Daily Reflection Journal

Use the calming theme colors (#A1887F, #8D6E63, #795548) and a soft border to frame your reflections.

1. List three things your body helps you do that you’re thankful for:

2. Write one kind message to your inner voice about your appearance:

3. Sketch a symbol that represents your gratitude for your body:

Guided Visualization Script (7 minutes)

Use a calm, soothing voice. Pause gently between lines to allow the student to imagine and reflect.

1. Setting the Scene (1 minute)

• “Let’s begin by finding a comfortable seated position or lying down, whichever feels most relaxing for you.
• Close your eyes if that feels safe, and take a deep breath in through your nose… and exhale slowly through your mouth.”
• Repeat this two more times, noticing how your body feels with each breath.

2. Grounding into the Body (1 minute)

• “Let your attention move to your feet. Notice how they connect to the ground or the chair beneath you.
• Feel the support and stability there, knowing your body is carrying you safely.”
• “Now gently bring your focus to your legs… your belly… your chest.”
• Pause 5–7 seconds to let the student notice sensations in each area.

3. Imagining a Safe Place (1 minute)

• “Picture a place where you feel completely calm and happy—maybe a beach, a forest, or a cozy room.
• Notice the colors, the sounds, and the feeling in the air.”
• Pause for 10 seconds to let the image settle.

4. Gratitude for Body Strength (2 minutes)

• “In this safe place, imagine your body is moving with ease.
• Feel your legs walking or running, notice your arms reaching or lifting.
• Think of three things your body helps you do—like playing with friends, giving hugs, or drawing.
• After each one, pause and say quietly in your mind: ‘Thank you, body, for letting me ___.’”
• Prompt the student: “What did you notice? How did it feel to say ‘thank you’?” (Pause 15 seconds; then ask.)

5. Noticing Positive Energy (1 minute)

• “Focus on the warmth or light you might feel as you appreciate your body’s abilities.
• Let that feeling spread from your heart to the rest of your body—your shoulders, your hands, your face.”
• Pause for 10 seconds to allow the sensation.

6. Returning & Reflection (1 minute)

• “When you’re ready, gently wiggle your fingers and toes. Bring your awareness back to the room.
• Take a deep breath in… and out.”
• “Open your eyes slowly. Notice how you feel right now.”
• Prompt for a quick reflection: “What is one feeling or thought you’re carrying forward from this visualization?”

Follow-Up Questions:

• “Which body function did you feel most grateful for today?”
• “How can you remind yourself of this gratitude when you need a positive boost?”

Personal Affirmation Script

Purpose: Use positive statements to reinforce a healthy body image and boost confidence.

Teacher Tips:

• Posture & Tone: Encourage the student to stand or sit tall with shoulders relaxed. Model a calm, steady voice—gentle yet confident.
• Pacing & Repetition: Say each affirmation slowly. Pause briefly between repeats to let it sink in. Invite the student to mirror you.

1. Affirmation 1:
   “I appreciate all the amazing things my body does for me.”
   
   • Repeat 3 times, gradually increasing confidence in each repetition.

2. Affirmation 2:
   “I am strong, capable, and deserving of kindness.”
   
   • Repeat 3 times, encouraging the student to place a hand over their heart if comfortable.

3. Affirmation 3:
   “I choose to speak to myself with love and respect every day.”
   
   • Repeat 3 times, inviting the student to smile and notice how their body feels.

Closing Breath:

• Lead a final deep breath: inhale for 4 counts… hold for 2… exhale for 6.
• Remind the student to carry these affirmations with them and revisit whenever they need a positive boost.