Mindfulness for battling climate anxiety

1. Start the activity by having a class discussion about how connecting with nature and taking action can help reduce climate anxiety and foster eco-hope and/or do the activity “Nature art for eco-hope”.

2. Continue the discussion by noting that another way to reduce climate anxiety is by breathing, yoga and meditation. Ask students to share if they have tried any of these ideas and if they helped.

3. Explain that these practices can help calm the mind, build physical and mental endurance, and deepen one's connection to the self, others, and nature, ultimately creating a more mindful approach to life and consumption that will also benefit the environment.

Let’s breathe

4. Share with students that you will lead them in a series of breathing exercises; box breathing and then belly breathing. Invite students to sit cross legged on the floor or a chair. 

5. For box breathing draw a square on the board and explain you will count and lead them as they breathe in slowly imagining breathing up one side of the box, holding their breath across the top of the box, breathing out down the other side of the box and holding their breath along the bottom. You may choose to guide students by moving your hand around the box as you lead them through the exercise as follows:

a.    Inhale deeply and slowly through your nose 1, 2, 3, 4 as you visualize moving up the side of the box.

b.    Hold your breath 1, 2, 3, 4 as you visualize moving across the top of the box.

c.    Exhale slowly 1, 2, 3, 4 as you visualize going down the side of the box.

d.    Hold your breath 1, 2, 3, 4 as you visualize moving across the bottom of the box

e. Repeat 7 to 10 times.

6. Have students stand up and shake or dance on the spot and then share how they feel. Share with students they can create a ‘toolbox’ of various ways to calm and ground themselves when they feel overwhelmed.

7. Now try the belly breathing technique. Invite students to sit cross legged on the floor or a chair. Practice with students first and then lead them through the exercise as follows. 

a.    Place one hand on your chest and the other on your abdomen, just below your rib cage.

b.    Breathe in slowly through your nose 1, 2, 3, 4 feeling your belly expand. Keep your chest still as your hand on your abdomen rises.

c.    Slowly exhale 1, 2, 3, 4 through slightly pursed lips as your belly empties of air.

d.    Repeat 7-10 times.

8. Again, have students stand up and shake or dance on the spot and then share how they feel. It’s good to have several different breathing exercises in our toolboxes. Breathing exercises involve slow, controlled breaths with different phases of inhalation and exhalation to signal the body to relax and calm our nervous systems.

Let’s do yoga

9. Ask students to describe what yoga is and it’s benefits. They may share that it’s a series of poses or shapes, stretches, and movements that improve flexibility, strength, and balance. They may also share that it is a way of preparing our bodies to meditate which can bring stillness and inner peace particularly can be very helpful if we are anxious. Tell students we will practice some yoga with Adriene and her dog Benji. Invite students to spread out in the classroom, pull up the 10-minute Video: Yoga PE - Heart | 10-Minute Yoga for Kids and follow along with Adriene.

10. Taking a set of the “Yoga poses in nature” and weather permitting take the class outside into nature to lead them in some more yoga poses. 

11. Start by showing students the picture of the first pose: Mountain Pose. Read out the instructions for students to follow and/or demonstrate the pose. Continue through the eight poses in the set.

12. Continue outside with a seated meditation or head back into the classroom. For the  meditation, refer to “Meditation for hope” teacher handout.

13. Finish the activity by inviting students to share how they feel and/or write a short journal entry.

14. As a follow up, have students write their own meditation story that describes a calm, peaceful environment free of eco-anxiety.