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My Calm Superpower

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Lesson Plan

Superpower Introduction

Introduce the idea of a personal calm superpower, guide the student through a sensory check-in to recognize feelings, practice a simple breathing technique, and build self-control by staying within their calm zone and keeping hands to self.

Helping first graders identify emotions, learn calming strategies, and practice self-control in their assigned area reduces disruptions, supports safety, and boosts confidence in managing big feelings.

Audience

1st Grade

Time

30 minutes

Approach

Hands-on sensory check-in and guided breathing with self-control practice

Materials

Prep

Print and Prepare Materials

10 minutes

  • Print Check-In Chart and Feeling Cards; cut and organize cards in a small basket
  • Lay out Quiet Corner Mat to define the Calm Zone; place Breathing Buddy and Superpower Star Stickers nearby for easy access
  • Review each step of the session, focusing on prompts to stay in the zone and keep hands to self

Step 1

Welcome and Superpower Zone Setup

5 minutes

  • Greet the student and introduce today’s theme: your personal Calm Superpower
  • Explain the Quiet Corner Mat is your special Calm Zone—model staying within its boundaries
  • Share a self-control tip: "Use your superhero eyes to watch your hands stay down by your sides."
  • Discuss keeping hands to yourself so everyone stays safe and focused
  • Show the Breathing Buddy as their calm sidekick for this mission

Step 2

Sensory Check-In

5 minutes

  • Invite the student to choose a Feeling Card that matches how they’re feeling right now
  • Student places the card on the Check-In Chart while staying on their Calm Zone Mat and keeping hands to self
  • Offer a self-control tip: "If you feel like fidgeting, try gently pressing your hands together in your lap."
  • Discuss why they picked that feeling and name the body sensation (e.g., racing heart, tense shoulders)

Step 3

Introduce Calm Breathing

5 minutes

  • Demonstrate deep belly breathing by placing the Breathing Buddy on your stomach within the Calm Zone Mat
  • Inhale slowly for 4 counts, feeling the Buddy rise; exhale for 4 counts, feeling it fall
  • Emphasize keeping hands on the Buddy and staying calmly seated in your zone
  • Self-control tip: "Count each breath with your quiet voice. If you feel distracted, gently bring your focus back to the Buddy."

Step 4

Guided Breathing Practice

10 minutes

  • Lead the student through 3–5 rounds of slow breaths using the Breathing Buddy within the Calm Zone Mat
  • Use the prompt “smell the flower (inhale), blow out the candle (exhale)” for imagery
  • Encourage self-control: "If your feet wiggle, press them flat on the mat to stay grounded."
  • Reinforce positive behavior: staying in the mat area, keeping hands to self, and completing each breath cycle

Step 5

Reflect and Reward

5 minutes

  • Ask: “How did your body feel after using your Calm Superpower and practicing self-control?”
  • Praise specific self-control skills: "Great job keeping your hands down and staying in our calm zone!"
  • Let the student choose a Superpower Star Sticker to place on their success chart
  • Remind them they can practice this breathing and self-control anytime they need
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Slide Deck

My Calm Superpower

Welcome to Session 1!
Today we’re going to discover our personal Calm Superpower.

Greet the student warmly. Explain that today they’ll discover their own Calm Superpower to help them feel calm when emotions get big. Remind them about staying in their Calm Zone and keeping hands to themselves.

Welcome & Superpower Talk

• What is a Calm Superpower?
• We all have a superpower inside to help us feel calm!
• Meet your Breathing Buddy.
• Stay in your Calm Zone (Quiet Corner Mat).
• Keep hands to yourself.

Show the Breathing Buddy toy. Ask the student if they’ve ever used a special tool to help them feel calm. Remind them that the Quiet Corner Mat is their Calm Zone and they need to keep hands to themselves.

Sensory Check-In

• Pick a Feeling Card while staying in your Calm Zone Mat
• Place it on the Check-In Chart
• Keep your hands to yourself

Lay out the Feeling Cards and Check-In Chart. Encourage the student to choose a card and explain why. Remind them to stay on the Calm Zone Mat and keep hands to self.

Feeling Cards & Check-In Chart

Happy, Sad, Angry, Scared, Excited, Tired

Use your card and chart to show how you feel while staying in your Calm Zone and keeping hands to yourself.

Point to each Feeling Card as you name it. Ask: Why did you pick this feeling today? Remind them to stay seated in their Calm Zone and keep hands to themselves.

Introduce Calm Breathing

• Place Breathing Buddy on your belly in the Calm Zone Mat
• Inhale 1…2…3…4 (feel it rise)
• Exhale 1…2…3…4 (feel it fall)
• Keep hands on your Buddy and stay seated

Demonstrate placing the Breathing Buddy on your belly. Model slow 4-count breaths. Remind them to keep their hands on the Buddy and stay in their Calm Zone.

Guided Breathing Practice

Let’s practice 3 breaths:

  1. Smell the flower (inhale)
  2. Blow out the candle (exhale)

Repeat 3 times!

Stay in your Calm Zone Mat and keep hands on your Buddy.

Lead three full cycles. Use the “smell the flower/blow out the candle” imagery. Offer praise and remind them to keep hands on the Buddy and stay in the Calm Zone Mat.

Reflect & Reward

• How does your body feel now?
• Choose a Superpower Star Sticker for your chart
• Great job staying in your Calm Zone and keeping hands to yourself!

Ask the student how their body feels now. Let them choose a star sticker and praise their effort. Highlight staying in the Calm Zone and keeping hands to self.

Great Job Today!

Remember your Calm Superpower is always with you.
Practice breathing anytime you need!
Stay in your Calm Zone and keep hands to yourself.

Congratulate the student on their first use of the Calm Superpower. Remind them they can use it anytime, and to always stay in their Calm Zone and keep hands to themselves.

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Worksheet

Session 1: Check-In Chart (Page 1 of 2)

Instructions:

  1. Sit on your Quiet Corner Mat (Calm Zone) and keep your hands to yourself.
  2. Choose the card that matches how you feel right now.
  3. Place or glue your card in the box below while staying in your Calm Zone and keeping hands to yourself.

Remember: Stay in your Calm Zone and keep your hands to yourself.

+------------------------------+
| |
| Place Your Feeling Card |
| Here |
| |
+------------------------------+

Why did you choose this feeling today?

  1. ___________________________________


  2. ___________________________________


  3. ___________________________________


Print Page 1 of 2 separately.

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Activity

Breathing Practice

Objective: Use your Calm Superpower to practice deep breathing and notice how it helps you feel calm.

Materials:

  • Breathing Buddy
  • Quiet Corner Mat

Instructions:

  1. Get Ready: Sit on your Quiet Corner Mat (Calm Zone) and keep your hands to yourself. Place the Breathing Buddy on your belly.
  2. Smell the Flower: While staying in your Calm Zone Mat and keeping hands to self, inhale slowly through your nose for 1…2…3…4—feel the Buddy rise.
  3. Blow Out the Candle: Stay seated in your Calm Zone and keep your hands to yourself; exhale gently through your mouth for 1…2…3…4—feel the Buddy fall.
  4. Repeat: Keep your hands on the Buddy, stay in your Calm Zone Mat, and do five full breaths (smell the flower, blow the candle).

Reminder: Stay in your Calm Zone Mat and keep your hands to yourself throughout the activity.

How I Feel

Before Breathing Practice

😟 😐 😊 Circle the face that shows how you feel right now.





After Breathing Practice

😟 😐 😊 Circle the face that shows how you feel now.





My Calm Superplace

Draw or write about a place that helps you feel calm when you use your superpower.










You did an awesome job using your Calm Superpower!

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Worksheet

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