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Freedom of the mind; tranquility; serenity

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 6-8
  • 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!



Close your eyes and imagine feeling at peace. What do you see?


What are some strategies you can use to quiet the thoughts in your mind to feel more at peace?


How can you quiet the sounds around you to feel more at peace?

Real-World Connection


What does peace look like at home?

Learning Environment

Is there a particular place or time of day where you feel most at peace in your learning environment? Why?


How do communities maintain peace? Reflect on a community that you are a part of and the strategies that this community uses to keep the peace. What is your role in maintaining peace in this community?

Academic Connection


Enjoy a few moments of peace by reading a book of your choice, just for fun.

Social Studies

What are some ways that structures within our society keep people at peace? Do these structures always work?


Reflect on a form of technology that brings you peace. Then reflect on a form of technology that does not bring you peace. Is there a key difference between the two?

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.