Lesson Plan
The Self-Care Sanctuary
Students will understand the importance of self-care for mental and emotional well-being, identify personal stressors, and develop a personalized toolkit of healthy coping strategies, including relaxation techniques and mindful breaks.
This lesson empowers students to prioritize inner peace, proactively manage stress, and build sustainable self-care habits essential for overall well-being throughout their lives.
Audience
Grades 5-12 Students
Time
60-75 minutes
Approach
Interactive discussion, reflective exercises, and practical demonstrations to build self-care skills.
Materials
Whiteboard or projector, Self-Care Sanctuary Slide Deck, My Self-Care Toolkit Worksheet, and Mindful Moment Activity Guide
Prep
Teacher Preparation
15 minutes
- Review the Self-Care Sanctuary Slide Deck and customize as needed.
- Print copies of the My Self-Care Toolkit Worksheet for each student.
- Familiarize yourself with the Mindful Moment Activity Guide.
- Gather any optional materials for relaxation techniques demonstration (e.g., soft music, small stress balls).
Step 1
Introduction: What is Self-Care?
10 minutes
- Begin with a warm-up question: "What comes to mind when you hear 'self-care'?" (5 minutes)
- Introduce the concept of self-care using the Self-Care Sanctuary Slide Deck (Slides 1-3).
- Facilitate a brief discussion on why self-care is important for everyone, especially students.
Step 2
Identifying Stressors
15 minutes
- Guide students through a reflective exercise to identify personal stressors. Use Self-Care Sanctuary Slide Deck (Slide 4).
- Distribute the My Self-Care Toolkit Worksheet and instruct students to complete the "My Stress Triggers" section.
- Encourage students to share (voluntarily) some common stressors and validate their feelings.
Step 3
Exploring Self-Care Strategies
20 minutes
- Introduce various self-care strategies using the Self-Care Sanctuary Slide Deck (Slides 5-8).
- Demonstrate a simple relaxation technique (e.g., deep breathing, progressive muscle relaxation) from the Mindful Moment Activity Guide.
- Have students practice the relaxation technique together.
- Discuss different types of self-care (physical, emotional, social, mental, spiritual) and provide examples.
Step 4
Building My Self-Care Toolkit
15 minutes
- Instruct students to complete the "My Self-Care Toolkit" section of the My Self-Care Toolkit Worksheet, selecting strategies that resonate with them.
- Encourage students to think about how they can incorporate these strategies into their daily routine.
- Facilitate a share-out session where students discuss one strategy they are excited to try.
Step 5
Conclusion and Reflection
5-10 minutes
- Reiterate the main objective: prioritizing inner peace and building sustainable self-care habits.
- Prompt students with a cool-down question: "What is one small step you can take this week to practice self-care?"
- Thank students for their participation and emphasize that self-care is an ongoing journey.
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Slide Deck
The Self-Care Sanctuary: Nurturing Our Inner Peace
Welcome to our journey into taking care of ourselves!
Today we'll explore why taking care of you is so important for a happy and healthy life.
What does 'self-care' mean to you?
Welcome students. Introduce the lesson as a journey into understanding and practicing self-care. Ask students what comes to mind when they hear the term 'self-care'.
What is Self-Care?
Self-care is any intentional action you take to care for your physical, mental, and emotional health.
It's about recharging your batteries, not draining them!
It's NOT selfish, it's essential!
Define self-care in simple, relatable terms. Emphasize that it's about intentional actions to maintain well-being.
Why is Self-Care Important?
- Reduces Stress: Helps you handle tough feelings.
- Boosts Mood: Makes you feel happier and more positive.
- Increases Energy: Gives you the fuel to do what you love.
- Improves Focus: Helps you concentrate better in school and other activities.
- Builds Resilience: Helps you bounce back from challenges.
Discuss the 'why' behind self-care. Connect it to managing stress, feeling better, and being more focused.
What Stresses You Out?
Everyone experiences stress! It's a normal part of life.
What are some things that make you feel stressed or overwhelmed?
Take a moment to think about your personal stress triggers.
Guide students to think about what causes them stress. This leads into the worksheet activity.
Exploring Self-Care Strategies
Self-care isn't just one thing! It comes in many forms:
- Physical: Moving your body, eating well, sleeping enough.
- Emotional: Expressing feelings, practicing gratitude.
- Social: Connecting with friends, spending time with family.
- Mental: Learning new things, taking a break from screens.
- Spiritual: Connecting with nature, practicing mindfulness.
Introduce different categories of self-care. Give a few examples for each category.
Mindful Moment: Deep Breathing
One powerful self-care tool is mindful breathing.
Let's try it together!
1. Find a comfortable position.
2. Close your eyes gently or soften your gaze.
3. Breathe in slowly through your nose, counting to 4.
4. Hold your breath for a count of 4.
5. Exhale slowly through your mouth, counting to 6.
6. Repeat 3-5 times.
Introduce mindful breathing as a quick and accessible technique. Lead a short demonstration.
Relaxation: Tense & Release
Another way to relax is to gently tense and then relax different parts of your body.
Example: Clench your fists tightly for 5 seconds, then completely relax them.
Notice the difference!
Explain progressive muscle relaxation simply. This can be another quick demonstration or just an idea for them to explore.
Mindful Breaks
Even short breaks can make a big difference!
- Step away from your work for a few minutes.
- Look out a window.
- Listen to a favorite song.
- Stretch your body.
- Grab a glass of water.
What kind of mindful break could you take today?
Emphasize taking short breaks throughout the day.
Build Your Self-Care Toolkit!
Now it's YOUR turn to create a personalized self-care toolkit!
Think about:
- What stresses you out?
- What strategies feel good to you?
- How can you make time for self-care in your daily life?
Transition to the worksheet activity where they will personalize their self-care plan.
Your Inner Peace Matters!
Remember, self-care is a journey, not a destination.
It's about making small, consistent choices to nurture your well-being.
What's one small step you can take this week to practice self-care?
Encourage students to commit to one small action.
Worksheet
My Self-Care Toolkit
Taking care of yourself is super important for feeling good and being your best! This worksheet will help you explore what self-care means to you and create a personalized plan.
Part 1: My Stress Triggers
What are some things that make you feel stressed, worried, or overwhelmed? Think about school, home, friends, or even things you worry about inside your head.
List at least 3 things:
Part 2: My Self-Care Strategies
Now let's think about ways you can take care of yourself when you feel stressed or just need a boost. Look at the categories below and write down at least one strategy for each that you think would help you.
Physical Self-Care (Taking care of your body)
Examples: Exercise, healthy food, getting enough sleep, stretching, taking a warm bath.
My Ideas:
Emotional Self-Care (Taking care of your feelings)
Examples: Talking to a trusted friend, journaling, practicing gratitude, listening to music, watching a funny movie.
My Ideas:
Mental Self-Care (Taking care of your mind)
Examples: Reading a book, learning something new, doing a puzzle, taking a break from screens, meditating.
My Ideas:
Social Self-Care (Connecting with others)
Examples: Spending time with family, calling a friend, playing a game with others, joining a club.
My Ideas:
Part 3: My Self-Care Commitment
Based on your strategies above, what is ONE small step you can commit to taking this week to practice self-care? Be specific!
I commit to:
Why is this important to me?
Activity
Mindful Moment Activity Guide
Mindful moments are short exercises that help you focus on the present and calm your mind. They are great tools for self-care!
Activity 1: Deep Breathing
This simple exercise can help you relax and recenter yourself quickly.
Instructions:
- Find a comfortable position, either sitting or standing. If sitting, plant your feet flat on the floor and straighten your back gently.
- You can gently close your eyes or soften your gaze by looking slightly downward.
- Place one hand on your chest and the other on your stomach. Feel your stomach rise and fall with each breath.
- Breathe in slowly through your nose for a count of 4.
- Hold your breath gently for a count of 4.
- Exhale slowly through your mouth for a count of 6, imagining you are blowing out a candle.
- Repeat this cycle 3-5 times, focusing only on the sensation of your breath.
Reflection:
- How do you feel after practicing deep breathing?
Activity 2: 5 Senses Check-in
This activity helps you ground yourself in the present moment by noticing details around you.
Instructions:
- Take a moment to sit quietly.
- 5 things you can see: Look around and notice five things you can see. Pay attention to colors, shapes, and textures.
- 4 things you can feel: Notice four things you can feel. This could be the chair beneath you, the texture of your clothes, the air on your skin, or your feet on the floor.
- 3 things you can hear: Listen for three distinct sounds. Maybe a clock ticking, people talking, or birds outside.
- 2 things you can smell: Take two gentle breaths and notice two different smells. (If you can't smell anything, that's okay!)
- 1 thing you can taste: Notice one taste in your mouth, even if it's just the taste of water or nothing at all.
Reflection:
- Did this activity help you feel more focused or calm? Why or why not?
Activity 3: Gentle Body Scan
This exercise helps you notice any tension in your body and encourages relaxation.
Instructions:
- Lie down or sit comfortably. You might close your eyes if that feels okay.
- Bring your attention to your feet. Notice any sensations there – warmth, coolness, pressure. Just observe without judgment.
- Slowly move your attention up your body, noticing your calves, knees, thighs, hips, stomach, chest, back, hands, arms, shoulders, neck, and finally your head and face.
- As you bring attention to each part, gently imagine any tension softening and releasing.
- Spend about 1-2 minutes on this, moving at your own pace.
Reflection:
- Where did you notice tension in your body? How did it feel to release it?
Use these mindful moments whenever you need a quick reset or a boost of inner peace!