Welcome everyone! Introduce today’s session as a chance to explore mindfulness—being fully present and aware. Explain that we’ll learn simple exercises to help us feel calm and focused.

Ask students to share their ideas about mindfulness. Encourage multiple voices and capture a few responses aloud. Emphasize that there are no wrong answers.

Introduce the 4-2-6 breathing technique. Model one cycle slowly, then guide the class through three together. Watch for students who may need extra support.

Invite students to close their eyes if they feel comfortable. Guide them from toes to head, pausing briefly on each body part. Use a calm, steady voice.

Distribute the reflection worksheet now. Give students space to write or draw. Circulate and ask questions like “What did you notice?” or “How did that feel?”

Summarize the two techniques. Encourage students to pick one to practice for 2 minutes each day. Ask for volunteers to share their take-home plans.