Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us. -Mindful.org

Visualization

In creating your own special place, you will be making a retreat for relaxation and guidance. This place may be indoors or out. In structuring your place follow a few guidelines:

  1. Allow a private entry into your place.

  2. Make it peaceful, comfortable and safe.

  3. Fill your place with detail; include smells, textures, sounds, tastes, etc.

  4. Allow room for an inner guide or another person to be comfortable with you.

When you are ready to go to your special place, get comfortable and close your eyes. Focus on the special place you created, notice all the details. Take at least three minutes to spend in your special place, take longer if you need. Then, before you are ready to come back, say to yourself, “I am relaxed and calm,” or “I can relax here whenever I want.” When you are ready to, open your eyes.

Relaxation

In progressive relaxation, whole muscle groups are simultaneously tensed and then relaxed. This shorthand procedure is for achieving deep muscle relaxation quickly. Directions: Tense each muscle group from five to seven seconds and then relaxing from 15 to 30 seconds. Remember to notice the contrast between the sensations of tension and relaxation.

  1. Curl both fists, tightening biceps and forearms. Relax

  2. Wrinkle up forehead. At the same time, press your head as far back as possible; roll it clockwise in a complete circle, reverse. Now wrinkle up the muscles of your face like a walnut: frowning, eyes squinted, lips pursed, tongue pressing the roof of the mouth, and shoulders hunched. Relax.

  3. Arch your back as you take a deep breath into your chest. Take a deep breath, pressing out the stomach. Hold. Relax.

  4. Pull feet and toes back toward face, tightening shins. Hold. Relax. Curl toes, simultaneously tightening calves, thighs, and buttocks. Relax.

Grounding

Activity

  1. Choose any object in the room.

  2. In your mind, describe the object in great detail

    1. What color is it?

    2. What is the texture?

    3. What does it smell like?

    4. What does it look like? Etc…..

Five Senses

  1. Identify 5 things you can see

  2. Identify 4 things you can touch and actually touch them

  3. Identify 3 things you can hear

  4. Identify 2 things you can smell

  5. Identify 1 thing you can taste

Other Activities

A-Z Game (2 options)

  1. Find objects around the room that start with each letter of the alphabet

  2. List as many boys and girls names that start with each letter of the alphabet.

Rainbow Walk

  1. Take a walk (or do so in your classroom), and look for something red, orange, yellow, green, blue, and purple. Keep going through the colors, in order, until the end of your walk.

  2. Or, chose a color and count how many times you see that color.

  3. As an add on, you could draw a picture of what you saw.

More Mindfulness Videos!

Middle School Students talking about how stress/anxiety feels in their bodies and then a short mindfulness activity is demonstrated.