Welcome everyone! Today we’ll explore how simple movements and breathing can help us feel calm and focused. Introduce yourself and share the session’s goal: integrating mindfulness into everyday movement.

Explain that mindfulness means paying attention to right now—what we’re doing, feeling, and sensing. Emphasize it’s not about stopping thoughts, but noticing them.

Guide students to stand or sit tall. Lead them through three slow, deep breaths, modeling inhaling through the nose and exhaling through the mouth. Notice how each breath feels.

Display a square in the air if possible. Walk through each side as a count of 4. Encourage even, calm inhalations and exhalations.

Ask students to unroll their mats and find space. Explain that we’ll flow through four gentle poses, holding each with mindful attention.

Demonstrate Mountain Pose: feet hip-width apart, arms at sides, spine tall. Cue students to feel their connection to the floor and notice balance.

Model Tree Pose on one side, then switch. Emphasize soft focus on a fixed point to help balance. Encourage using a wall if needed.

Guide students to come to hands and knees. Inhale to arch (Cow), exhale to round (Cat). Encourage noticing how the spine moves.

Show Child’s Pose as a restful posture. Encourage folding forward, stretching arms or keeping hands by feet. Invite noticing the back and shoulders relaxing.

Hand out the reflection worksheet or have students open journals. Read each prompt aloud and give them time to write honestly.

Invite volunteers to share briefly if they’d like. Reinforce that small moments of mindfulness can be done anytime—at home, school, or before a test.