Objective: To deepen awareness of neutral body anchors and breath, offering students a grounding technique for calming the mind and body.
Instructions:
1. Sit comfortably with your feet flat on the floor and hands resting on your thighs.
2. Begin by noticing the feeling of your feet touching the ground—warmth, pressure, or texture.
3. Now shift your attention to your hands—notice their weight, temperature, or any subtle sensations.
4. As you breathe in and out naturally, let your attention rest on the feeling in your hands and feet.
5. If your mind wanders, gently bring it back to these sensations without judging yourself.
6. Continue for 2–3 minutes, simply noticing and returning.
Reflection Questions:
1. How do you feel now?
2. What did you like the most?
3. What sensations did you notice in your hands or feet?
4. Was it easy or difficult to stay focused?
5. What kinds of thoughts distracted you?
6. How did it feel to gently return your attention?
7. Did this activity change how you feel in your body or mind?