Read the instructions, complete the following activities on your own, and then answer the reflective questions in your journal. These questions apply to you as a person but can also be modified for use in the classroom with students.
After answering the questions in each section, take a short break to reflect on what you have written. If you are working individually, add any additional notes that may have come to mind. If performing this exercise in a group, have another member of the study group share their answers as you listen without judgment, and then you do the same.
Body Scanning
1. Start by getting comfortable. Lie down or sit in a position with your legs and arms uncrossed.
2. Close your eyes and concentrate on your breath. Fill your lungs completely and exhale completely a few times. Rectangular breathing may be helpful to get you started.
3. Focus on different parts of your body and relax the area as completely as you can.
a. Start at the top of your head and mentally travel down to your shoulders.
b. Continue down each arm to your elbows, then down to your hands. Clench your hands tightly, then relax them completely.
c. Concentrate on your upper back and chest. Then, move to your abdominal area and lower back. Clench your abdominal muscles tightly, then relax them.
d. Move your focus to your thighs—both the front and the back. Straighten your legs and bend your legs, then relax the muscles you just contracted.
e. Move to your knees and lower legs. Flex your foot, then point your toes and concentrate on relaxing those muscles.
f. Think of your feet. Stretch the muscles of your feet by extending your toes and then flexing your toes. Relax your feet.
g. Breathe calmly for a moment.
h. Slowly scan your body, starting with your feet and working up to the crown of your head. Hover over any areas that continue to be tense or tight and focus on relaxing that area of your body.
i. Pay attention to any areas that are sensitive to pain or discomfort. Acknowledge that those areas of your body are uncomfortable and accept this sensation without criticism. Notice your emotions as you move your mind through your body and let the emotions pass.
j. Don’t forget to calmly breathe.
4. Slowly open your eyes and bring your attention back to your surroundings.
Body Scanning Reflection Questions:
1. In your journal, write how this made you feel.
a. Did it relax you or make you feel uneasy?
b. What part of your body was overly tense? How difficult was it to acknowledge it and move on without stopping?
c. How can you use this to help you recenter during the school day?
Awareness Sensing:
1. Notice five things that you can see. Choose things that you don’t normally notice to observe. Really see these five things and notice the nuances of the subject of your attention.
2. Notice four things that you can feel. Be aware of four things that your body feels, such as the way your seat feels or the way the fan is blowing air currents across your face. Feel these four things deeply and take note of the subtleties in what you are feeling.
3. Notice three things you can hear. Pay close attention to three things you can hear, such as a bird chirping, the sound of the air conditioner, or the breathing of a partner you are sharing this exercise with. Pay close attention to what you are focusing on, and give these three things your full attention.
4. Notice two things you can smell. Bring your awareness to smells that you may not have paid attention to before this exercise. It can be something within the room you are in, such as the waft of perfume, or it could be the smell of flowers if you are sitting outside. Give these two things your complete attention, paying particular attention to the subtleties of what you are focusing on.
5. Notice one thing you can taste. Focus on one thing you can taste at this very moment. If you have a drink, take the drink and notice the flavor. If you can’t taste anything physically, imagine your favorite liquid refreshment. Pay close attention to the subtleties of the taste you are concentrating on.
Awareness Sensing Reflection Questions:
1. In your journal, write how this made you feel.
a. How did it make you feel more aware of your surroundings, or how did it make you feel less aware?
b. What did you notice in your environment you were not aware of before the exercise? How did it surprise you?
c. How can you use this to help your students become aware of their surroundings?
Eye Gazing
This requires a partner. If you don’t have one, find a mirror and gaze into your own eyes for one to five minutes.
Eye Gazing Reflection Questions:
a. In your journal, write how this made you feel.
b. How did it make you feel more aware of your emotions? What about your partner’s emotions?
c. After completing this exercise, why do you feel you can trust your partner more than you did before?
d. Do you feel as if you have made a connection with your partner or yourself? How so?
