Objective: To use a simple stretch as a way to reconnect with the body and notice sensations, helping students build present-moment awareness during daily routines.
Instructions:
1. Pause for a moment and stand or sit comfortably.
2. Slowly stretch your arms up toward the sky. Notice how your shoulders, arms, and upper back feel as you reach.
3. Hold the stretch for a few seconds, then gently release.
4. Next, roll your shoulders backward and forward two or three times.
5. Pay attention to the sensations in your muscles — any warmth, tightness, or ease.
6. If your mind wanders, gently bring it back to the feeling of movement in your body.
7. After finishing, notice how your body feels compared to before.
Optional Reflection:
1. Which part of your body felt most noticeable during the stretch?
2. Did you feel any tension release?
3. How does your body feel now compared to before?
4. Was it easy or hard to focus on the sensations?