Ready, Set, Calm Presenter Script

Slide 1: Ready, Set, Calm

Teacher: "Hello everyone! Welcome to Ready, Set, Calm. I’m [Your Name], and I’m excited to spend the next hour and a half with you exploring mindfulness and self-calming strategies. These practices are powerful tools you can model for students and use personally to reduce stress, boost focus, and foster a positive school climate. Let’s begin by taking a moment to settle in. Feel free to close your eyes or soften your gaze, rest your hands comfortably, and take a deep breath in… and out."

Slide 2: Agenda

Teacher: "Here’s our roadmap for today. We’ll start with a breathing warm-up, read the ‘Mindful Moments’ passage, discuss prompts, practice breath techniques in pairs, watch a guided mindfulness video, play an emotion wheel game, complete a self-calming worksheet, take a quick quiz, introduce a project, and finish with a cool-down and gratitude circle. Does anyone have any questions before we dive in?"
[Pause for nods or brief questions.]
Teacher: "Great—let’s get started!"

Slide 3: Warm-Up: 4-7-8 Breathing

Teacher: "To open, we’ll do the 4-7-8 breathing exercise. When you hear the bell, inhale for 4 seconds, hold for 7 seconds, then exhale for 8 seconds. I’ll play the Calming Bell Warm-Up Audio to guide us. Ready?"
[Play audio]
Teacher (softly counting): "Inhale… 2… 3… 4. Hold… 2… 3… 4… 5… 6… 7. Exhale… 2… 3… 4… 5… 6… 7… 8."
Teacher: "Let’s do one more round."
[Play audio again]
Teacher: "How did that feel? Can someone share one word that describes your experience?"
[Invite two volunteers.]
Teacher: "Thank you for sharing! Notice how a simple break can shift our focus and calm our minds."

Slide 4: Reading: Mindful Moments

Teacher: "Now, I’m handing out the Mindful Moments Reading Passage. Please read silently or take turns reading aloud—whatever feels best. As you read, underline the definition of mindfulness and circle three benefits of mindfulness in schools. You have 10 minutes. Let’s begin."

Slide 5: Discussion Prompts

Teacher: "Thank you for reading. Let’s discuss two prompts:

1. When have you noticed stress in your day?
2. How might a quick mindfulness break help?

I’ll invite three people for each question. Who would like to share about noticing stress first?"
[Facilitate responses—2–3 for each question.]
Teacher: "Excellent insights. Notice how these breaks create space for reflection and reset."

Slide 6: Activity: Breath Techniques

Teacher: "Please pair up now. I’m giving each pair the Mindful Breath Activity Cards. The cards describe three techniques: Box Breathing, Mindful Counting, and Belly Breathing. Practice each one together, then discuss which felt easiest and which you’d use with students. You have 10 minutes—go ahead!"
[Circulate, prompt deeper thinking: “What did you notice in your body?”]

Slide 7: Guided Mindfulness Video

Teacher: "Let’s come back together and get comfortable for a short guided mindfulness video. Please follow the instructor on screen. I’ll play the Guided Mindfulness Video now."
[Play video]
Teacher: "Thank you. Who’d like to share one thought or sensation they noticed?"
[Invite 1–2 responses.]

Slide 8: Game: Emotion Wheel

Teacher: "Now for a game. Form groups of three or four. Each group draws an emotion from the Emotion Wheel Game Materials. Role-play a scenario where someone feels that emotion, then demonstrate a calming technique from today. You’ll have 5 minutes to prepare and 1 minute to share. Ready? Go!"
[After sharing, ask: “What made that strategy effective?”]

Slide 9: Worksheet: Self-Calming Scenarios

Teacher: "Great job! Next, here’s the Mindfulness Self-Calming Worksheet. You’ll see scenario prompts—select a technique and describe how you’d apply it. Take 7 minutes to complete it quietly. I’ll walk around if you need any support."

Slide 10: Quiz: Ready, Set, Calm

Teacher: "Time for a quick check. Please complete the Ready, Set, Calm Quiz on your own. You have 10 minutes. When you’re done, hand it to me and I’ll use the Ready, Set, Calm Quiz Answer Key to score."
[Collect quizzes after time ends.]

Slide 11: Project Introduction

Teacher: "You’re almost there! Let’s review the Self-Calming Strategy Project Sheet. Over the next two weeks, choose one technique from today to implement with your students. Document your steps, reflections, and outcomes, then submit following the criteria in the Self-Calming Project Rubric. Any questions?"
[Answer questions briefly.]

Slide 12: Additional Video Resources

Teacher: "For further exploration, check out these videos: Mindful Movements Tutorial and Quick Calm Classroom Strategy. Feel free to share them with your colleagues or use them in future PD sessions."

Slide 13: Cool-Down & Gratitude

Teacher: "Let’s close with a quick cool-down and gratitude circle. First, stand and stretch together—reach your arms overhead… lean gently side to side… shake out your shoulders. Now, we’ll go around the room. Please share one key takeaway from today and one thing you appreciate about yourself or a colleague. I’ll start: I appreciate how engaged you all have been. Who’s next?"

Slide 14: Thank You

Teacher: "Thank you for joining Ready, Set, Calm! I appreciate your energy and openness. If you have any questions or need support, email me at [Your Email Here]. Have a calm and mindful rest of your day!"

Mindful Moments Reading Passage

Mindfulness is the simple practice of paying attention, on purpose, to the present moment—without judging what you notice. When we practice mindfulness, we become aware of our thoughts, emotions, and physical sensations as they happen. Instead of reacting on autopilot, we learn to pause, observe, and choose how to respond.

In a busy school environment, mindfulness helps educators and students alike:
• Reduce Stress: A short mindful break can calm a racing mind and lower tension in the body.
• Boost Focus: By training attention on one thing at a time, we improve concentration for teaching, learning, and decision-making.
• Regulate Emotions: Noticing feelings early makes it easier to manage strong reactions and maintain a positive classroom climate.
• Strengthen Relationships: When we listen and observe without judgment, we connect more deeply with colleagues and students.
• Foster Well-Being: Regular practice supports overall mental health, resilience, and job satisfaction.

When you bring mindfulness into the school day—whether through a five-minute breathing exercise, a guided visualization, or simply pausing to notice your surroundings—you create more space for calm, clarity, and compassion.

Reflection Questions

1. In your own words, what is mindfulness?
   
   
   
2. List three key benefits of mindfulness in schools.
   
   
   
3. Think of a moment in your day when a quick mindful break could help. Describe the situation and which technique you might use.
   
   
   
   
   
   

Ready, Set, Calm Discussion

Overview

Purpose: Deepen understanding of mindfulness and self-calming by sharing personal experiences, connecting benefits to real-life situations, and exploring strategies for practical use in schools.
Time: 10 minutes
Materials:

• Ready, Set, Calm Slide Deck (Slide 5)
• Mindful Moments Reading Passage
• Optional: Mindful Breath Activity Cards for reference

Discussion Norms

• Listen actively and respectfully – one speaker at a time.
• Keep contributions concise so everyone has a chance to share.
• Speak from personal experience (“I noticed…,” “I felt…”).
• Suspend judgment and encourage curiosity.

Facilitator Guide

1. Invite participants to form a loose circle or stay seated if in rows.
2. Remind the group of norms and the purpose: to connect the reading to their own stress moments and potential strategies.
3. Use a timer or gentle signal to keep each speaking turn to about 1 minute.
4. Record key themes on a shared whiteboard or chart paper.

Discussion Prompts

1. When have you noticed stress in your day?

• Follow-up questions:
  • What physical sensations accompanied that stress (e.g., tight shoulders, racing heart)?
  
  
  
  • What was the trigger? (Meeting deadlines, classroom disruptions, unexpected changes?)
  
  
  
  • How did you typically respond before learning these mindfulness strategies?

2. How might a quick mindfulness break help in that situation?

• Prompt participants to connect to specific techniques:
  • Which breath technique from the Mindful Breath Activity Cards would you choose? Why?
  
  
  
  • What might be an obstacle to taking that break in a busy school day? How could you overcome it?
  
  
  

Synthesis Questions (if time allows)

• How do the benefits listed in the reading (e.g., reduced stress, improved focus) show up in your examples?
• What one small step could you commit to today to build a quick mindful pause into your routine?
  
  
  

Closing the Discussion

• Summarize three common themes or insights that emerged.
• Encourage participants to note these reflections on their Mindfulness Self-Calming Worksheet for later application.
• Transition smoothly into the next activity (Breath Techniques pairs).

Breath Techniques Activity Cards

Use these cards in pairs to practice and discuss three self-calming breathing exercises. Each card includes steps and reflection prompts.

1. Box Breathing

Steps:

1. Inhale slowly through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale gently through your mouth for 4 seconds.
4. Hold your lungs empty for 4 seconds.
5. Repeat cycle 4–6 times.

Reflection Prompts:

• How did counting help you stay present?
  
  
  
• What physical sensations did you notice during the hold phases?
  
  
  

2. Mindful Counting

Steps:

1. Sit or stand comfortably with a straight spine.
2. Close your eyes or soften your gaze.
3. Inhale and count “1” silently in your mind.
4. Exhale and count “2.”
5. Continue up to 10, then start again at 1.
6. Practice for 2–3 minutes.

Reflection Prompts:

• Did your mind wander? If so, how did you bring attention back to counting?
  
  
  
• Which count felt the most challenging to maintain focus?
  
  
  

3. Belly (Diaphragmatic) Breathing

Steps:

1. Place one hand on your chest and the other on your belly.
2. Inhale slowly through your nose, feeling your belly rise more than your chest.
3. Pause for 1–2 seconds.
4. Exhale through pursed lips, feeling your belly fall.
5. Continue for 5–7 breaths, noticing the rise and fall.

Reflection Prompts:

• Where did you feel movement most strongly—chest or belly?
  
  
  
• How did this deeper breathing affect your stress level or focus?
  
  
  

Tips for Pairs:

• Take turns leading one round of each technique while your partner observes.
• Share one word describing how each technique felt.
• Discuss which technique you’d use in a busy moment and why.

Use these cards to build confidence in guiding students through quick, effective breathing breaks.

Emotion Wheel Game Materials

Use this game to practice applying mindfulness techniques to various emotions through role-play and group discussion.

Materials Needed

• Emotion Wheel (printable or spin-wheel)
• Emotion cards (see list below)
• Timer or stopwatch
• Space for groups to role-play

Emotion Cards

Prepare cards or wheel sections with these emotions:

• Frustration
• Anxiety
• Excitement
• Sadness
• Anger
• Overwhelm
• Distraction
• Nervousness

Setup

1. Arrange participants in small groups of 3–4.
2. Place the Emotion Wheel or shuffled emotion cards in the center of each group.

How to Play

1. A group member spins the wheel or draws an emotion card.
2. The group has 1 minute to plan a brief role-play scenario illustrating that emotion in a classroom or school context (e.g., a student frustrated with homework, a teacher feeling overwhelmed during meetings).
3. The group chooses one mindfulness or breathing technique from today’s session to manage the emotion.
4. Perform the 1–2 minute role-play for the whole class.
5. After each performance, spend 2 minutes discussing:
   • Which technique was used and why?
   • How did the technique help in the scenario?
   • What alternative self-calming strategy could also work?

Debrief Questions

• What did you notice about linking specific techniques to different emotions?
• Were some techniques more effective for certain emotions? Why?
• How could you adapt this quick game for your students or staff during the school day?

Time: 10 minutes total (5 minutes planning & role-play, 5 minutes discussion)

Mindfulness Self-Calming Worksheet

Use this worksheet to practice selecting and applying breathing or mindfulness techniques to real-life scenarios. For each situation below:

1. Choose a technique from the Mindful Breath Activity Cards.
2. Describe how you would guide or use the technique step by step.
3. Reflect on the expected physical and emotional sensations.
4. Consider how you’d implement this quickly in a busy school moment.

Scenario 1: Test Anxiety

A group of students are about to take a big exam and you notice several are breathing rapidly and looking nervous.

1. Which self-calming technique would you choose and why?
   
   
   
2. Step-by-step, how would you guide the students through this technique?
   
   
   
   
   
   
   
   
   
   
   
3. What physical or emotional sensations do you expect the students to notice during or after the exercise?
   
   
   
   
   
   
4. How could you implement this quick break without disrupting the exam schedule?
   
   
   
   
   
   

Scenario 2: Overwhelmed Teacher

You’re feeling pulled in multiple directions—emails, lesson prep, and meetings—and you notice tension building in your shoulders.

1. Which technique would help you regain calm and focus?
   
   
   
2. Describe how you would practice or teach yourself this technique in a 2-minute break.
   
   
   
   
   
   
   
   
   
   
   
3. What bodily changes (e.g., heart rate, muscle tension) might this technique address?
   
   
   
   
   
   
4. Where and when in your school day could you realistically fit this mini-break?
   
   
   
   
   
   

Scenario 3: Distracted Student

A learner is struggling to concentrate because of noise in the hallway and keeps looking up from their work.

1. Which mindfulness strategy would you offer to help refocus attention?
   
   
   
2. Outline the instructions you’d give—what would you say first, and what cues would you use?
   
   
   
   
   
   
   
   
   
   
   
3. How might this practice shift the student’s attention back to the task?
   
   
   
   
   
   
4. How could you modify this technique for a whole-class transition activity?
   
   
   
   
   
   

Scenario 4: Frustrated Colleague

A fellow teacher is upset after a challenging parent conference and needs a quick reset before the next class.

1. Which breathing or mindfulness method would you suggest?
   
   
   
2. Explain how you would lead them through the practice in under 3 minutes.
   
   
   
   
   
   
   
   
   
   
   
3. What emotional benefits do you anticipate from this practice?
   
   
   
   
   
   
4. How might you encourage colleagues to adopt this practice regularly?
   
   
   
   
   
   

Calming Bell Warm-Up Audio

Description: A 30-second audio clip of a slow, resonant bell tone designed to ground participants and signal the start of the breathing exercise.
Usage: Play at the beginning of the session when you introduce the 4-7-8 breathing warm-up. The soothing bell invites everyone to settle in, soften their gaze, and focus on their breath.

Guided Mindfulness Video

Description: A 3–5 minute instructor-led video guiding participants through a short mindfulness practice. Focuses on body awareness, gentle movement, and breath to cultivate presence and calm. Perfect for embedding directly into the Ready, Set, Calm Slide Deck.

Video Features:

• Encourages seated, comfortable posture.
• Brief body scan from head to toe.
• Guided breath awareness (3 minutes).
• Grounding prompts to notice sounds and sensations.

Usage in Slide Deck:

• Embedded on the “Guided Mindfulness Video” slide.
• Cue participants to follow the on-screen instructor.
• After playback, invite 1–2 reflections using the slide prompts.

Link (if needed): Watch Guided Mindfulness Video

Ready, Set, Calm Quiz Answer Key

This answer key provides model responses, grading rubrics, and scoring guidance to support consistent, objective grading of the Ready, Set, Calm Quiz.

Question 1: In your own words, what is mindfulness?

Model Answer:

• Mindfulness is the practice of paying deliberate attention to the present moment—observing thoughts, emotions, and bodily sensations without judgment.

Grading Rubric (2 points total):

• 2 points: Captures both (a) intentional, present-moment awareness and (b) non-judgmental attitude.
• 1 point: Mentions only one of these key elements (e.g., attention to the present OR non-judgment).
• 0 points: Definition is vague, off-topic, or missing.

Question 2: Which of the following is NOT listed as a key benefit of mindfulness in schools?

Correct Answer: Increasing test scores

Scoring: 1 point for selecting “Increasing test scores.” 0 points for any other selection.

Question 3: Which breathing technique involves inhaling through your nose, holding briefly, and exhaling through pursed lips while feeling the rise and fall of your belly?

Correct Answer: Belly (Diaphragmatic) Breathing

Scoring: 1 point for selecting “Belly (Diaphragmatic) Breathing.” 0 points otherwise.

Question 4: Rate your confidence in guiding a group through a short, guided mindfulness video activity.

This is a self-assessment. There is no “correct” answer; use participants’ responses to guide future support and professional development planning. Do not assign points for this question.

Question 5: Describe one quick mindfulness or self-calming strategy you plan to implement in your classroom or daily routine, and explain why you chose it.

Model Answer Components:

1. Strategy Identification: Clearly named technique (e.g., Box Breathing, 4-7-8 Breath, Mindful Counting, Body Scan).
2. Rationale: Explanation of why it fits the teacher’s context (e.g., quick to use during transitions, easy to teach students, addresses a specific stressor).

Grading Rubric (2 points total):

• 2 points: Both a clear strategy and a logical, specific rationale are provided.
• 1 point: Strategy named but rationale is vague or missing (or vice versa).
• 0 points: Neither a clear strategy nor a rationale is given.

Overall Scoring Guide

• Question 1: 2 points
• Question 2: 1 point
• Question 3: 1 point
• Question 4: 0 points (self-assessment)
• Question 5: 2 points

Maximum Total Score: 6 points

Use this key to ensure reliable grading. For open-response items, consider sharing exemplar answers with participants or using paired review to calibrate scoring.

Self-Calming Strategy Project Sheet

Overview

In this project, you will select one mindfulness or self-calming technique from our session to implement with your students (or colleagues). You will plan, enact, document, and reflect on the process to deepen your understanding of how these strategies support emotional well-being and focus in real classroom settings.

Objective: Apply one self-calming technique in your school context, track its impact, and reflect on outcomes.

Due Date: Two weeks from today (adjust as needed for your school calendar).

Project Steps

1. Select Your Technique
   Review the techniques you practiced (e.g., Box Breathing, Mindful Counting, Belly Breathing, 4-7-8 Breathing, Guided Visualization). Note your choice below:
   Technique Chosen: _______________________________________________________
   
   
   
2. Plan Your Implementation
   • Identify the setting (grade level, subject, staff meeting, etc.)
   • Define your goal (e.g., reduce test anxiety, calm transition, reset after recess)
   • Choose timing and frequency (one time, daily, twice a week)Implementation Plan:
   
   
   
   
   
   
3. Collect Baseline Observations
   Before introducing the technique, note current behaviors, student mood, or class energy. Describe what you observe:
   Baseline Notes:
   
   
   
   
   
   
4. Execute & Document
   Conduct the self-calming exercise according to your plan. For each session, record:
   • Date & Time: ________
   • Duration: ________
   • Group Size/Context: ________
   • Student/Participant Response (verbal reactions, body language):
     
     
     
5. Reflect on the Experience
   After at least two sessions, reflect on:
   • What went well?
     
     
     
   • What challenges did you encounter?
     
     
     
   • How did the technique affect stress, focus, or classroom climate?
     
     
     
     
     
     
6. Prepare Your Submission
   Compile the following into one document or folder:
   • Your implementation plan (Step 2)
   • Baseline observations (Step 3)
   • Session logs (Step 4)
   • Reflection responses (Step 5)
   • Any artifacts (photos, student work samples, audio/video excerpts)

Refer to the Self-Calming Project Rubric to ensure you meet all criteria.

Reflection Prompts for Submission

Use these prompts as part of your final reflection section:

1. In what ways did your chosen technique align with your initial goal?
   
   
   
2. What specific changes did you notice in participants’ emotional state or engagement?
   
   
   
3. How might you adjust your approach if you repeat this practice?
   
   
   
4. What support or resources would help you sustain this practice regularly?
   
   
   
   
   
   

Thank you for investing in your well-being and that of your students. We look forward to seeing your insights and growth!

Self-Calming Project Rubric

Use this rubric to evaluate the Self-Calming Strategy Project. Each criterion is scored on a 4-point scale (4 = Exemplary, 3 = Proficient, 2 = Developing, 1 = Beginning).

Total Score: __ / 20
Feedback: ____________________________________________________________________________________________
Next Steps: ____________________________________________________________________________________________

Refer back to the Self-Calming Strategy Project Sheet to ensure all criteria are addressed.

Cool-Down & Gratitude

1. Group Stretch (2–3 minutes)

Guide participants through a gentle, full-body stretch to release any remaining tension:

• Neck Rolls: Slowly roll your head in a circle 2 times each direction.

• Shoulder Shrugs & Rolls: Lift shoulders toward ears, hold for 2 seconds, then release. Roll shoulders forward and backward.

• Arm Reach & Side Stretch: Inhale, sweep arms overhead; exhale, lean gently to the right. Hold for 5 seconds. Repeat to the left.

• Spinal Twist (Seated or Standing): Place right hand on left knee (or lower back), inhale to lengthen spine, exhale to twist gently left. Hold 3–5 breaths. Repeat on the other side.

Encourage participants to notice any areas of release or warmth as they stretch.

2. Gratitude Circle (2–3 minutes)

Invite everyone to remain standing or sit in a circle. Going around the room, each person shares:

1. One Key Takeaway: A strategy or insight they’ll use going forward.
   
2. One Appreciation: Something they appreciate about themselves, their colleagues, or today’s session.

• Model the format: “I will take away [breathing technique], and I appreciate [your openness/sharing/energy].”
• Keep each share to 20–30 seconds so everyone has a chance to speak.

Closing Prompt: “Thank you all for your openness and commitment to calm. Carry this sense of community and mindfulness into your next lesson or meeting.”