Teaching Sequence

Work through this resource material in the following sequence:

Tune In

Mindful wave breathing

Find Out

The benefits of mindfulness

Take Action

Expanding your mindfulness practice

Tune In: Mindful wave breathing

Preparation

Use this activity as a ‘mindful entry point’ for focused attention in your classroom. It can be used at the beginning, in the middle, or at the end of a lesson. Where possible, share these practices outside.

Step 1

Explain to students the purpose of mindfulness: Mindfulness is a method for nurturing our minds, understanding their current state, and making thoughtful decisions about how to engage with them.

Developing awareness is a learned skill that enhances our mental functioning. By becoming mindful, we learn to recognise what contributes to our well-being and happiness, enabling us to make wise choices each day. Engaging in mindfulness exercises involves paying close attention, which strengthens and cultivates a more resilient and compassionate mind. Additionally, observing nature can have a calming effect on our minds and bodies, reminding us of our connection to the natural world and fostering a sense of belonging within it, akin to being part of a large, interconnected family.

Step 2

Ask your students to find a comfortable spot in the space you have chosen (inside or outside), for this activity, students should be standing up.

Lead them through a guided mindfulness exercise using the audio recording below.

Cool Australia · The Nature of Mindfulness: Mindful Wave Breathing - Primary

Audio recording: The Nature of Mindfulness: Mindful Wave Breathing (https://soundcloud.com/cool-australia/track-1-cool-aust)

You may like to simply play this recording for your students, or if you would like to run the guided mindfulness exercise yourself, you could listen to the audio in preparation for this activity, as it provides a model for how you can run the session yourself using the script provided below. You can modify this activity to suit your students and local environment.

Find a comfortable stance with your feet apart, allowing space between them.

Close your eyes and take a moment to settle your breath, noticing how it naturally behaves.

Begin by bringing awareness to your hands. Gently place one hand on your heart and the other on your belly. Take a moment to notice the rhythm of your breath, akin to the ebb and flow of waves - rising with each inhale and falling with each exhale.

As you return your hands to your sides, take a deep inhalation, filling your chest and your belly with air.

As you exhale through your mouth, bend forward and bring your hands and arms slowly towards the ground, moving your body like a wave heading towards the shore.

Pause in this position and inhale deeply through your nose, imagine a new wave of energy moving upwards through your body, moving your stance to an upright position with your hands reaching overhead.

Exhale deeply again, allowing the wave-like motion to guide you as you bend forward again.

Pause, and as you inhale, feel another wave through your body, lifting you back to standing tall. Notice your body becoming quiet and still and your breath settling inside you, imagine the waves slowing down to ripples in the water

Return your hands to rest beside you,

Take a moment to observe how your body feels now. With each breath, take a moment to check in with your body and notice any subtle shifts in how you feel.

Find Out: The benefits of mindfulness

Step 1

Conduct a class discussion about how students felt before, during and after the meditation.

Did their attention wander? Were they able to bring their attention back to the meditation practice?
How did they feel emotionally? What did they think?
What did they see, touch, smell, feel and hear?
Have they noticed any changes within themselves, in others or in the class as a whole?

Mindfulness is a way of life that involves paying attention to the present moment, non-judgmentally. It is a state of awareness that provides an opportunity to tune in to your thoughts, emotions, bodily sensations, the environment and other people. Research has shown mindfulness can help develop resilience, kindness, empathy and compassion. You may like to check out this factsheet to learn about the benefits of mindfulness and the importance of mindfulness for young children to help guide your discussion.

Take Action: Expanding your mindfulness practice

Step 1

You might like to reinforce the mindfulness exercise through some quiet, reflective journaling for students to deepen their understanding of mindfulness by articulating their experiences in writing. It also provides an opportunity for self-awareness and introspection, which are key components of mindfulness practice.

Step 2

Provide each student with a piece of paper or a notebook and ask them to reflect on their experience during the meditation. Encourage them to write about:

How they felt before, during, and after the meditation.
Any thoughts or emotions that arose during the practice.
What they noticed in terms of their bodily sensations, surroundings, and their senses (sight, touch, smell, sound, and taste).
Any changes they observed within themselves, in others, or in the classroom environment.
Any challenges they encountered in maintaining focus and how they brought their attention back to the meditation practice.
What elements of this practice could they bring into their daily lives, and how could they manage this

Step 3

You might like to invite students to share their reflections with the class if they feel comfortable doing so, fostering a sense of community and shared learning.

Naturally Mindful: Wave Breathing

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