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Freedom of the mind; tranquility; serenity

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 2-3
  • Teacher Resources


  • Type:  Breathing
  • Excercise:  Seated Relaxation
  • Target:  Breath + Posture + Mindfulness
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture
2. Keep your feet hips width apart and sit up tall (shoulders back, chest up)
3. Rest your hands on your thighs
4. Close your eyes
5. Reflect on the presence of the room and/or your state of mind in gearing up for or completing a workout
6. Focus on your breath, stillness, and reflection

NOTE: Teachers are free to engage in a few minutes of silent or guided relaxation


A few questions for students to answer silently in their heads could be:
– Reflecting on the work you did or are about to do today, do you feel accomplished/ready?
– Do you feel aware of your body?
– Can you hear your breath? The sounds of other students breathing in the room?
– What sounds do you hear?
– Do you feel confident in your alignment?
– Can you quiet your mind chatter and be present?

Icon of a body with vibration lines on the sides of it.

How does your body feel after completing the workout?

Icon of a profile view of a person’s head with a speech bubble where the brain would be.

How does your mind feel after completing the workout?

Icon of a question mark.

What does Peace mean to you in this moment?

Choose from the additional reflection prompts below to customize this lesson and meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson!



Describe a time when you felt peaceful.


Describe a place where you feel peaceful.


What is one thing you can do to feel more peaceful during a stressful situation?

Real-World Connection


In your family, whom do you feel peaceful around, and why?

Learning Environment

What makes a learning environment peaceful?


In your community, where do you feel peaceful?

Academic Connection


Close your eyes and take a few deep breaths. Open your eyes and write a sentence describing how you feel now.

Social Studies

What are some jobs that exist to help keep people at peace in society?


How does your body change when you are at peace (i.e. breathing, heart rate, etc.)?

Fun Fact

Getting in bed can be a time to find peace at the end of the day. Most people fall asleep within seven minutes.