The practice of mindfulness in the middle school classroom.

 

Photo by Eliott Reyna on Unsplash

Mindfulness is a powerful practice that can help individuals develop greater self-awareness, focus, and emotional regulation, enabling them to navigate life's challenges with greater clarity and resilience. 

The most mindful people remain in the moment.

“Mindfulness is a way of befriending ourselves and our experience.”

—Jon Kabat-Zinn

Practicing mindfulness can lead to numerous benefits, including reduced stress, increased mental clarity, and improved emotional regulation. To cultivate mindfulness, one can engage in various activities that promote present moment awareness and intentional attention. Some mindfulness activities include:

Mindful breathing: Have students close their eyes and take a few deep breaths. Then, ask them to focus on their breath for one minute, noticing the sensation of the air entering and leaving their body. Afterward, ask them to share how they felt during the exercise.

Gratitude journaling: Ask students to write down three things they are grateful for in their lives. They can also draw pictures to accompany their writing.

Body scan meditation: Have students sit or lie down comfortably and close their eyes. Then, guide them through a body scan meditation, where they focus on each part of their body from their toes to the top of their head. Encourage them to notice any sensations or feelings without judgment.

Mindful listening: Play a piece of music or a sound clip for students to listen to. Ask them to focus on the sounds they hear, noticing the different tones and rhythms. Afterward, have them share what they noticed during the exercise.

Mindful walking: Take students outside for a short walk and encourage them to focus on their surroundings. They can pay attention to the sights, sounds, and sensations they experience during the walk.

Loving-kindness meditation: Guide students through a loving-kindness meditation, where they send positive thoughts and feelings to themselves, someone they care about, and eventually to all living beings.

Mindful eating: Bring in a healthy snack for students to share. Encourage them to eat slowly and mindfully, focusing on the taste, texture, and aroma of the food.

Mindful coloring: Provide students with coloring sheets and colored pencils. Encourage them to focus on the colors and movements of their hands as they color.

Checkout this free mindfulness resource for use in your classroom on my Teachers Pay Teachers page.