Guided Practice Activity - 4

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MODULE 4   |   Mental Health & Mindfulness for Students 
Guided Practice Activities 
Mindfulness Practices for Daily Life 
Complete the activities below to apply and deepen your learning from this module. 
Activity 1: 5-4-3-2-1 Grounding Exercise 
Type: Sensory Mindfulness Activity   ·   Estimated Time: 10 minutes 
What to do: 
1. Sit comfortably and take 2 deep breaths to begin. 
2. Look around you and name 5 things you can SEE. Say them aloud or write them down. 
3. Notice 4 things you can TOUCH. Reach out and feel their texture. 
4. Listen carefully and identify 3 things you can HEAR right now. 
5. Smell the air and notice 2 things you can SMELL (or recall 2 favourite smells). 
6. Focus on 1 thing you can TASTE or notice in your mouth right now. 
7. Take one final deep breath and return your full attention to the room. 
8. Journal for 2 minutes: How do you feel now compared to when you started? 
Reflection Questions: 
• What was the most surprising thing you noticed during this exercise? 
• How could you use this technique when feeling overwhelmed or anxious? 
?  Teacher Tip: This technique is especially helpful during panic or overwhelm — it brings 
your attention to the present moment. 
 
Activity 2: Mindful Minute Challenge 
Type: Daily Practice Activity   ·   Estimated Time: 7 days, 1 minute each day 
What to do: 
9. Set a timer for 60 seconds each day this week. 
10. Each day, choose a different mindful focus: Day 1: Breathing only. Day 2: Body sensations. Day 
3: Sounds around you. Day 4: Gratitude. Day 5: Your feet on the floor. Day 6: Your hands. Day 
7: Open awareness (notice everything). 
11. Sit still and give your full attention to your chosen focus — no phone, no distractions. 
12. After each minute, rate how present you felt (1 = distracted, 5 = very present) and jot one 
observation. 
13. At the end of the week, look back at your ratings and observations. 
14. Discuss with a partner: which day was hardest? Which felt most natural? 
Page 2


MODULE 4   |   Mental Health & Mindfulness for Students 
Guided Practice Activities 
Mindfulness Practices for Daily Life 
Complete the activities below to apply and deepen your learning from this module. 
Activity 1: 5-4-3-2-1 Grounding Exercise 
Type: Sensory Mindfulness Activity   ·   Estimated Time: 10 minutes 
What to do: 
1. Sit comfortably and take 2 deep breaths to begin. 
2. Look around you and name 5 things you can SEE. Say them aloud or write them down. 
3. Notice 4 things you can TOUCH. Reach out and feel their texture. 
4. Listen carefully and identify 3 things you can HEAR right now. 
5. Smell the air and notice 2 things you can SMELL (or recall 2 favourite smells). 
6. Focus on 1 thing you can TASTE or notice in your mouth right now. 
7. Take one final deep breath and return your full attention to the room. 
8. Journal for 2 minutes: How do you feel now compared to when you started? 
Reflection Questions: 
• What was the most surprising thing you noticed during this exercise? 
• How could you use this technique when feeling overwhelmed or anxious? 
?  Teacher Tip: This technique is especially helpful during panic or overwhelm — it brings 
your attention to the present moment. 
 
Activity 2: Mindful Minute Challenge 
Type: Daily Practice Activity   ·   Estimated Time: 7 days, 1 minute each day 
What to do: 
9. Set a timer for 60 seconds each day this week. 
10. Each day, choose a different mindful focus: Day 1: Breathing only. Day 2: Body sensations. Day 
3: Sounds around you. Day 4: Gratitude. Day 5: Your feet on the floor. Day 6: Your hands. Day 
7: Open awareness (notice everything). 
11. Sit still and give your full attention to your chosen focus — no phone, no distractions. 
12. After each minute, rate how present you felt (1 = distracted, 5 = very present) and jot one 
observation. 
13. At the end of the week, look back at your ratings and observations. 
14. Discuss with a partner: which day was hardest? Which felt most natural? 
Reflection Questions: 
• Did your ability to focus improve over the week? 
• How might daily mindfulness — even 1 minute — affect your overall wellbeing? 
?  Teacher Tip: Consistency matters more than duration. Even 60 seconds of daily 
mindfulness builds the habit over time. 
Module 4: Mindfulness Practices for Daily Life  ·  Mental Health & Mindfulness for Students  ·  Guided Practice Activities