top of page
This site was designed with the
.com
website builder. Create your website today.Start Now

"Mindfulness isn't difficult. We just need to remember to do it"

                              -Sharon Shaltzberg

Song Selection
​
At the beginning, middle, or end of the class. Have the students listen to a song that someone can request or one that you choose. Have the students silently listening and not on their phones. They can choose to keep their eyes open or closed. Helps studeents refocus and connect back to how they are feeling today. If you would like, they can also write a relfection after listening to the song: How it makes them feel, think of, etc...
​
​
play-it-again-720x540.png

10 second Breath out

Before a test, beginning of class, end of class have students take a deep breath as the teacher counts down from 10. Something as simple breathing can refocus our minds and help students get intune with their body awareness. Sometimes all we have to do in life is remember to breath!
breathing.jpg

Box Breathingg

  1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.

  2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

  3. Begin to slowly exhale for 4 seconds.

  4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

Using your Senses

  1. Holding: First, take a Chocolate (or another small treat) and hold it in the palm of your hand or between your finger and thumb.

  2. Seeing: Take time to really focus on it; gaze at the chocolate with care and full attention—imagine that you’ve just dropped in from Mars and have never seen an object like this before in your life. Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.

  3. Touching: Turn the chocolate over between your fingers, exploring its texture. Maybe do this with your eyes closed if that enhances your sense of touch.

  4. Smelling: Hold the chocolate beneath your nose. With each inhalation, take in any smell, aroma, or fragrance that may arise. As you do this, notice anything interesting that may be happening in your mouth or stomach.

  5. Placing: Now slowly bring the chocolate up to your lips, noticing how your hand and arm know exactly how and where to position it. Gently place the chocolate in your mouth; without chewing, noticing how it gets into your mouth in the first place. Spend a few moments focusing on the sensations of having it in your mouth, exploring it with your tongue.

  6. Tasting: When you are ready, prepare to chew the chocolate, noticing how and where it needs to be for chewing. Then, very consciously, take one or two bites into it and notice what happens in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in your mouth and how these may change over time, moment by moment. Also, pay attention to any changes in the object itself.

  7. Swallowing: When you feel ready to swallow the chocolate, see if you can first detect the intention to swallow as it comes up so that even this is experienced consciously before you actually swallow the chocolate.

  8. Following: Finally, see if you can feel what is left of the chocolate moving down into your stomach, and sense how your body as a whole is feeling after you have completed this exercise.

Senses.jpeg
bottom of page