Lesson 7. Mindful Motions

Guided Breathing Exercise | 5:32 | Breathing in Motion 

Educators | 

For this Breathing Exercise lead the students in doing movements while seated.

 

Let’s begin |

  

Reflection |

• How does everyone feel after doing these breathing exercises?
• How did it feel trying to practise your breathing while moving?
• How about balancing on one leg, was that easy or hard?

 

Mindfulness Lesson | 3:00 | Mindful Motions 

Educators | 

Explain to students that today’s lesson is about learning to be mindful in all our everyday experiences. Whether we are sitting or lying still, or doing activities. This may include walking to school or playing sports, even doing a spelling test, we can still be present

 

Let's Begin |

Discuss with children some activities we can do mindfully. Ask students to share how they can be mindful while doing these activities.

You may wish to use a whiteboard and brainstorm ideas.

 

Examples may include |

• Riding your bike - Feel the bike rolling, does the bike make a noise? Does the bike make lots of noises? Is the road smooth or bumpy?
• Writing in class - Feel the pencil in your hand, feel your fingers pressing into the pencil. Notice the temperature in the room. Notice your feet on the floor.
• Eating your dinner - look at the colours on your plate, smell the food, taste all the different flavours. Notice if your vegetables are mashed, soft or raw. Feel yourself swallowing and chewing.

 

Let’s talk about other examples the students may want to share |

How can we be mindful while doing these activities?

• Brushing your teeth
• Swimming in the ocean
• Walking on the beach
• Sitting on the bus going to school

 

Discussion |

Really give the students the chance to come up with their own activities and idea’s on how to be mindful.

 

Mindfulness Exercise | 7:00 | Mindful Movement

Materials |

Paper and pencils for each student

 

Educators |

Explain to students that the point of the exercise is to pay attention to our body whilst it is moving.

 

Let's begin |

• Invite students to sit on the floor, legs crossed. Ask them to place one hand on their knee.
• Place a pencil and paper in front of each student.
• Now ask your students to move one hand in slow motion up to the sky and back down again
• Ask them to see how slowly they can go, paying attention to all the sensations in their hands and arms.
• Now ask students to move the same hand up and down quickly

 

Discuss |

• Ask students to share the difference of moving their hand up and down fast and slow.
• Did anyone notice their muscles and their bones as the whole arm and hand moves?

 

Another exercise | 

• Now ask the children to slowly pick their pencil in front of them.
• Watching their hands opening and then their fingers closing around the pencil.

 

Ask the children how the pencil feels in their hand. Notice the grip, notice the texture and weight of the pencil. Did they pick up the pencil perfectly? Or, would they like to try again?

• Now the children can write their names as slowly and as perfectly as they can.

 

Ask the children to notice the pressure of the pencil on the paper, are they pressing too hard or too soft. What is the perfect pressure?

• be aware of how their hand moves from one line to the next and from one letter to the next.
• Is the way the hand moves between the letters as important as actually writing the letters?

 

Now for fun |

• It’s time for the children to write their names as quickly as possible.
• It’s not that easy. The children need to match their names that they wrote in the slow motion.
• The closest match wins.

 

Discussion |

Ask the children to share the difference of writing slow and fast? Are they better at writing their names mindfully?

 

Mindful Life Practise | Awareness

Ask students to choose 1 routine activity they do every day, be present and bring awareness to it. Noticing what their body feels like while they are performing the activity.

 

For Example |

• Brushing their teeth,
• Hopping out of bed,
• Opening and walking out through the front door.

 

Note, this will be an important way for students to bring mindful awareness into a daily activity they do. Also, remember to remind your students to practise their meditation.

Guided Meditation | 9:16 | 'Sitting In A Chair'

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 | 

Isabelle's "Sitting in a Chair" Meditation is a beautiful way for children to become aware of their posture, and enjoy the calmness while sitting down. 

 

Reflection | 

• How did it feel doing a meditation sitting in a chair instead of lying down?
• Which do you prefer, sitting or lying?
• How did it feel moving and being mindful at the same time?

 

Mindful Game | Slow-Motion Game

Educators |

The object of this game is to develop mind-body awareness and concentration.

 

Materials |

Balloons - 1 for each student

 

Let's begin |

To start this game we are going to practise what is called a slow-motion stand-up.

 

Ask the students to sit down on the floor, when they are all ready, ask your students to stand up as slowly as possible. It's not that easy, there are many decisions to make. 

Ask your students to notice each sensation, heart, thoughts and breathing.

 

For example |

1. Which leg to put where? Will I use both hands, or one, to push myself up?
2. Who can stand up and sit down the slowest?

 

Discussion |

• What were your students thinking about while standing mindfully?
• Is It easier or harder to balance moving in slow motion?

 

A little more fun |

Now while standing, let's bounce a balloon into the air and move with the same slow-motion speed we practised earlier, trying to catch our balloon. 

Anyone moving too fast has to sit down and wait to start again.

 

Let's begin |

Bounce a balloon into the air, but not too far away! Remember you want to catch the balloon but you can only move very slowly.

1. The balloon is in the air.
2. Move slowly towards the ballon, starting with your eyes, fingers, arms.
3. Notice what other parts of your body you need to move to reach your balloon.
4. Will the balloon land gently back your hands?
5. If not think about moving your toes, your feet your legs.
6. Concentrate, don't move too fast, anyone moving too fast has to sit down.

 

Discussion |

• Did you want to race and chase your balloons?
• Was it easy or difficult to be patient, and move ever so slowly when you could see your balloon falling?

 

Let's try again |

Let's try one more time, this time really being mindful of where you bounce your balloon and your movement so that it is as slow and as peaceful as possible.

 

Journal | PNG Format | Fun Breathing

 

Educators |

Slide your students' journal to your desktop and print.