Introduction

In the hustle and bustle of daily life, it can be challenging for students, especially those in special education, to focus and self-regulate. One effective approach to help students calm and center themselves is through mindfulness practices. Today, we’re going to explore a simple stretching exercise that encourages mindfulness and requires no preparation or materials from the educator.

No-Prep Activity

This mindfulness activity, focused on stretching, helps students empty their minds of unrelated thoughts and concentrate on how their bodies feel during the exercise. The goal is to teach students how to calm and focus themselves in a short amount of time. Follow these steps to conduct the activity:

1. Have students find their own space, either seated on the floor or in a chair, in a comfortable and relaxed position.
2. Encourage them to sit with good posture, relaxing their shoulders, neck, and face.
3. Ask students to close their eyes and take a moment to clear their thoughts by focusing on their breath. Guide them through three deep breaths together.
4. After the breathing exercise, instruct students to open their eyes and follow the stretching routine:
   • Turn their head to the right, then left, and back to the center.
   • Bring their chin to their chest, hold for three seconds, and then raise their chin to the ceiling, holding for another three seconds.
   • Use their right hand to gently apply pressure on their head, tilting it to the right, and then repeat with the left hand and left tilt.

Discussion Questions

After completing the mindfulness stretching activity, engage your students in a discussion by asking the following questions:

1. How did you feel during the stretching exercise? Did your mind feel more focused?
2. Why do you think focusing on our breath and body movements can help us feel calmer?
3. Can you think of other situations where practicing mindfulness might be helpful for you?
4. How can we incorporate mindfulness practices into our daily routines?
5. What other activities can we do to practice mindfulness and improve our focus?

Related Skills

In addition to mindfulness, there are several other skills that can benefit students in special education settings. These include:

• Deep breathing exercises for relaxation and stress relief.
• Progressive muscle relaxation to help release physical tension.
• Visualization techniques to promote positive thinking and emotional well-being.
• Active listening to improve communication and social interactions.

Next Steps

If you found this mindfulness stretching activity helpful and would like to explore more resources for students in special education, we invite you to sign up for free samples of related skill materials at Everyday Speech. By incorporating these valuable tools into your teaching, you can further support your students in their journey towards improved focus, self-regulation, and overall well-being.