Objective: To cultivate awareness of the connection between breath, movement, and emotional state, and to explore gentle movement as a mindfulness tool for calming the body and mind.
Instructions:
1. Stand or sit comfortably.
2. Move one arm in a circular motion like a windmill, matching the movement to your breath—inhaling as the arm rises, exhaling as it lowers.
3. Repeat with the other arm.
4. Now move both arms in circles together, still following your breath.
5. Swing your arms gently forward and backward, again in rhythm with your breathing.
6. Let your body stretch naturally—reach, twist, or bend in any way that feels good.
7. Place your hands near your belly and move them up and down slowly, following the rise and fall of your breath.
Reflection Questions:
1. How do you feel now?
2. What did you like the most?
3. What was new for you?
4. Which movement felt most natural or enjoyable?
5. How did your breath change during the activity?
6. Did you notice any tension releasing from your body?
7. What thoughts came up while you were moving?
8. Would you use these movements to calm down or refocus during the day?
9. What are you taking away from this exercise?
10. Reference: Hawkins, K., (2021). The mindful teacher’s toolkit: Awareness-based wellbeing in schools: Activities for 4-18 year olds. Corwin. p. 72