Mindful Moments Slides
Mindfulness in Action
Finding Your Calm in the High School Storm
Grade 9 • Stress Management
What is Mindfulness?
Mindfulness is the practice of paying attention to the present moment...
On purpose
In the here and now
Without judgment
"It's like training your brain to notice how you're feeling before stress takes over."
Deep Breathing Video
Teacher: Please paste your YouTube URL in the Lesson Plan or Slide Deck configuration.
Waiting for Video Link...
Follow along with the 4-4-6 breathing technique!
Exercise 1: Body Scan
The Goal
Checking in with your physical self. Where are you holding tension?
1 Sit comfortably & feet flat
2 Close your eyes or soften gaze
3 Move focus from toes to head
Exercise 2: Mindful Observation
"Observe one object in the room for 2-3 minutes. Notice details you've never seen before."
What to look for:
- Color
- Shape
- Texture
- Light
The 4-4-6 Technique
4 Seconds
INHALE
Through the nose
4 Seconds
HOLD
Keep it steady
6 Seconds
EXHALE
Slowly via mouth
Reflect & Ground
Grab your journals or the Reflection Handout. Take the next 5 minutes to explore your experience silently.
Be Honest
Be Specific
No Judgement
Mindfulness Action Guide Handout
Mindfulness Practice Guide
Your Personal Toolkit for Inner Calm
Name:
Date:
Mindfulness isn't about clearing your mind; it's about noticing where your mind goes. Use these techniques whenever you feel overwhelmed, anxious, or just need a moment to reset.
1
Body Scan Exercise
Sit comfortably with your feet flat on the ground and your hands resting in your lap.
Close your eyes and take a few deep breaths.
Slowly bring your attention to your toes, noticing any sensations (tingling, warmth, coolness).
Gradually move your focus up through your legs, torso, arms, and finally your head, spending a few moments on each body part.
Pro Tip: If your mind wanders, gently bring it back to the area you are focusing on without judging yourself.
2
Mindful Observation
Choose an object in the room (e.g., a plant, a pen, a piece of artwork).
Observe the object closely for 2-3 minutes.
Pay attention to its color, shape, texture, and any other details without forming opinions or judgments about it.
Try to look at it as if you are seeing it for the very first time.
3
Mindful Breathing (4-4-6)
4s
Inhale
Through your nose
4s
Hold
Gently pause
6s
Exhale
Slowly through mouth
Repeat this cycle several times, focusing solely on the sensation of air moving in and out of your body.
Keep this guide in your notebook or locker
Peace Out Exit Ticket
PEACE OUT EXIT TICKET
Name:
One thing I learned about my body or mind today:
On a scale of 1-5, how calm do you feel right now?
STRESSED
1
2
3
4
5
ZEN
Tonight, I will try to practice:
Body Scan
Mindful Observation
4-4-6 Breathing
PEACE OUT EXIT TICKET
Name:
One thing I learned about my body or mind today:
On a scale of 1-5, how calm do you feel right now?
STRESSED
1
2
3
4
5
ZEN
Tonight, I will try to practice:
Body Scan
Mindful Observation
4-4-6 Breathing
