MEDITATION

Time: 3-10 min

Participants: 2+

The purpose with meditation is to find peace and a presence in the mind and body. It takes time and it takes practice. Starting with a few minutes per day can help a lot.

Sit in a comfortable position, close your eyes and focus on your breathing. Feel free to start with any of the suggestions below which fit the most with your students. 

BREATHING

1. Focus on taking long breaths from your stomach, up to your lungs and throat. Breathing in through the nose and out through the mouth. Try to make the exhalation a little bit longer than the inhalation.

2. Inhale for 6 seconds, hold for 6 sec, exhale for 8 sec and hold for 3 sec. Do all of this 6-8 times.

3. Breath in a square. Try to imagine a square in front of you. Inhale following the left line upwards, hold the breath following the top line, exhale following the right line downwards and hold following the bottom line. Do this 6-8 times.

MINDFULNESS

1. Sit still in a comfortable position and close your eyes. Notice the sounds and smells around you. Take your hands and feel the floor or the chair you're sitting on. Is it warm or cold? Is it soft, fluffy or hard? Take a second checking in with yourself. How are you feeling today? How does your body feel? Are you happy? Sad? Stressed? What do you need to feel good today?

2. Imagine lying down in the grass looking up seeing the clouds pass by. Imagine that your thoughts are the clouds, noticing them but not holding on to them. If a stressful thought pops up, try to imagine saying "I notice the thought but I'm not putting any value on it". If you practice this technique often, you will eventually get better at dealing with difficult and stressful thoughts by not holding on to them as long.