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Meditation is the natural progression of deep breathing. It is the practice of slowing down and focusing on a single thing, usually the breath or a mantra. Many people meditate to silence or soft music, but there are also guided meditations available in the form of live classes or recordings where an instructor guides you through the process, often adding food-for-thought. Meditation is a great way to calm the mind but can be tricky at first. In addition, meditation is often associated with spirituality, so you may want to call it something else in the classroom, like “Focused breathing,” or a “Moment of stillness.”

It is essential to minimize distractions when meditating. That may mean moving to a new spot or finding somewhere quiet. Make sure everyone is comfortable, then invite students to close their eyes or soften their gaze (blur their vision slightly). At first, students will need to practice sitting still for a moment, so it is best to start small. Once they can stay still, ask them to focus on their breath. They can use any of the breathing techniques described in this toolkit or count their breaths. Try meditating for 30 seconds at first and slowly building up in 15- or 30-second intervals to about three minutes. Remind students that if they get distracted or their mind wanders, acknowledge the thought and then return their focus to their breath. It will get easier with practice. Plenty of scripts are available online if you wish to read one aloud for a guided meditation (and some recordings, too!)