This is one of my favorite mindfulness techniques. I often use it at the beginning of class to set the tone and allow everyone the opportunity to slow down and check in. The activity can be done anywhere but this script is for a classroom where students are seated at their desks. I highly recommend it, especially for teens and tweens. Speak slowly, allow for pauses and space for participants to look inward.
Body, Mind, Mood, Breath
Invite everyone to get comfortable sitting back in their chair or with heads down on desks. Maybe eyes are closed or turned down to encourage focus and minimize distractions.
Turn the attention inward to how you are feeling.
- What is going on in your body? Is there any tension? Softness? Aches? Openness? Just notice without judging or trying to change it.
- Now observe your mind. What is it’s level of activity? It is busy? Calm? Stuck on one thing? Or jumping from thought to thought?
- Now notice your mood. How are you feeling today? What are you bringing into class? Can you name the mood you are currently in? Allow whatever it is to be without judgement.
- Now turn your attention to your breath. Notice the inhalation and the exhalation. Is it fast, slow, steady, ragged, smooth, warm, cool? Where in your body do you feel the breath?
Take two more breaths. Simply observe. When you are ready open your eyes.