Objective: To create a quick and effective mindfulness tool that helps students pause, calm their mind, and reconnect with the present moment during daily routines or stressful situations.
Instructions:
1. Stop whatever you are doing for a brief moment.
2. Take three slow breaths in, noticing the air entering your body.
3. Take three long breaths out, feeling the air leave and your body soften.
4. If your mind wanders, gently return to the breath.
5. After the third outbreath, notice how your body feels before continuing with your activity.
Optional Reflection:
1. How did your body feel before and after the pause?
2. Did you notice any changes in your mood or energy?
3. Where in your body did you feel the breath most clearly?
4. Would you use this technique again during a busy or stressful moment?