An awareness of pulse, originating from the heart beat

Taking a moment, taking a breath, taking time to sit and centre ourselves. This exercise is fantastic for the kids to use during a mindfulness session, in a small break in class or even sitting on the sofa at home when a moment of calm is needed.

Please be as flexible as you need to be in whatever circumstances that you find yourself in. You can be quiet and calm or have some fun with it.

Enjoy! Kirsty

Lesson Plan

Duration – 3-5 minutes

Helps – to develop an awareness of beat in our bodies. It also helps to develop an awareness of group movement.

Aim – To chant a beat (heart, beat, beat, beat) whilst swaying from side to side in time to the beat. Relaxation of the body and being able to centre the body.

 The Session           

• Sit cross legged or on bottoms with legs stretched forwards, in a comfortable balanced position with backs straight and bodies relaxed.
• Practise swaying from side to side with hands on knees or laps. Relax.
• Sway from side to side in time to a quiet vocal or drum beat. (Like a heartbeat). Together the group can say ‘heart, beat, beat, beat, Heart, beat, beat, beat’. Stop gently and centre the body.
• After the group or individual can sway to a constant beat saying quietly, ‘heart, beat, beat, beat’, try the same in thinking voices. (no sound)
• Place the right hand on the floor to the right and lean to the right. Push yourself gently to the left and land the left hand gently on the floor to the left side of the body and then sway to the right again and continue. Keep going,  swaying right to left, to right and to left.  Be conscious of swaying through a more upright centre position. Ask the group to be aware of the feeling of their bodies and the beat or an imaginary beat.
• End in the centre on the word stop. The children should centre themselves. And relax their bodies.  

Variations to Heart, beat, beat, beat

• An adult or a child can lead with a quiet drum or voice.
• This exercise can be repeated standing up, swaying from foot to foot.

Extension exercise

Take one or two quiet, slow breaths during or after the session.