Mindful Navigator Script

1. Warm-Up: Stress Detours Skit (5 minutes)

Teacher: "Good morning/afternoon everyone! Today, we're going to talk about something we all experience: stress. Sometimes, life throws us a curveball, a 'detour' that can make us feel a little lost. Let's watch a quick scenario to see what I mean."

(Teacher performs a short, relatable skit. Example scenario: A student character realizes they left their important project at home on the morning it's due, reacts by panicking, snapping at a friend, and feeling overwhelmed.)

Teacher: "Okay, pause there. What did you notice about the character in our skit? How did they react to their 'detour'?

Has anyone ever felt something similar when facing a challenge? What did it feel like?

Today, we're going to learn how to be our own 'Stress GPS' and navigate these detours with a little more calm and control."

2. Understanding Your Stress GPS (7 minutes)

Teacher: (Display Stress GPS Slides - Slide: Your Brain's Alarm System)

"So, what exactly is stress? It's your body's natural alarm system! When you face a challenge or something new, your brain sends signals to get your body ready. This is a super old part of our brain, and it developed to help us survive dangers, like if a saber-toothed tiger was chasing us a long, long time ago. It's called the 'fight, flight, or freeze' response."

"Fight means your body gets ready to confront the danger. Flight means it gets ready to run away. And Freeze means it might just stop and hope the danger passes. All these reactions are about keeping you safe."

"The thing is, sometimes this amazing alarm system goes off even when there isn't a saber-toothed tiger. Maybe you forgot your homework, or you have a big test, or there's a disagreement with a friend. Your body still reacts as if there's a big threat, and that's when stress can start to feel overwhelming."

(Display Stress GPS Slides - Slide: What Are Your Stress Triggers?)

"These things that set off our alarm system are called stress triggers. Just like a trigger sets off a chain reaction, a stress trigger sets off your body's stress response. What's a trigger for one person might not be for another. They are very personal."

"Can anyone share a general example of something that might be a stress trigger for students? (e.g., 'getting a bad grade,' 'having too much homework,' 'friend drama')."

"Now, when our stress alarm goes off, we can either take an 'unhelpful detour' that makes things worse, or we can find a 'helpful coping route' that guides us back to a calmer place."

(Display Stress GPS Slides - Slide: Choosing Your Coping Routes)

"Unhelpful detours might look like yelling, avoiding the problem, giving up, or even unhealthy habits. Helpful coping routes are strategies that help us manage those strong feelings – like talking to someone, getting some exercise, listening to music, or practicing deep breathing. We want to choose those helpful routes!"

3. Mapping Your Triggers (10 minutes)

Teacher: (Display Stress GPS Slides - Slide: Activity: Map Your Stress Triggers!)

"Now it's your turn to be a stress detective! I'm going to hand out a Trigger Map Sheet. On this sheet, I want you to think about two times recently when you felt stressed. What were the specific triggers? Write them down."

(Distribute Trigger Map Sheet.)

Teacher: "For each trigger, I want you to think: 'How did this make me feel in my body? What emotions did I experience?' And then, the most important part: 'What's a healthy coping route I could use next time this trigger happens?' You can brainstorm ideas from our slides, or think of your own."

(Circulate the room, offering support and asking guiding questions like: "What does that feeling tell you? What could be a small step you take? Is there someone you could talk to?")

4. Practicing a Calming Route: Box Breathing (5 minutes)

Teacher: (Display Stress GPS Slides - Slide: Your GPS Tool: Box Breathing)

"Fantastic work mapping your triggers! Now, let's learn a super effective, simple 'GPS tool' that can help us calm our alarm system when it's going off. It's called Box Breathing."

"Imagine you're tracing the outline of a square box with your breath. It has four equal sides, and so does our breathing technique."

"Here's how we'll do it:

1. We'll breathe in slowly for a count of four (imagine going up the first side of the box).
2. Then, we'll hold that breath gently for a count of four (across the top).
3. Next, we'll breathe out slowly for a count of four (down the other side).
4. And finally, we'll hold our breath again, gently, for a count of four (across the bottom)."

"Let's try it together. You can close your eyes if you feel comfortable, or just focus on the instructions. I'll guide you through a few rounds using our Box Breathing Audio instructions."

*(Lead students through 3-5 rounds of box breathing. Follow the instructions/pacing described in Box Breathing Audio.)

5. Cool Down: Reflection on Navigating Stress (3 minutes)

Teacher: (Display Stress GPS Slides - Slide: Navigating Forward)

"How did that feel? Take a moment to notice if you feel any different now than before we started the breathing.

Can you think of one situation, maybe even just one, in the coming week where you might try using box breathing or another coping route we discussed today?

Remember, you do have a 'Stress GPS' inside you. You can learn to identify your triggers, understand how your body reacts, and choose healthier 'coping routes' to navigate life's detours. Practice makes progress! Thanks everyone."

My Stress GPS: Trigger Map

Name: ____________________________

Date: ____________________________

We all experience stress, and different things (called triggers) can set off our body's alarm system. The good news is, we can learn to identify our triggers and choose healthy coping routes to navigate through them!

Trigger 1: What set off my stress alarm?

Describe a specific situation or event that recently made you feel stressed.

How did this trigger make me feel?

Think about your body (e.g., fast heartbeat, tight shoulders, upset stomach) and your emotions (e.g., angry, worried, sad, overwhelmed).

My Coping Route: What is ONE healthy thing I can do next time?

Brainstorm a specific action or strategy you could use (e.g., Box Breathing, talking to a trusted adult, taking a walk, listening to music).

Trigger 2: What else set off my stress alarm?

Describe another specific situation or event that recently made you feel stressed.

How did this trigger make me feel?

Think about your body and your emotions.

My Coping Route: What is ONE healthy thing I can do next time?

Brainstorm a specific action or strategy you could use.

Reflection:

Why is it important to know your stress triggers and coping routes?

Cool Down: Box Breathing Practice

This cool-down guides students through a simple and effective box breathing technique, promoting relaxation and self-control after identifying stress triggers.

Instructions for Teacher (to facilitate audio/guided practice):

(While this material is named 'Box Breathing Audio', it provides the script and guidance for the teacher to lead the exercise. The teacher may choose to find external guided audio or lead it themselves using this script.)

1. Set the Atmosphere: Ask students to sit comfortably in their chairs, with both feet on the floor if possible. Encourage them to gently close their eyes or lower their gaze to a spot in front of them.

2. Introduce the Technique: "We're going to practice a calming technique called Box Breathing. Imagine you're tracing the outline of a square box with your breath. Each side of the box represents a step: inhale, hold, exhale, hold."

3. Lead the Practice (Teacher's Script):

   • "Let's begin. Slowly breathe in through your nose for a count of four. (Count: 1, 2, 3, 4)"
   • "Now, gently hold your breath for a count of four. (Count: 1, 2, 3, 4)"
   • "Slowly breathe out through your mouth for a count of four. (Count: 1, 2, 3, 4)"
   • "And hold your breath out for a count of four. (Count: 1, 2, 3, 4)"

4. Repeat: "Let's do that again. Breathe in (1, 2, 3, 4), hold (1, 2, 3, 4), breathe out (1, 2, 3, 4), hold (1, 2, 3, 4)."

5. Continue for several rounds: Repeat the cycle 3-5 more times, maintaining a calm and steady pace. Use your voice to guide their breathing.

6. Gentle Return: "Now, slowly let your breathing return to its natural rhythm. When you're ready, gently open your eyes."

Student Reflection Prompts (Optional - for verbal discussion or quick jot):

• How did that breathing exercise make your body feel?
  
  
  
• Did you notice any changes in your mood or level of calmness?
  
  
  
• When might be a good time to use this Box Breathing technique in your daily life?