Mindfulness and Emotional Regulation Techniques

Mindfulness and emotional regulation are techniques that help people better understand their thoughts and emotions in the present moment. By practicing mindfulness, the ability to manage stress and negative emotions increases, leading to better handling of crises and overall improvement in mental well-being.

1. Exercise: Mindful listening

1. Prepare the class – Ask the students to sit comfortably and close their eyes, or simply focus on their hearing. Explain that for one minute, they will listen to all the sounds around them, no matter where they come from.
2. Mindful listening – At the beginning of the exercise, encourage them to focus only on the sounds in their surroundings. You can say: “Listen to all the sounds you hear. These may be sounds from outside, from the classroom, or even from your own body, like your breath.”
3. Observing sounds – Encourage the students to notice how the sounds change, come, and go. Say: “Don’t try to judge or cling to the sounds. Just notice them as if you’re hearing them for the first time.”
4. Ending the exercise – After one minute, ask the students to slowly open their eyes and reflect on what they heard. You can ask: “What sounds did you hear? Was it hard to focus only on the sounds?”

Classroom benefits:

• Improves focus and attention.
• Helps children stay present in the moment.
• Reduces internal tension and increases awareness of the surroundings.

This exercise helps develop mindful awareness and can be practiced anytime during lessons to calm the class and improve concentration.

2. Exercise: 3-minute mindful breathing

Prepare the students – Ask everyone to sit comfortably in their seats, close their eyes (if they prefer), place their hands on their knees, and focus on their breathing.

Breathing instructions – The teacher explains that they will focus only on their breath. Say something like: “Notice how the air flows into your lungs, how your belly rises and falls with each inhale and exhale.”

Stay present – If students’ thoughts wander (which is normal), gently encourage them to return to observing their breath. The teacher can say: “If you notice your mind drifting, just return to your breathing.”

Ending the exercise – After three minutes, gently remind the students to slowly open their eyes, stretch, and get ready for the next part of the lesson.

Classroom benefits:

• Improves concentration and attention.
• Reduces anxiety and stress before exams or after a challenging day.
• Enhances self-awareness and self-control.

This simple exercise can be regularly integrated into the daily schedule and helps create a calmer classroom atmosphere.

2. Exercise: Grounding using the 5 senses

This exercise helps children (or adults) return to the present moment and calm their minds through sensory perception. It is useful when students feel anxious, distracted, or overwhelmed by stress.

1. Prepare the group – Ask the students to sit comfortably and focus on their surroundings. They should remain still but without closing their eyes. Tell them they will use all their senses to concentrate on the present moment.
2. Sight (5 things) – Ask the students to look around and find 5 things they can see. Encourage them to notice details such as shape, color, or texture.
3. Touch (4 things) – Then invite them to focus on 4 things they can touch. They can feel the texture of their clothes, the desk, the floor, or anything around them.
4. Hearing (3 things) – Next, have them listen to 3 sounds around them. These could be sounds from outside, the classroom, or even their own breathing.
5. Smell (2 things) – Ask them to focus on 2 scents they can perceive, whether it’s the smell of the classroom, their clothing, or something nearby.

Taste (1 thing) – Finally, ask them to focus on 1 taste they can sense in their mouth. If they don’t taste anything, they can simply notice the feeling in their mouth.