Focus 5 is a set of exercises that provides students and teachers with skills to minimize distraction and develop a greater sense of focus and awareness. The exercises range in length from one to five minutes.
Focus 5 exercises give students (and teachers) a chance to calm their thoughts so they can have better control over their attention. Practicing these exercises daily, both in and out of school, can lead to better focus, as well as feelings of calmness and relaxation.
Each activity includes text to be read aloud along with audio recordings that can be played instead.
BREATHE DEEP
“Breathe in slowly through your nose like you’re smelling hot chocolate, filling your lungs with air…”
LET IT GO
“Tuck your chin into your chest and hold your breath for a count of 4: 1…2…3…4…”
MIND IN MOTION
“Now, we are going to move our arms in sync with our breath. Breathe in slowly through your nose as you gently raise your arms to shoulder height…”
ANCHOR OF AIR
“Return to your anchoring breath, inhaling and exhaling fully, reminding yourself that you are here in this room and nowhere else.”
TRAIN OF THOUGHT
“Treat these thoughts like trains coming into a station… simply let them pass through, returning your attention to your breath.”
TIGHT AND LOOSE
“Slowly relax your neck…and your shoulders… Now relax your arms…and your hands…”
GRATITUDE
“Think of a time when someone did something for you out of the kindness of their heart, just to help you out. Take a moment to really picture this person in your mind.”
These activities are from the SERP Institute, which also provides the high quality WordGen, SciGen, and SoGen materials.
