Mindfulness Matters: Nurturing a Calm Mind

• Citizenship
• Lower Secondary (Key Stage 3)

Mindfulness Matters: 

Nurturing a Calm Mind

Learning Objective

At the end of the lesson, you will be able to understand mindfulness, identify strategies to reduce anxiety, and practice mindfulness techniques.

What do you already know about mindfulness and reducing anxiety?

What is Mindfulness?

Mindfulness is a mental practice that involves being fully present and engaged in the moment, with an open and non-judgmental awareness of one's thoughts, feelings, sensations, and surroundings. 

It's a state of mind where you focus on the here and now, rather than dwelling on the past or worrying about the future. Mindfulness can be cultivated through various techniques and practices, including meditation, deep breathing, and self-awareness exercises.

what do you think are some of the benefits of practicing mindfulness?

Benefits of Mindfulness

Mindfulness can help:

• Improve concentration
• Reduce stress
• Regulate emotions
• Self-awareness
• Resilience
• Boost self esteem

Understanding Anxiety

Anxiety is a feeling of unease, worry, or fear. It can be caused by various factors and affects people differently.

What can you do to reduce anxiety?

Which of the below mindfulness activities do you currently do?

Colouring

Walk

Listen to calming music

Mindful breathing

Yoga

Crafting or Art

Journal

Sport

Run

Lets Try: Box Breathing 

Box breathing, also known as square breathing or four-square breathing, is a simple and effective breathing technique that can help reduce stress, increase focus, and promote relaxation.

 It is called "box breathing" because it consists of four equal and distinct phases, which form a square or box shape. 

The technique involves the following steps:

Inhale: Begin by taking a slow, deep breath in through your nose. Count to four as you inhale, filling your lungs completely. Feel your abdomen and chest rise as you breathe in.

Hold: After the inhalation, hold your breath for a count of four. During this phase, you are not breathing; you're simply holding the air in your lungs.

Exhale: Exhale slowly and completely through your mouth, counting to four as you release the breath. Ensure that you expel all the air from your lungs.

Hold: After exhaling, hold your breath again for a count of four before beginning the next cycle.

Safari walk

Next time you go on a walk

Focus on the following:

The sounds

The little details - the smaller the better

The smells

something you haven't noticed before

Write down 3 things you learned in this lesson.

Have students enter three things they learned in this lesson. With this they can indicate their own learning efficiency of this lesson.

Write down 2 things you want to know more about.

Here, students enter two things they would like to know more about. This not only increases involvement, but also gives them more ownership.

Ask 1 question about something you haven't quite understood yet.

The students indicate here (in question form) with which part of the material they still have difficulty. For the teacher, this not only provides insight into the extent to which the students understand/master the material, but also a good starting point for the next lesson.