Athletics & Wellness
Grade 7
45 min
Mindfulness 101: Your Brain's 'Pause' Button
This lesson teaches you about mindfulness, which is like a 'pause' button for your busy brain. Learning this skill can help you feel calmer, focus better, and handle stress like a pro.
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What & Why
Mindfulness is the simple practice of paying attention to the present moment on purpose, without judging it as 'good' or 'bad'.Think about it: your mind is often jumping between the past (like replaying an awkward moment) and the future (like worrying about a test). Mindfulness helps you press 'pause' on that time-traveling and just be right here, right now. This helps calm down your body's stress alarm and strengthens the part of your brain that helps you focus and make thoughtful decisions.
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Example 1 — The 5-Count Breath
This is a super simple way to hit your brain's pause button anytime, anywhere. No one even has to know you're doing it!Find a comfortable seat. You can close your eyes or just look down softly.Breathe in slowly through your nose as you silently count to 5. Feel your belly expand.Hold your breath for just a moment.Breathe out slowly through your mouth as you silently count to 5. Feel your belly soften.Repeat 3-5 times, just noticing the feeling of your breath moving in and out.
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Example 2 — Sound Scavenger Hunt
This exercise helps you tune into your sense of hearing and anchor yourself in the present.Sit quietly for one minute. Close your eyes if you feel comfortable.First, notice the sounds that are closest to you. Maybe it's the hum of a computer, your own breathing, or the rustle of your clothes.Next, expand your listening to sounds further away. Can you hear people in another room, a car outside, or birds chirping?Finally, try to hear the most distant sound you can detect.Just listen to the sounds come and go without labeling them 'annoying' or 'nice'. They are just sounds.
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Sign Up Free to ContinueSample Practice Questions
Beginner
What is the main goal of mindfulness?
A.To pay attention to the present moment without judgment.
B.To completely empty your mind of all thoughts.
C.To think only about positive things.
D.To analyze your past mistakes.
Beginner
You're about to take a big test and your heart is pounding. What is a mindful 'pause button' action you could take?
A.Quickly text your friend to complain about the test.
B.Try to ignore the feeling and hope it goes away.
C.Take three slow, 5-count breaths.
D.Think about how bad it will be if you fail.
Beginner
In mindfulness, what does it mean to be 'non-judgmental'?
A.To decide if a thought is helpful or unhelpful.
B.To observe a feeling or thought without labeling it 'good' or 'bad'.
C.To ignore all negative emotions.
D.To agree with every thought that pops into your head.
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