Mindfulness through Body Awareness

Oftentimes we are not consciously aware of our own bodies. Knowing how tense or relaxed our muscles are, where we might be experiencing discomfort in our bodies, or even how we posture our bodies is all a part of body awareness. Being intentionally aware of our body and what’s happening in our body is a mindful technique that students can especially benefit from! This week's lesson will focus on how improving our body awareness leads to greater self awareness and emotional regulation.

Elementary Lesson

Instructions: 

Read the definitions of mindfulness and body awareness to students: 

• Body awareness: Being consciously aware of what’s happening in and around our own bodies. 
• Mindfulness: The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Inform students that developing and practicing body awareness is a mindfulness technique that will allow them to be more in control of their behaviors, emotions, and choices. 

Next: 

1. Give each student in your class a partner. When one person moves the other person has to copy their movements exactly.  
2. Have children try to mimic poses of different movements with these Body Position Cards. Try copying the exact actions of the children pictured in the Move Like Me Cards.

Secondary Lesson

Instructions:

Read the definitions of mindfulness and body awareness to students: 

• Body awareness: Being consciously aware of what’s happening in and around our own bodies. 
• Mindfulness: The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Have students complete a full body, mindfulness activity by completing a push/pull chair activity. Have students sit in chairs while pulling up on the sides of the chairs for five to seven seconds and then pushing down on the chair for five to seven seconds. During each pull and push session, have students be mindful of how the tension in their muscles travels from their hands, to their arms, stomach, chest and so on. After completing two rounds of this activity, have students answer the following two questions: 

1. What were the differences in the sensations in your muscles and different parts of your body when you were pushing vs. pulling on the side of the chair? 
2. How can being mindful of when you are tense vs. relaxed help you to regulate your emotions and behaviors?

Next, have students answer the following question in a small group: “When you are angry or anxious, where do you feel it in your own body?” Students can reference the “Feelings in the Body” document to see how different emotions come out in our bodies. 

Teacher Tips

Body awareness is so important for mindfulness and emotional regulation. Teachers can be helpful and instrumental in this process for students by simply acknowledging what they observe students doing with their bodies when they experience strong emotions i.e, “I see you jaw is clenched,” or “I see your hands are balled up into fists." Just this simple act helps students to be mindful of what they are doing with their bodies at different times.