Welcome students and introduce the session. Emphasize that today we’ll explore simple movements and a brief meditation to help manage stress and boost focus.

Define mindfulness in your own words and relate it to everyday experiences (e.g., feeling anxious before a test).

Highlight how movement impacts both body and mind. Connect examples like taking a short walk when feeling frustrated.

Demonstrate shoulder rolls slowly, guiding students through three rolls in each direction. Cue inhale on roll back, exhale on roll forward.

Lead students into side bends, encouraging them to keep their hips facing forward. Remind them to breathe deeply.

Guide neck stretches carefully, stressing gentle movement. Hold each stretch for 10 seconds and switch.

Introduce the breathing pattern. Explain that the video shows a simple 3-minute timer with inhale/exhale cues.

Distribute the reflection worksheet or prompt students to journal on paper. Encourage honest thoughts.

Encourage students to set a daily reminder. Invite one or two volunteers to share their integration plan.