Kindergarten
to Grade 3
MINDFULNESS
This guide includes Social and emotional skills are founded on self-awareness, emotions, and the
• Overview connection between emotions, thoughts, and actions that we see in children.
• Related Links The ability for children to manage their emotions, thoughts, and actions (or
• Discussion Questions behaviors) rests in perspective, impulse control, and self-awareness. As
• Activities for Students children develop, they begin to have empathy for others, and can build
relationships.
Mindfulness involves being aware of what is happening in the present moment
• Students will be able to
describe mindfulness. and the current circumstances which affects the way we feel and respond. As
children are encouraged to become aware of their emotions and behaviors,
• Students will be able to
they need to be equipped with tools to foster that awareness. Teaching
discuss the importance of
mindfulness and its mindfulness helps students recognize and understand their thoughts,
benefits. emotions, and actions. This often results in responses that are kind and positive
• Students will practice and are beneficial in fostering relationships.
mindful breathing.
Teaching mindfulness to students can also assist them in developing critical
early childhood skills such as paying attention and remembering information,
Self-Awareness shifting back and forth between tasks, and behaving appropriately with others.
Self-Regulation This helps them manage their emotions, respond appropriately, and become
Social Awareness more resilient to stress. Encouraging students to “sit, breathe, and refocus”
Relationship Skills
calms the nerves often associated with test taking and enhances the overall
school experience.
Mindfulness Right Now Activity
Sheet
Mindfulness Helps Me Grow
Activity Sheet 1. Fit the Sitch
Pencils, Crayons, Markers 2. Begin Again
3. Light As A Feather
Activate thinking:
• Explain what it means to be mindful – to be present and to focus on where you are and what you are
doing
• Explain the importance of being mindful – it allows us to take a break and focus on something without
becoming overwhelmed
• Explain how being mindful helps us stay calm in certain situations – when you slow down and focus, you
feel joy from being in control instead of feeling upset or stressed
• Mindfulness – focusing awareness on the present moment, while calmly acknowledging and accepting
your feelings, thoughts, and body
− Giving your full attention to something
− Slowing down to notice what you are doing and feeling
− Noticing what is happening right now
− Taking notice of how your body feels and what you see, smell, and taste
− Feeling the emotions in your body
− When you are mindful, you are slowing down and taking your time
− When you are mindful, you are focusing in a relaxed, calm way
• Calm – not showing or feeling nervousness, anger, or other strong emotions
Brainstorm:
• Discuss the importance of being mindful
− Being mindful helps you recognize your emotions and actions
− When you notice what is happening around you, it can help you calm down when you’re sad,
angry, or frustrated, especially if you’re having a difficult time with a friend or classmate
− When you notice what is happening around you, you can pay more attention to your own
senses
− Improves your ability to pay attention and be less distracted
− Helps you listen better when others are speaking
− Helps you slow down instead of rushing
− Helpful when you must do something difficult or when you need to focus
− Helpful when students are preparing for and taking tests, especially lengthy tests such as the
standardized tests
− Practicing mindfulness skills helps to relieve stress
• Give students an opportunity to share examples of ways they can practice mindfulness
− Walking in nature and noticing the trees, flowers, or listening to the birds
− Sitting and reading a book
− Breathing exercises
− Listening to music and noticing the different sounds and instruments
− Pausing to focus on the five senses
Activities:
• Have students participate in a Breathing Exercise to practice mindfulness. Students should be
encouraged to pay attention to their breath as they relax and focus – focused, but not forced.
− Breathing Exercise Verbal Cues:
1. Sit up straight in a comfortable position. Close your eyes. Relax and focus.
2. Notice your breathing as you inhale and exhale normally. Pay attention to your breath as it
goes in and out. Can you feel the place where the air tickles your nostrils?
3. Pay attention to how the breath gently moves your body. Can you notice your belly or your
chest moving as you breathe?
4. Sit for a few minutes and pay attention to your gentle breathing. See how relaxed you feel
as you sit quietly, breathing in and out.
5. When your mind starts to wander and think about something else, gently guide your
attention back to your breathing.
• Students can use the Mindfulness Right Now Activity Sheet and the Mindfulness Helps Me Grow Activity
Sheet to practice focusing on how they are feeling, what is happening around them, and what they can
do to be intentional and mindful throughout their day. Students can write words or draw pictures in the
boxes.
Closure:
• After the breathing exercise, ask the students to share how it made them feel. Were they able to sit and
focus on their breathing? Did their minds wander, and if so, what did they do to get their focus back and
concentrate on breathing?
• Ask the students how this breathing exercise could help them in the future. Could it be helpful when they
get nervous, stressed, upset, or angry? Would it be helpful to do before taking a test?
• Follow up with students on the importance of mindfulness and its benefits and encourage students to
practice mindfulness regularly.
Additional Resources:
Use these mindfulness activities throughout the year to help students practice mindfulness:
1. Mindfulness Activity Cards
2. Breathing Exercises for Students
