Lesson 2. My Breath Is A Superpower

Guided Breathing Exercise | 5:39 | Mind In A Jar

Educators | Glitter Jar

For this breathing exercise, teachers need a glitter jar or a snowglobe. 

Learn how to make a Glitter Jar. https://heartmindkids.com/how-to-make-a-glitter-jar-for-mindfulness/

 

Show a Glitter Jar to your students |

Explain to your students that you would like them to imagine that the jar is their mind and the glitter inside is all their thoughts and feelings.

 

Now shake the jar |

This is how our minds are when we are stressed, in a hurry, angry or upset, nothing is clear. Watch the glitter swirling around, you can’t see anything clearly when you are in this state.

 

Let the jar settle | 

A quick question, does anyone know what we can do when our mind feels like this? We can pause and focus on our breathing.

Slowly, look how clear the water is becoming in the jar as the glitter settles. Everything is becoming still and peaceful. We know that if we breathe in and out slowly our minds can become still and peaceful just like in the glitter jar.

 

Breathing Exercise |  Mind In A Jar

Let's practise doing this together in our next breathing exercise and watch our minds settle.

  

Reflection | 

This type of breathing really calms the mind and relaxes the body. It's great to use before an exam, before performing or before a race. 

Some examples of questions for your students.

• Did you notice how quickly your mind can settle?
• As quickly as the glitter in the jar? 
• Why is it important to breathe properly?
• Did you feel your body and mind become calmer after you did your breathing?

 

Before we begin, check how students are going with last weeks mindful life practise. As curious scientists did they discover things that are easy to do mindfully without being distracted and things that are not easy to do mindfully?

 

Mindfulness Lesson | 7:00 | My Breath Is A Superpower

Educators |

The breath is the foundation of Mindfulness. The breath is always with us. Everything else is temporary. Sounds come and go, what we see comes and goes. Breathing is permanent and we can use our breath to calm us down in any stressful situation. Now that’s what I call a superpower!

 

Let students know |

Today we are going to explore your breath and breathing. Explain that your breath is a SUPERPOWER that lives inside of you all of the time. You can access your breath to calm you down in any stressful situation.

 

Did you know that our breath is a superpower? |

Breathing is the first thing we do when we are born. It means we are alive.  We breathe on average 20’000 times a day!

Breathing is also the link between our mind and body. When we breathe we are sending oxygen to both mind and body so they can work together as a great team.

Breathing slowly and deeply is a great way to stay calm, especially when your feeling nervous, anxious or worried. 

 

Question |

Can anyone share with the class why they think it is important to breathe properly?

• When we learn to breathe properly our body and mind will feel more relaxed and peaceful.
• Breathing properly helps us manage our big and small emotions like anger, frustration or impatience.
• Our breathing helps us when we are distracted so we can focus and concentrate.
• When we breathe properly you will start to slow down all the thoughts swirling around in your busy mind, and you will be able to make better decisions too!

 

Mindfulness Exercise | 3:00 | Mindful Breathing 

Educators | 

Did you know that BREATHING IN revs us up and exhaling or BREATHING OUT calms us down?

When we BREATHE OUT more slowly and for longer this deeply relaxes our whole body and mind, this is called MINDFUL BREATHING.

 

Let's practise some mindful breathing with your students |

During this exercise, we are going to breathe in, to the count of 3 and breathe out to the count of 6 then check in to see how you feel. 

You may wish to imagine you are smelling flowers as you breathe in and imagine you are blowing out a candle when you breathe out.

 

Let's begin |

Just notice your breathing right now. Peacefully watch as your breath flows in and out.

• Now take a deep breath in through your nose down to your belly, to the count of 3.
• Breathe out through your mouth slowly, to the count of 6.
• Let's repeat this one more time.

 

Reflection with students |

• How do you feel after breathing out more slowly, and for longer? 
• Do you feel calmer and more relaxed?

This type of MINDFUL BREATHING really calms the mind and relaxes the body. It's great to use before an exam or performing, also before a race.

Now your breath can be your SUPERPOWER, to calm you down and prepare you for any situation, at any time.

 

Mindful Life Practise | Aware of your breathing

Practise through the week |

Ask students to become aware of their breathing while doing different activities.

 

For example, start to notice |

• Which activities did you do when you used slow breathing
• Which activities did you do when you used fast breathing
• Share thoughts throughout the week.

 

Remind students to listen to their meditation at home, ask Mum or Dad if they need help.

Guided Meditation | 7:15 | Footscan 

Educators |

When asking the students to close their eyes remember some students may not feel safe. Suggest that they can focus their gaze on the floor in front of them, but it is helpful not to get distracted by looking around.

 

Let students know | 

This is their special time to relax and calm their mind and body. Invite your students to sit or lay in a comfortable position and gently close their eyes. If thoughts come and go that's ok.

 

Let's begin | 

Have you noticed your feet today? During this meditation, we can check in with our feet and see how they are feeling.

 

Reflection |

• Can anyone describe how they feel after that meditation?
• Was it easy or difficult to focus on just your feet?
• Did anyone notice anything in their feet that they hadn’t noticed before, for example, tingling, tightness, cold or warm?

 

Mindful Game | Pin Wheel Breathing Game

Educators |

This game helps children focus on their breathing and different ways to breathe. Quick, slow, or deep breathes all have different effects on our mind and body.

 

Materials | Pin Wheels

How to Make Paper Pinwheels - Easy Peasy and Fun 

https://www.easypeasyandfun.com/how-to-make-paper-pinwheels/

 

Let students know |

In this activity, we will be using pin-wheels and we will explore breathing SLOW, HARD, DEEP AND QUICK. Observe how we feel using different breathing techniques and the effect it has on our body and mind.

 

How to play |

Sit with your back straight and body relaxed. Pick up your pin-wheel.

1. SLOW, ask the children to breathe on the windmill slowly and observe how slowly they can breathe,  just enough to make the windmill turn. Pause and rest.
2. HARD, now blow as hard as you can 3 times, watch how fast the windmill turn. How does that make you feel? Pause and rest.
3. SLOW DEEP. Now let’s blow on our pinwheels together using 3 long slow deep breaths and notice how that makes you feel. Does your body feel calm and relaxed?
4. SHORT QUICK. Now let’s blow on our pinwheels together using 5 short quick breaths. How does your body feel now? Different to when you did slow long deep breaths? Pause and rest.
5. LET'S HAVE SOME FUN. Let’s see who can make their windmill turn the longest with one breath. So, I will ask everyone to breathe in as I count to 3. You cannot breathe out until I say GO! Ok everyone, Breathe in 1, 2, 3 and GO!
6. Repeat this game.

 

Discuss |

Have a longer discussion about the different types of breaths. Ask students if that can you think of a situation when breathing deeply may be useful in daily life. For example to calm down or when you are upset. 

What about breathing quickly? When would this be useful? Perhaps when your energised?

 

Journal | PNG Format | Mind in a Jar

Educators |

Slide your students' journal to your desktop and print.