Chill Breaks Under Two Minutes
Choose any of the below videos!
Listen to the audio above. Then, think about how you can practice gratitude every day.
Have a discussion about how each person has their own perspective on things based on their life experiences using the Shift Your Perspective discussion.
Work through the “Stepping Outside the Box” worksheet, taking time to focus on the exercise.
Work through the “Values Circle Chart” worksheet, taking time to reflect on what you consider to be most important in your life right now.
Chill Breaks Under Five Minutes
Listen to the audio above and think about how you feel when it is complete.
Listen to the audio. Remember that learning to focus works to calm us and relieve stress.
Chill Breaks Under Ten Minutes
Choose one of the videos below.
- The kitchen sequence focuses on building energy, awakening and warmth. This sequence is great for when teens have just awaken, are feeling sluggish or just need a burst of warmth.
- The bedroom sequence can be done any time for restfulness and peacefulness. It would be a great one to do before bed for a better night’s sleep.
- The study/den sequence can be done on a chair, before a test, or anywhere teens would like to draw their focus back to the present moment but have no place to stand or lay down.
- The hallway sequence is for when teens are feeling stagnant, in transition (a bit scattered without purpose), or simply needing some balance.
Begin by choosing a feeling. It can be any feeling – a feeling happening in this moment or one that comes up as you think about feelings (happy, sad, angry, frustrated, etc.). Then answer the questions on the “Calm Practice” worksheet (pdf).
Once the worksheet is complete, listen to the audio clip or follow these steps:
- Bring back the image of your initial feeling. Picture that image’s color, shape, and texture. Imagine pulling your feeling out of that place in your body where you imagined the feeling residing.
- Replace the shape of your initial feeling with the shape you named as peace, calm or joy. Replace the color of your initial feeling with your favorite color and replace the texture with the texture you listed.
- Picture your image with the changes you have made, thinking of the sounds of your favorite song. Take a deep breath while imagining the new image you have created.
- Imagine taking your image and placing it back in your body, where the feeling usually resides. Take several deep breaths while picturing the new image.
- Discuss or think about if you could feel the difference between what you visualized for their first feeling and the feeling of peace, calm or joy.
Remember that when you encounter a feeling that causes stress, you can try visualizing your peace, calm or joy feeling. You have the ability to moderate your feelings by choosing a feeling and visual you like.
Work through the “Gratitude” worksheet (pdf), taking time to discuss or think about each question. Once the worksheet is complete, intentionally set aside time to write a thank you letter to someone you are grateful for.
Use this Mindful Walking guide to learn how becoming more aware of your body and mind while moving can help you be more present.