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The ability to be in the moment

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


  • Type:  Breathing
  • Excercise:  Standing Posture
  • Target:  Breath + Posture + Mindfulness
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Close your eyes
3. Inhale through your nose and exhale through your mouth, allowing your chest to rise on the inhale and sink on the exhale
4. Reflect on the presence of the room and/or your state of mind in gearing up for or completing a workout
5. 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 Presence 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 completely present in the moment, and not distracted at all.


Describe something you notice when you pay attention to this very moment.


How can you be more present when you feel yourself getting distracted?

Real-World Connection


When you are present, describe some sounds that you can hear in your home.

Learning Environment

When you are present, describe some sounds that you can hear in the classroom.


When you are present, describe some sounds that you can hear outside in your community.

Academic Connection


Practice presence by writing a list of all five of your senses, and what you notice about each of those senses in this very moment.

Social Studies

Reflect on something that is happening during this present moment in history. Write a newspaper headline for this event.


Practice mindfully eating a healthy snack. Chew each bite twenty times before swallowing and pay attention to all five of your senses.

Fun Fact

What’s one way to know you’re in the presence of a giant whale? A blue whale’s heartbeat can be heard from more than two miles away! Their heart is the size of a small car, and beats only 8-10 times per minute.