feels in your hand.

These tools aren't just for when you feel bad. You can use them anytime to help you focus, feel more calm, and appreciate the present moment. The more you practice, the stronger your inner superpower will become!

Mindfulness Discussion Prompts

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

1. What is one new thing you learned about mindfulness today?
   
   
   
2. Think about a time you felt stressed or overwhelmed. Which self-calming technique (like mindful breathing, grounding, or progressive muscle relaxation) do you think would have helped you the most in that situation? Why?
   
   
   
   
   
   
3. When do you think would be a good time to use the 5-4-3-2-1 Grounding Technique during your school day or at home?
   
   
   
4. How might practicing mindfulness regularly change how you feel day-to-day?
   
   
   
   
   
   
5. Share one situation where you think a friend or family member could benefit from using a self-calming technique. What technique would you suggest to them and why?
   
   
   
   
   
   

Mindfulness & Self-Calming Toolkit

Name: ____________________________ Date: ____________________________

Part 1: Exploring Your Superpowers

1. In your own words, what is mindfulness?
   
   
   
   
   
   

2. List three different self-calming techniques we discussed today (besides just general breathing).
   
   a) _____________________________
   
   b) _____________________________
   
   c) _____________________________
   
   

3. Imagine you're feeling really frustrated because a game isn't going your way. Which self-calming technique would you try first to help yourself? Explain why.
   
   
   
   
   
   
   
   
   
   
   

4. Describe how you would use the 5-4-3-2-1 Grounding Technique if you were feeling overwhelmed in a noisy environment.
   
   
   
   
   
   
   
   
   
   
   

Part 2: My Personal Plan

5. What is ONE self-calming technique from today's lesson that you commit to trying this week? (e.g., Belly Breathing, 5-4-3-2-1 Grounding, Progressive Muscle Relaxation, Sensory Focus)
   
   My chosen technique: _____________________________
   
   

6. When and where will you try this technique? (Be specific! For example: "When I get home from school, I will do 3 minutes of belly breathing before starting my homework.")
   
   
   
   
   
   
   
   
   
   
   

7. How do you think this technique will help you?
   
   
   
   
   
   

Mindful Movement: Stretching & Stillness

Objective: To practice bringing mindful awareness to our bodies through gentle movement and stillness.

Materials: Open space in the classroom or around desks.

Instructions:

1. Find Your Space: Everyone, please find a small space around your desk or in a clear area of the classroom where you can stand comfortably without touching anyone. If standing isn't possible, you can do these stretches seated.

2. Start with Stillness (1 minute):

   • Begin by standing tall (or sitting upright), with your feet flat on the floor.
   • Close your eyes gently if you feel comfortable, or soften your gaze downwards.
   • Notice your breath. Notice how your body feels standing or sitting still.
   • Feel your feet on the ground. Notice any swaying or stillness.

3. Gentle Neck Rolls (1 minute):

   • Slowly let your right ear fall towards your right shoulder. Feel the gentle stretch on the left side of your neck. Breathe deeply here.
   • Slowly roll your head forward, bringing your chin towards your chest. Feel the stretch at the back of your neck.
   • Continue rolling your left ear towards your left shoulder. Feel the stretch on the right side.
   • Return to center. Repeat once more, very slowly.

4. Shoulder Shrugs & Rolls (1 minute):

   • Inhale and shrug your shoulders up towards your ears, holding the tension for a few seconds.
   • Exhale and let your shoulders drop completely. Notice the release.
   • Now, gently roll your shoulders backward a few times, then forward a few times. Focus on the movement and sensations.

5. Arm Stretches (1 minute):

   • Reach both arms up towards the ceiling, stretching as high as you can. Feel your spine lengthen.
   • Gently lean to one side, feeling a stretch along your side body. Return to center, then lean to the other side.
   • Bring your arms down and give them a gentle shake.

6. Mindful Standing or Seated Twist (1 minute):

   • If standing, place your hands gently on your hips. Slowly twist your upper body to the right, looking over your right shoulder. Hold and breathe.
   • Return to center, then slowly twist to the left.
   • If seated, gently twist from your waist, placing one hand on your opposite knee and the other hand behind you.

7. Final Stillness (1 minute):

   • Return to your starting position, either standing or seated.
   • Close your eyes or soften your gaze once more.
   • Notice how your body feels now compared to the beginning of the activity.
   • Observe any feelings, sensations, or sounds. Just be present with what is.

Discussion (Optional):

• How did it feel to move slowly and pay attention to your body?
• Did you notice any differences in how your body felt before and after the movement?
• How might mindful movement help you calm down or focus?

Mindfulness Superpower Project Guide

Objective: Demonstrate understanding and application of mindfulness and self-calming techniques.

Introduction: Share what you've learned about mindfulness and self-calming!

Project Options (Choose ONE):

Option 1: Create a Mindful Moment Guide

Design a guide (booklet, poster, digital) for K-2 students. Include:

• Catchy Title & Simple Explanation of mindfulness/one technique.
• Step-by-step instructions for one chosen technique.
• Visuals.
• Explain why it helps.
• Your personal reflection on using it.

Option 2: Design Your Personal Calm Corner Kit

Create a physical or digital kit (e.g., a box, a digital folder) with 3-5 self-calming tools. For each tool, include:

• Name of Tool: E.g., "Stress Ball," "Breathing Card."
• Description: What it is.
• How to Use: Instructions.
• Why it helps: Its purpose.
• Personal Reflection: Why you chose this tool for your kit.

Submission: Present your project to the class. Be ready to explain your choices and demonstrate your understanding.

Mindfulness Superpower Project Rubric

Student Name: __________________________________ Date: ___________________________

Project Option: (Circle one) Mindful Moment Guide / Personal Calm Corner Kit

Total Score: ________ / 32

Teacher Comments:

Mindfulness Answer Key

Mindfulness & Self-Calming Toolkit (Worksheet) Answer Key

1. What is mindfulness?

   • Answer: Paying attention to the present moment without judgment (focusing on thoughts, feelings, body sensations).
     
     
     

2. List three different self-calming techniques.

   • Answer: Mindful Breathing (Belly Breathing, Counting Breaths), 5-4-3-2-1 Grounding, Progressive Muscle Relaxation, Sensory Focus.
     
     
     

3. Imagine you're frustrated... Which technique would you try?

   • Answer: (Student choice and reasoning). E.g., Belly breathing to calm down, or 5-4-3-2-1 grounding to refocus attention.
     
     
     
     
     
     

4. Describe how to use 5-4-3-2-1 Grounding in a noisy environment.

   • Answer: Actively notice 5 things seen, 4 things touched, 3 things heard, 2 things smelled, 1 thing tasted to bring focus to the senses and away from noise.
     
     
     
     
     
     

5. What is ONE self-calming technique you commit to trying?

   • Answer: Student's chosen technique.
     
     
     

6. When and where will you try this technique?

   • Answer: Student's specific plan. (e.g., "After school, I will do 3 deep belly breaths before starting homework.")
     
     
     

7. How do you think this technique will help you?

   • Answer: Student's reasoning. (e.g., "It will help me feel less stressed and more focused for homework.")
     
     
     

Mindfulness Check-In Quiz Answer Key

1. What does 'mindfulness' mean?

   • Correct Answer: Paying attention to the present moment without judgment.
     
     
     

2. Name two benefits of practicing mindfulness.

   • Answer: Helps you feel calm, improves focus, helps you understand emotions, makes you feel happier.
     
     
     

3. Which of these is NOT a self-calming technique we discussed?

   • Correct Answer: Running away from problems.
     
     
     

4. Describe one step of the 5-4-3-2-1 Grounding Technique.

   • Answer: Name 5 things you can see, OR 4 things you can touch, OR 3 things you can hear, OR 2 things you can smell, OR 1 thing you can taste.
     
     
     

5. I feel confident that I can use a self-calming technique when I need to.

   • Correct Answer: Varies (Likert scale: Agree/Strongly Agree reflects confidence in ability).
     
     
     

Mindfulness & Self-Calming Assessment (Test) Answer Key

1. Which of the following best defines mindfulness?

   • Correct Answer: Paying attention to the present moment without judgment.
     
     
     

2. Explain in your own words how mindful breathing can help someone feel calmer.

   • Answer: Mindful breathing helps by focusing attention on the breath, which can distract from stressful thoughts, slow down heart rate, and activate the body's relaxation response.
     
     
     
     
     
     

3. The 5-4-3-2-1 Grounding Technique primarily uses which senses?

   • Correct Answer: Sight, Touch, Hearing, Smell, Taste.
     
     
     

4. Describe a situation where you might use Progressive Muscle Relaxation. How would you do it?

   • Answer: (Student's scenario, e.g., before a test, after a disagreement). Explanation should include tensing a muscle group for a few seconds, then fully relaxing it, and moving through different body parts.
     
     
     
     
     
     

5. Why is it important to practice mindfulness regularly?

   • Correct Answer: It strengthens your ability to manage emotions and focus over time.
     
     
     

6. Imagine a friend is upset. What self-calming technique would you suggest and why?

   • Answer: (Student's choice and reasoning). E.g., Suggest Belly Breathing (simple, quick calming) or 5-4-3-2-1 Grounding (helps refocus from emotional distress).
     
     
     
     
     
     

7. I believe that learning mindfulness and self-calming skills is valuable for my daily life.

   • Correct Answer: Varies (Likert scale: Strongly Agree/Agree reflects understanding of value).
     
     
     

Mindfulness Memory Game: What's Missing?

Objective: To reinforce memory of mindfulness concepts and self-calming techniques.

Materials:

• 10-15 cards with one mindfulness-related word or image on each (e.g., "Breath," "Calm," "Focus," "Present Moment," "5-4-3-2-1," "Belly," "Relax," "Listen," "See").
• A cloth or piece of paper to cover cards.

Instructions:

1. Setup: Place all 10-15 cards face up on a table or board in a grid pattern. Give students 1 minute to silently observe and try to memorize all the words/images.

2. Cover & Remove: Cover all the cards with the cloth/paper. While covered, secretly remove one card.

3. Uncover & Guess: Uncover the remaining cards. Students raise their hand and guess which card is missing. The first student to correctly identify the missing card gets a point.

4. Discussion: Briefly ask the student who guessed correctly to explain what the missing word/image means in the context of mindfulness. (e.g., If "Breath" was missing, ask "Why is breath important in mindfulness?")

5. Repeat: Continue playing by replacing the missing card, shuffling, and removing a new card. You can play several rounds, making it a friendly competition. This game encourages focus and recall of key vocabulary.

Mindfulness Cool Down: My New Superpower

Instructions: Take a moment to sit quietly and reflect on what you learned today. On a piece of paper or in your notebook, complete the following sentence starters:

1. One thing I learned about mindfulness or self-calming today is...
   
   
   

2. I would like to try the following self-calming technique this week: _____________________________.
   
   
   

3. I think this technique will help me by...
   
   
   

4. On a scale of 1 to 5, how useful do you think these skills will be for you? (1 = Not useful at all, 5 = Very useful)
   
   Scale: 1 2 3 4 5
   
   
   

Mindful Moments, Calm Hearts Script

Warm-Up: Mindful Movement (5 Minutes)

"Good morning/afternoon everyone! Let's start our day by gently waking up our bodies and minds. I invite you all to find a comfortable spot, either sitting or standing, where you have a little space. We're going to do a short, mindful movement warm-up.

First, let's take a deep breath together. Inhale slowly through your nose, feeling your belly expand, and exhale gently through your mouth. (Pause for a breath). Let's do that two more times. (Pause).

Now, gently roll your shoulders up towards your ears, then back and down. Feel the stretch. (Repeat a few times). Excellent.

Next, slowly tilt your head to one side, bringing your ear towards your shoulder. Hold it for a moment, noticing the stretch. Then slowly bring it back to the center and switch to the other side. (Repeat).

Finally, reach your arms up towards the sky, stretching tall, and then slowly bring them down to your sides. As you move, just notice how your body feels. There's no right or wrong way to feel. Just notice."

Introduction to Mindfulness (10 Minutes)

"Alright, settle back into your seats. Today, we're going to talk about something really powerful called mindfulness and how it can help us feel calm and focused. Has anyone heard the word 'mindfulness' before? What do you think it might mean?" (Allow a few student responses).

"Great ideas! Let's look at our first slide in the Mindful Moments Slide Deck."

(Advance to Slide 2: What is Mindfulness?)

"As you can see, mindfulness is all about paying attention to the present moment, on purpose, and without judgment. It means really noticing what's happening right now – your thoughts, your feelings, what you see, hear, smell, taste, and feel in your body – without saying it's 'good' or 'bad.' It's like being a detective of your own experience."

"Let's watch a short video that explains this a bit more." (Play video on Slide 2 of Mindful Moments Slide Deck).

"What did you take away from that video? What does it mean to be 'present'? Why do you think it might be helpful to pay attention to the present moment?" (Facilitate discussion using Calm Corner Discussion Prompts).

Exploring Self-Calming Techniques (15 Minutes)

"Sometimes, our minds can feel super busy, or we might feel big emotions like anger, frustration, or nervousness. When that happens, mindfulness can give us some amazing tools – or 'power-ups' – to help us feel calm again. Let's look at some of these 'Self-Calming Power-Ups' on our slide." (Advance to Slide 3: Self-Calming Power-Ups!)

"We're going to explore three main ones today:

• Deep Breathing: This is one of the quickest ways to calm your body down. When we breathe deeply, especially into our bellies, it signals to our brain that we're safe and can relax.
• Mindful Observation: This is about using your five senses to anchor yourself in the present. We'll try a quick exercise for this.
• Progressive Muscle Relaxation: This is where you gently tense and then relax different parts of your body."

"Let's try a deep breathing exercise together. I want you to place one hand on your belly and one hand on your chest. As you inhale slowly through your nose, try to make your belly hand rise, and as you exhale, feel it fall. Let's watch this video for a quick guide." (Play video on Slide 3 of Mindful Moments Slide Deck).

"Now, let's try it for about 30 seconds. Focus only on your breath and the movement of your belly. (Lead 30 seconds of guided deep breathing). How did that feel? Did you notice any changes in your body or mind?"

Activity: Mindfulness Jar (15 Minutes)

"That was great! Now, we're going to do a hands-on activity that helps us see how our minds can become calm. We're going to make a Mindfulness Jar Activity!" (Advance to Slide 4: The Mindfulness Jar)

"Think of your mind like this jar. When we're stressed or upset, it's like we've shaken up the jar, and all the glitter – our thoughts and feelings – are swirling around. It's hard to see clearly, right? But if we let the jar sit still, what happens?" (Allow student responses – the glitter settles).

"Exactly! The glitter settles, and the water becomes clear. Our minds can do the same thing if we give them a chance to be still and focus on our breath. Today, we'll create our own mindfulness jars. We have clear jars, glitter glue, warm water, and extra glitter. Follow my instructions as we create them."

(Guide students through the steps of making the mindfulness jars as per Mindfulness Jar Activity).

"Once your jar is made, I want you to gently shake it up. Watch the glitter swirl. Now, as the glitter slowly settles, focus on your breath. Inhale... exhale... just like we practiced. Notice how as the glitter settles, your mind might start to feel a little clearer too."

Practice and Reflection (10 Minutes)

"Wonderful job with the jars, everyone! Now it's time to solidify our learning a bit. I'm going to hand out this Mindfulness Worksheet. Please complete it individually. It has some questions about what we've discussed and practiced today. I'll also be assigning The Mindful Breath Reading for you to read at home, which will give you more insights into mindful breathing."

(Distribute worksheets and allow students to work for 5-7 minutes. Briefly review answers using the Mindfulness Worksheet Answer Key).

"Let's have a quick discussion about what we've learned today. What was one new thing you discovered about mindfulness or self-calming? How might you use one of these techniques the next time you feel a big emotion?" (Facilitate discussion using Calm Corner Discussion Prompts).

"For those who want to explore this further, we also have a Mindfulness Project Guide and a Mindfulness Project Rubric which outlines a larger project you can work on."

Cool-Down: Thought Bubble (5 Minutes)

"To wrap up our lesson, let's do a quick cool-down called 'Thought Bubble Cool Down'. Imagine you have a thought bubble above your head. In that bubble, I want you to quietly think about one thing you learned today, or one way you might use mindfulness or a self-calming technique in your life. When you have your thought, you can write it down on the small slip of paper I'm handing out and place it in our 'Thought Bubble' box as you leave. This will be your exit ticket for today. No need to share it out loud unless you wish to. Just reflect quietly."

(Distribute slips of paper and collect them as students leave or transition to the next activity).

"Thank you, everyone, for your amazing participation today! Remember, your mind is a powerful tool, and you have the power to help it find calm. Keep practicing your mindful moments!"

Mindfulness & Self-Calming Toolkit

Name: ____________________________ Date: ____________________________

Part 1: Exploring Your Superpowers

1. In your own words, what is mindfulness?
   
   
   
   
   
   

2. List three different self-calming techniques we discussed today (besides just general breathing).
   
   a) _____________________________
   
   b) _____________________________
   
   c) _____________________________
   
   

3. Imagine you're feeling really frustrated because a game isn't going your way. Which self-calming technique would you try first to help yourself? Explain why.
   
   
   
   
   
   
   
   
   
   
   

4. Describe how you would use the 5-4-3-2-1 Grounding Technique if you were feeling overwhelmed in a noisy environment.
   
   
   
   
   
   
   
   
   
   
   

Part 2: My Personal Plan

5. What is ONE self-calming technique from today's lesson that you commit to trying this week? (e.g., Belly Breathing, 5-4-3-2-1 Grounding, Progressive Muscle Relaxation, Sensory Focus)
   
   My chosen technique: _____________________________
   
   

6. When and where will you try this technique? (Be specific! For example: "When I get home from school, I will do 3 minutes of belly breathing before starting my homework.")
   
   
   
   
   
   
   
   
   
   
   

7. How do you think this technique will help you?
   
   
   
   
   
   

The Mindful Breath: Your Inner Anchor

Have you ever noticed your breath? Probably, but how often do you really pay attention to it? Our breath is with us every single moment of every day, whether we're awake or asleep, happy or sad. It's like a secret superpower that's always there, ready to help us when we need it.

What is Mindful Breathing?

Mindful breathing isn't about breathing in a special, complicated way. It's simply about noticing your breath. It means paying attention to the air coming in through your nose (or mouth) and the air going out. You might notice how your belly rises and falls, or how your chest expands. You might feel the cool air entering and the warm air leaving.

When we are mindful of our breath, we are bringing our attention to the present moment. Our minds often jump from the past to the future, thinking about what happened yesterday or what we need to do tomorrow. This can sometimes make us feel stressed or worried.

Your Breath as an Anchor

Think of your breath as an anchor for your mind. When a boat is in rough waters, the anchor helps it stay steady and not drift away. In the same way, when your thoughts are swirling or your emotions are big (like anger, sadness, or frustration), focusing on your breath can help your mind settle and become steady again.

It's not about trying to stop your thoughts. That's almost impossible! Instead, when you notice your mind wandering, gently bring your attention back to your breath. It's like politely telling your thoughts, "Thanks for visiting, but I'm busy watching my breath right now."

How to Practice Mindful Breathing

Here's a simple way to practice mindful breathing:

1. Find a comfortable position: You can sit in a chair with your feet flat on the floor, or lie down. Close your eyes gently if you feel comfortable, or just soften your gaze.
2. Place a hand on your belly: This can help you feel the movement of your breath.
3. Breathe naturally: Don't try to change your breath. Just notice it.
4. Observe: Feel the air enter your nose, travel down to your lungs, and make your belly rise. Then feel the air leave your body as your belly falls.
5. Notice sensations: Is the air cool or warm? What does it feel like in your nose, throat, and chest? How does your body move with each breath?
6. Gentle return: If your mind wanders (and it will!), that's okay! Just gently guide your attention back to your breath.

The Benefits of Mindful Breathing

Practicing mindful breathing, even for just a few minutes each day, can have many amazing benefits:

• Reduces stress: It can help calm your body and mind when you feel overwhelmed.
• Improves focus: By training your attention on your breath, you can improve your ability to concentrate on other things.
• Increases self-awareness: You become more aware of your emotions and how your body reacts to them.
• Boosts happiness: When you're more present, you can enjoy the good moments more fully.

Your breath is a constant friend and a powerful tool. Take a moment right now to just notice your breath. It's always there for you, ready to bring you back to calm.

Calm Corner: Discussion Prompts

Use these prompts to facilitate meaningful conversations with your students about mindfulness and self-calming.

Introduction to Mindfulness

1. What does the word "mindfulness" mean to you?
2. Can you think of a time when you were really paying attention to one thing, like eating a favorite food or listening to music? What did you notice?
3. Why do you think it's important to be present in the moment instead of thinking about the past or worrying about the future?
4. How might practicing mindfulness help you in school or at home?

Exploring Self-Calming Techniques

1. Which of the self-calming techniques we discussed (deep breathing, mindful observation, progressive muscle relaxation) seems most interesting to you?
2. Have you ever tried deep breathing when you felt upset or stressed? What happened?
3. Let's try the "5, 4, 3, 2, 1" mindful observation technique together. What are:
   
   5 things you can see?
   
   4 things you can hear?
   
   3 things you can feel?
   
   2 things you can smell?
   
   1 thing you can taste?
   
   How did focusing on your senses make you feel?
4. When you're feeling a big emotion, like anger or sadness, what usually happens to your body? How might a self-calming technique change that?

Mindfulness Jar Reflection

1. What did you observe when the glitter was swirling in your mindfulness jar? What about when it settled?
2. How is the swirling glitter like your thoughts and feelings when you're feeling stressed or overwhelmed?
3. How is the settled glitter like your mind after practicing a self-calming technique?

Applying Mindfulness

1. Can you think of a specific situation where you could use a mindfulness or self-calming technique this week?
2. What might be challenging about practicing mindfulness? How can we overcome those challenges?
3. What is one small step you can take today to bring more mindful moments into your life?
4. How can helping yourself feel calm also help the people around you?

Mindfulness Jar Activity: Watch Your Thoughts Settle

Objective

To visually represent how our thoughts and emotions can settle when we practice mindfulness, helping students understand the concept of inner calm.

Materials Needed (per student or small group)

• 1 clear jar with a tight-fitting lid (plastic preferred for safety)
• 1 bottle of glitter glue (liquid glue with glitter already mixed in, various colors)
• Extra loose glitter (optional, for more sparkle)
• Warm water
• Spoon or stirring stick (optional)

Instructions

1. Introduce the Concept (5 minutes):

   • Gather students and remind them of the idea of mindfulness – paying attention to the present moment without judgment. Refer back to Mindful Moments Slide Deck Slide 4.
   • Explain that our minds can sometimes feel very busy, especially when we have strong feelings like anger, worry, or excitement. It's like a snow globe or a glitter jar that has been shaken up.
   • "When the glitter is swirling, can you see clearly through the water? No, it's cloudy and messy. Our minds can feel like that too. But what happens if we let the jar sit still? The glitter settles, and the water becomes clear. Our minds can also become clearer and calmer if we give them a chance to settle."

2. Prepare Your Jar (5 minutes):

   • Have each student (or group) take a clear jar. Make sure the lid is ready to be securely tightened later.

3. Add Glitter Glue and Water (5-7 minutes):

   • Instruct students to squeeze about 2-3 tablespoons of glitter glue into their jar. They can choose their favorite color or mix a few.
   • Optional: Add a pinch of loose glitter for extra sparkle.
   • Carefully fill the rest of the jar with warm water, leaving about an inch of space at the top. (Warm water helps the glitter glue mix better).

4. Seal and Shake (2 minutes):

   • Have students securely put the lid on their jar. Double-check that all lids are tight to prevent spills!
   • "Now, shake your jar vigorously! Pretend this is your mind when you're feeling really upset or stressed. Watch all the glitter swirling around."

5. Observe and Breathe (5-10 minutes):

   • Once the glitter is fully swirling, ask students to place their jar in front of them and sit quietly. You might dim the lights if appropriate.
   • "Now, put your jar down and watch the glitter. As the glitter slowly, slowly settles to the bottom, I want you to focus on your breath. Take a slow, deep breath in through your nose, and a slow breath out through your mouth. Try to match your breathing to the settling of the glitter."
   • Guide them through a short, quiet breathing exercise while they observe their jars. (Refer to Mindful Moments Script for breathing exercise).
   • "Notice how, as the glitter settles, your own thoughts and feelings might start to settle too. Your mind can become clearer, just like the water in the jar."

Discussion and Reflection (Ongoing during activity or after)

• What did you notice about the glitter when it was swirling? What about when it settled?
• How did focusing on your jar and your breath make you feel?
• How is the glitter jar like your mind when you have a lot of thoughts or feelings?
• When could you use your mindfulness jar at home or at school to help you feel calm?

Take Home

Encourage students to take their mindfulness jars home and use them whenever they feel overwhelmed or need a moment to re-center. Remind them that just like the glitter settles, their minds can settle too with a little patience and mindful breathing.

Mindful Movement Warm Up

Objective: To gently engage students and bring their awareness to their bodies and breath at the start of the lesson.

Time: 5 minutes

Instructions for Students:

"Good morning/afternoon everyone! Let's start our day by gently waking up our bodies and minds. I invite you all to find a comfortable spot, either sitting or standing, where you have a little space. We're going to do a short, mindful movement warm-up.

1. Deep Breaths: Let's begin by taking three slow, deep breaths together. Inhale slowly through your nose, feeling your belly expand like a balloon. Exhale gently through your mouth, letting all the air out. (Pause for a breath). Do this two more times, noticing the air moving in and out of your body.

2. Shoulder Rolls: Now, gently roll your shoulders up towards your ears, then slowly roll them back and down. Feel any tension release. Let's do this three times, coordinating with your breath if you like – inhale shoulders up, exhale shoulders down.

3. Neck Tilts: Slowly and gently tilt your head to one side, bringing your ear towards your shoulder. Hold it for a moment, noticing the stretch in your neck. Then slowly bring your head back to the center and switch to the other side. Do this once or twice on each side, moving carefully.

4. Full Body Stretch: Reach both of your arms up towards the sky, stretching tall as if you're trying to touch the ceiling. Feel the stretch throughout your whole body. Then, slowly bring your arms down to your sides.

5. Check-in: Take one more deep breath. What do you notice about how your body feels right now? There's no right or wrong answer, just observe."

Teacher Notes:

• Encourage students to move gently and listen to their bodies. Emphasize that this isn't about perfect poses, but about awareness.
• Model the movements yourself.
• Keep the tone calm and inviting.

Mindfulness Superpower Project Guide

Objective: Demonstrate understanding and application of mindfulness and self-calming techniques.

Introduction: Share what you've learned about mindfulness and self-calming!

Project Options (Choose ONE):

Option 1: Create a Mindful Moment Guide

Design a guide (booklet, poster, digital) for K-2 students. Include:

• Catchy Title & Simple Explanation of mindfulness/one technique.
• Step-by-step instructions for one chosen technique.
• Visuals.
• Explain why it helps.
• Your personal reflection on using it.

Option 2: Design Your Personal Calm Corner Kit

Create a physical or digital kit (e.g., a box, a digital folder) with 3-5 self-calming tools. For each tool, include:

• Name of Tool: E.g., "Stress Ball," "Breathing Card."
• Description: What it is.
• How to Use: Instructions.
• Why it helps: Its purpose.
• Personal Reflection: Why you chose this tool for your kit.

Submission: Present your project to the class. Be ready to explain your choices and demonstrate your understanding.

Mindfulness in Action Project Rubric

Student Name: ____________________________

Project Option: ____________________________

Scoring Scale

• 4 - Exceeds Expectations: Demonstrates exceptional understanding and creativity; goes above and beyond.
• 3 - Meets Expectations: Demonstrates solid understanding and fulfills all requirements.
• 2 - Partially Meets Expectations: Demonstrates some understanding but has areas for improvement.
• 1 - Does Not Meet Expectations: Shows minimal understanding or effort; many requirements are missing.

Total Score: ________ / 24

Teacher Comments:

Mindfulness and Self-Calming Worksheet Answer Key

Part 1: What is Mindfulness?

1. In your own words, what is mindfulness?

   • Thought Process: Look for definitions that emphasize paying attention to the present moment, on purpose, and without judgment. Students might use words like "focusing on now," "noticing feelings," or "observing without being mean to yourself."
   • Sample Answer: Mindfulness is when you pay attention to what is happening right now, like your thoughts, feelings, and what you see or hear, without judging it as good or bad.

2. Why do you think it's important to pay attention to the present moment?

   • Thought Process: Students should connect present moment awareness to reducing worry, enjoying experiences more, or making better decisions.
   • Sample Answer: It helps us not worry so much about the past or future. It also helps us really enjoy what we are doing and notice more about ourselves and the world around us.

Part 2: Self-Calming Power-Ups!

3. Name two self-calming techniques we discussed today.

   • Thought Process: Students should list any two of the techniques covered.
   • Sample Answer:
     a. Deep Breathing
     b. Mindful Observation (or 5-4-3-2-1 exercise)
     c. Progressive Muscle Relaxation (if discussed in more detail)

4. Describe how deep breathing can help you feel calm.

   • Thought Process: Students should explain the physical and mental effects of deep breathing.
   • Sample Answer: When you take deep breaths, especially belly breaths, it tells your body and brain to relax. It can slow your heart rate and help you feel less stressed or anxious.

5. The "5, 4, 3, 2, 1" exercise is a mindful observation technique. What does each number represent?

   • Thought Process: Students should recall the elements of the 5-4-3-2-1 grounding technique.
   • Sample Answer:
     • 5 things you can see
     • 4 things you can hear
     • 3 things you can feel
     • 2 things you can smell
     • 1 thing you can taste

Part 3: Reflection

6. Think about the Mindfulness Jar. How is your mind like the glitter jar when you are feeling stressed or upset?

   • Thought Process: Students should draw the analogy between swirling glitter and busy/overwhelmed thoughts and emotions.
   • Sample Answer: When I feel stressed or upset, my mind is like the glitter jar after it's been shaken. All my thoughts and feelings are swirling around, and it's hard to see things clearly or think straight.

7. When is a time you might use a mindfulness or self-calming technique in your daily life? (For example: before a test, when you feel angry, before going to sleep.)

   • Thought Process: Students should provide a relevant personal example.
   • Sample Answer: I could use deep breathing before a big test to help calm my nerves, or I could use my mindfulness jar when I feel angry about something a friend said, to help my emotions settle.

8. What is one question you still have about mindfulness or self-calming?

   • Thought Process: This is an open-ended question to gauge student curiosity and areas for further instruction. Answers will vary.}}

Mindful Bingo Game

Objective

To encourage students to practice various mindfulness and self-calming techniques in a fun, interactive way both inside and outside the classroom.

Materials Needed

• Printed Mindful Bingo Cards (one per student)
• Pens or markers for students
• Small prizes for bingo winners (optional)

Instructions

1. Distribute Bingo Cards: Give each student a Mindful Bingo Card.

2. Explain the Game:

   • "Today, we're going to play Mindful Bingo! Your bingo card has different mindful activities or moments. Your goal is to experience these moments and mark them off on your card."
   • "This isn't a race, but a challenge to bring more awareness into your day."

3. How to Play:

   • "When you complete an activity or notice a moment described in a square, you can put an 'X' or checkmark in that square."
   • "For example, if a square says 'Take 3 deep breaths,' when you do that, mark it off. If it says 'Notice 3 sounds around you,' when you mindfully listen and notice those sounds, mark it off."
   • "You can play this over the next few days, or we can try to get a few squares during class."

4. Winning:

   • "The first student(s) to get 5 squares in a row (horizontally, vertically, or diagonally) shouts 'MINDFUL BINGO!'"
   • "We can also play for a ' blackout' (covering all squares) for an extra challenge."

5. Verification (Optional but Recommended):

   • When a student calls "Bingo," ask them to share one or two of their marked squares. "Tell us about a time you 'Noticed a delicious smell' or 'Felt your feet on the floor.'"
   • This encourages genuine engagement rather than just marking squares.

Mindful Bingo Card Examples (Teacher can create a variety of cards)

Mindful Bingo Card 1

Mindful Bingo Card 2

Adaptations

• Younger Grades: Use simpler language, fewer squares, or make it a whole-class activity.
• Older Grades: Encourage more detailed reflections on each square or challenge them to create their own mindful activities.
• Time: Adjust the playing time. It can be a short in-class game or a week-long challenge.

Thought Bubble Cool Down

Objective: To provide students with a quiet moment for reflection and to assess their key takeaways from the lesson.

Time: 5 minutes

Instructions for Students:

"Alright everyone, as we wrap up our lesson on mindful moments and calm hearts, let's take a final moment to reflect.

1. Imagine your Thought Bubble: Imagine a clear, colorful thought bubble floating just above your head. In that thought bubble, I want you to silently think about one thing you learned today about mindfulness or self-calming. It could be a new technique, an important idea, or something you noticed about yourself.

2. What will you put in your bubble?: Maybe it's how deep breathing helps you, or how the glitter jar showed you your thoughts can settle. Perhaps it's an idea of when you might use one of these calming power-ups.

3. Write it Down: I'm going to hand out small slips of paper. On your slip, quietly write down that one thought, idea, or technique you're putting in your thought bubble. You don't need to write your name.

4. Exit Ticket: When you're done, please fold your paper once and place it in the 'Thought Bubble Box' on your way out, or when I come around to collect them. This will be our quiet exit ticket for today.

No need to share your thought out loud unless you really want to. This is your personal reflection."

Teacher Notes:

• Distribute small slips of paper (index cards cut in half work well).
• Provide a designated box or container for collecting the slips.
• Maintain a calm and quiet atmosphere during this reflection time.
• Reviewing the slips can give insight into student understanding and engagement.