Brain Scan Breathing Warm-Up

Objective: To gently bring our attention to the present moment and calm our minds through focused breathing.

Instructions (Teacher Script):

"Alright everyone, let's take a moment to prepare our minds for learning. This is called 'Brain Scan Breathing,' and it helps us feel more focused and calm. You don't need to do anything special, just find a comfortable position in your chair, with your feet flat on the floor if possible. You can gently close your eyes if that feels comfortable, or simply lower your gaze.

1. Get Comfortable: "Let's start by just noticing our bodies. Feel your feet on the floor, your back against the chair. Take a slow, deep breath in through your nose, feeling your belly expand, and a slow breath out through your mouth, letting go of any tension."

2. Focus on Breath: "Now, bring your attention to your breath. Notice the air as it enters your nostrils, travels down, and then leaves your body. Don't try to change your breath, just observe it. Is it shallow or deep? Fast or slow? No judgment, just observation."

3. The "Brain Scan": "As you continue to breathe gently, I want you to imagine you're doing a soft 'scan' of your brain. Imagine a gentle, warm light starting at the very top of your head, slowly moving down, noticing any thoughts or feelings that are there. Are there a lot of thoughts buzzing around, or is it quiet? Are there any strong feelings present? Just notice them, like clouds passing in the sky. You don't need to hold onto them or push them away. Just acknowledge them and let them be."

4. Return to Breath: "If your mind starts to wander, that's perfectly normal. Gently bring your attention back to the sensation of your breath. Each time you notice your mind has drifted, just guide it back to your breath, like a friendly shepherd guiding a sheep."

5. Final Breath & Opening: "Let's take one more deep, calming breath together. In through your nose, out through your mouth. When you're ready, slowly open your eyes and bring your attention back to the room. How do you feel? Notice any changes in your mind or body."

Reflection Question:

What did you notice about your thoughts or feelings during the Brain Scan Breathing activity?

Mindful Moment Challenge: What Do You Notice?

Objective: To practice intentional observation and mindful awareness of our surroundings, engaging our senses without judgment.

Instructions (Teacher Script):

"Now that we've learned about our brain's command center and the power of mindfulness, let's put it into practice with a 'Mindful Moment Challenge.' This activity will help us train our 'Wise Leader' (prefrontal cortex) to pay close attention.

1. Choose an Object: "Look around you. Pick one small, everyday object within your sight – it could be a pencil, a leaf outside the window, a corner of your desk, or even a piece of clothing. Don't touch it yet, just observe it with your eyes."

2. Observe with Your Senses (5 minutes): "For the next five minutes, I want you to silently observe your chosen object as if you've never seen it before. Engage all your senses, one by one, as much as possible without moving from your seat:

   • Sight: What colors do you see? Are there different shades? What is its shape? Are there any patterns, textures, or details you hadn't noticed before?
   • Imagine Touch: How do you think it would feel if you were to touch it? Is it smooth, rough, hard, soft, warm, cool?
   • Imagine Sound: Does it make any sound? (Even if it's silent, notice its silence.)
   • Imagine Smell: Does it have a scent? If so, what is it like?

   The goal is simply to notice. If your mind wanders to other thoughts, gently bring it back to observing your object. There's no right or wrong way to do this, just pure observation."

3. Reflection (5 minutes): "Alright, bring your attention back to me. Now, on a piece of paper or in your notebook, take a few minutes to write down what you observed. Focus on the new details you noticed or any surprising thoughts or feelings that came up during this mindful observation."

Discussion Questions:

• What new details did you notice about your object that you hadn't seen before?
• How did it feel to focus your attention so intently on one thing?
• How might practicing this kind of mindful observation help you in other areas of your life, like focusing in class or understanding your emotions?