Internal Compass Slides Internal Compass
Lesson 1: Locating Resistance in the Body
The "Fist" Challenge
1. Squeeze both fists as tight as you possibly can.
2. Hold it for 30 seconds...
3. NOW RELEASE.
Reflect:
How did your hands feel while squeezing?
How did the rest of your body feel?
What did it feel like to let go?
Fighting Reality
When we don't like what's happening, our body reacts like it's in a fight. We call this Resistance .
Clenched Jaws
Tight Chest
Frowning Brow
New Vocabulary
Interoception
[In-ter-o-sep-shun]
The ability to feel what is happening inside your body. It is your "internal sense" of hunger, heartbeat, and tension.
The Body Scan
We are going to slowly travel through our bodies to find where "No!" is living.
1 Feet & Legs
2 Belly & Chest
3 Shoulders & Neck
4 Face & Jaw
"Notice the sensation. You don't have to change it yet. Just observe."
Locating Resistance
Take out your "Body Scan Map" worksheet.
Color
where you feel tension
Label
the sensation (tight, hot, cold)
Body Scan Map Worksheet Body Scan Map
Lesson 1: Locating Resistance
Name:
Date:
The Resistance Mission
During our guided body scan, pay attention to any area that feels tight, heavy, tingly, or "loud." Use the space below to map out what you discover.
Body Map
Color the areas where you felt tension or resistance.
Sensation Key
Label the colors or symbols you used on your map:
Reflect
When I noticed resistance in my body, it felt like:
One word to describe my mood after the scan is:
Body Scan Facilitator Guide Teacher Guide: Body Scan Facilitation
Lesson 1: Locating Resistance
Lesson Objective
To help students develop interoception (the ability to sense internal bodily states) and identify how "fighting reality" manifests as physical tension or resistance.
Guided Body Scan Script
"Find a comfortable position. You can close your eyes or find a soft spot on the floor to look at. Take a breath in through your nose... and out through your mouth."
"Bring your attention to your feet. Do they feel heavy? Light? Notice if you are gripping your toes. Just notice. Move your attention up your legs, to your knees, and your thighs."
"Now, notice your belly. Is it tight? Is it soft? Notice your chest and your breath. If you find a spot that feels 'loud' or 'tight,' imagine sending a breath right into that space. Not to fix it, just to say 'I see you're there.'"
"Move to your shoulders. Are they up by your ears? Can you let them drop just a tiny bit? Finally, notice your jaw. Is your tongue pressed against the roof of your mouth? Are your teeth clenched? Let the jaw hang loose."
"Slowly wiggle your fingers and toes, and when you're ready, open your eyes."
Discussion Prompts
The "Why"
"Why do you think our bodies get tight when we are upset or frustrated?"
The Connection
"Can you remember a time you felt this specific sensation? What was happening?"
Teaching Tip: Resistance vs. Pain
Explain that "Resistance" isn't always painful; it can be subtle, like a tiny flutter or a slight numbness. Encourage students to be "Body Detectives."
Body Hack Slides The Body Hack
Lesson 2: Willing Hands & Half-Smile
Can You Stay Mad?
Challenge:
Try to feel completely furious while doing a silly dance or wearing a giant, goofy smile.
The Discovery:
Our brain takes clues from our body. When our body acts "safe," our brain starts to believe it.
Willing Hands
When we fight reality, we often clench our fists. Willing hands are open and relaxed .
Palms turned up or out
Fingers slightly curved
Shoulders dropped
The Half-Smile
It's not a fake, giant smile. It's a " Mona Lisa" smile.
Relax your face
Turn corners of mouth UP (just a bit)
Signal safety to brain
"You are adopting a posture of acceptance."
How it works
Body Actions
Nervous System
Feeling Safe
When we can't change the situation , we change our posture to help our brain accept reality without a panic.
Your Turn to Experiment
Complete the Posture Log
1. Practice Willing Hands
2. Practice Half-Smile
3. Notice the shift in your mood
Posture Experiment Log Posture Experiment Log
Lesson 2: Body Hacks for Acceptance
Name: ____________________
Date: ____________________
The Mission
In this experiment, you will test two "Body Hacks" to see how they affect your mood. Remember: acceptance doesn't mean you like the situation; it just means you are ready for it.
1
Experiment: Willing Hands
Instructions:
• Sit or stand comfortably.
• Turn your palms upward or outward.
• Relax your fingers (don't clench).
• Hold for 1 full minute.
Observations:
How did your shoulders and chest feel?
2
Experiment: Half-Smile
Instructions:
• Relax all the muscles in your face.
• Let the corners of your lips turn UP slightly.
• It should be almost invisible to others.
• Think of it as a "inner smile."
Observations:
What happened to your thoughts while doing this?
The Lab Report
Which body hack felt more natural for you?
A situation where I could use "Willing Hands" is:
Body Hack Pocket Cards Skill 1
Willing Hands
Unclench your fists. Turn your palms out or up. Relax your shoulders.
Use when:
You feel like fighting reality or saying "NO!"
Skill 2
Half-Smile
Relax your face. Turn up the corners of your mouth just a tiny bit.
Use when:
You are frustrated, angry, or judging others.
Remind
The Brain Signal
Your body is telling your brain:"I can handle this moment."
How to Practice
Practice while sitting in a chair waiting.
Practice while walking between classes.
Practice when you're not upset first, so it's ready when you are.
Mindfulness Skills for Kids
Cut these cards out and keep them in your pocket or binder!
Surfing Emotions Slides Surfing Emotions
Lesson 3: Riding the Wave of Emotion
Fighting vs. Riding
Fighting:
Trying to block the wave. It knocks you over and tumbles you in the sand.
Riding:
Going with the flow. Letting the wave pass under you until it reaches the shore.
Embedded media
Watch the power of the water. You can't stop it, but you can move with it.
The Life of a Wave
1. Rising
The feeling starts to grow. It might feel scary or intense.
2. Peak
The feeling is at its strongest. This is where we want to "react."
3. Passing
The feeling fades away. It always comes back to calm water.
How to "Surf" Your Emotions
01
Notice the sensation in your body (Interoception!)
02
Label it: "Ah, here is a wave of anger."
03
Wait. Let the wave crest and pass. Don't fight it.
The Emotion Surfboard
Design your "Acceptance Surfboard" to ride your biggest emotional waves.
Design
Affirmation
Emotion Surfboard Project Emotion Surfboard
Lesson 3: Acceptance Design
Surfer Name:
Your Board Design
Draw symbols, colors, or patterns that make you feel balanced.
Draw
Color
Decorate
The Design Brief
Your surfboard is what keeps you above the water during a big emotion wave. It represents your "Balanced Mind."
The "Wave" Label
What is the "Big Wave" you want this board to help you ride? (e.g., Anger, Loneliness, Test Anxiety)
Acceptance Mantra
Write a short phrase to say to yourself when the wave is at its peak:
"This wave will __________, and I am __________."
Example: "This wave will pass, and I am safe."
The "Fins" (Support)
Fins keep a board stable. List 2 things that keep you stable:
1
2
Sky Mind Slides Sky Mind
Lesson 4: Mindfulness of Thoughts
The Great Deception
"Just because you think it,
Our thoughts are like pop-up ads on a computer. They appear, but we don't have to click on them.
Cloud Watching
Imagine your mind is the vast blue sky. Your thoughts are just clouds passing through.
Some clouds are dark and heavy.
Some clouds are light and fluffy.
No matter the size, they always keep moving.
"I'm having a thought that..."
Create Distance
The Hooked Thought
"I'm a failure."
This feels 100% true and painful.
The Mindful Label
"I'm having the thought that I'm a failure."
This creates a tiny gap of space.
You are the observer of the thought, not the thought itself.
Practice Time
We will sit for 2 minutes and practice "Cloud Watching" in our minds.
OBSERVE
LABEL
RELEASE
Use your Thought Clouds Worksheet!
Thought Clouds Worksheet Thought Clouds
Lesson 4: Observing Your Mind
Observer: ____________________
Date: ____________________
The Viewing Station
Close your eyes for 2 minutes. Every time a thought pops up, imagine putting it on a cloud and watching it float by. Use the space below to draw or write those thoughts as they appeared.
Thought 1
Write your thought here...
Thought 2
Thought 3
Thought 4
Labeling Lab
Normal Thought (Sticky)
"This is too hard."
"Nobody likes me."
"I'm going to fail."
Mindful Thought (Floating)
"I'm having the thought that this is hard."
Crisis Kit Slides Crisis Kit
Lesson 5: Building Your Distress Tolerance Kit
Survival Instincts
The Desert Island
If you were stuck on an island, you'd need a survival kit (water, fire, food).
The "Bad Day" Island
When reality is hard to accept, you need a different kind of survival kit.
Sensory Grounding
Sight
A photo of a pet or a favorite place.
Sound
A calming song or white noise.
Taste
A piece of strong mint gum or chocolate.
Smell
Lavender, a candle, or fresh air.
Touch
A soft fabric or a smooth stone.
Choose Your Kit
The Shoebox Kit
Physical objects you can hold, smell, and touch.
Fidget toys
Essential oil
Soft plushie
The Digital Kit
A folder on your phone or computer for quick access.
Playlists
Calming videos
Digital notes/mantras
Your Build Phase
Use your Planner to decide what goes into your kit. Then, present ONE item and explain why it helps you Accept the Moment .
"Acceptance is the only way out of hell."
Distress Tolerance Kit Planner Distress Tolerance Kit Planner
Final Project: Ready for Reality
Creator: ____________________
1 Sensory Survival (Choose 3-5)
SIGHT:
SOUND:
SMELL:
TOUCH:
TASTE:
OTHER:
2 Acceptance Reminders (Mantra)
When the "Emotion Wave" hits, what will your mind say? (Use your Skill Cards or Surfboard Mantra for ideas!)
"____________________________________________________"
3 Format & Location
Physical Box
Digital Folder
Keyring/Lanyard
Where will you keep this kit so it's easy to find?
The Presentation Card
You will share ONE item from your kit with the group.
My Selected Item:
Why it helps me accept reality:
Kit Facilitator Guide Teacher Guide: Kit Assembly & Presentation
Lesson 5: Distress Tolerance Toolkit
Preparation & Logistics
Supplies Needed:
Shoeboxes or small pouches (if physical)
Art supplies (markers, stickers, glitter)
Sensory materials (cotton balls, scented markers, stress balls, smooth stones)
Laptop access (if digital)
Objective:
Students will synthesize the skills from Lessons 1-4 into a tangible, ready-to-use resource for managing high-emotion moments.
Facilitating the Presentation
The "Show & Tell" Protocol:
Each student chooses one item from their kit. Instead of just saying what it is, they must explain the sensation it provides and how that sensation helps them signal "safety" to their brain (connecting back to Lesson 2: Body Hacks).
Safe Space Reminder:
Some students may choose deeply personal items. Remind the class of confidentiality and the "Pass" rule. Students can share a general strategy (e.g., "a playlist") if they don't want to share the specific content.
Wrap-Up Discussion
"Now that you have your kit, when is the hardest time to remember to use it? How can we help ourselves remember?"
Closing Thought: Radical Acceptance isn't about giving up. It's about getting our feet on the ground so we can take the next best step.
