Mindfulness Builds Everyday Resilience

Name:

Date:

Part 1: Understand the Ideas

Mindfulness means noticing what is happening right now without judging yourself.

Resilience means responding to a challenge, recovering from a setback and trying a helpful next step.

Self-management means noticing what you need and choosing a safe, healthy response.

Casey is preparing a short presentation about a local place in Morwell, Traralgon or the wider Gippsland area. Casey notices a tight stomach, quick breathing and the thought, “I might get everything wrong.” Casey takes three slow breaths, practises one small part and asks a trusted person for feedback.

Activity: Notice the response

Instructions: Answer the two questions about Casey.

1. Which action shows mindfulness?

Hint: Look for an action that notices the body and the present moment.

Sentence starter: The mindfulness action was __________________________________.

Ignoring the nervous feeling

Taking slow breaths and noticing body sensations

Pretending mistakes cannot happen

2. What was Casey’s trigger, and name one emotional response?

Hint: The trigger happened before the nervous feeling became stronger.

Sentence starter: The trigger was ____________________. One response was ____________________.

Part 2: Practise a Helpful Strategy

Activity: Pause and reset

Instructions: Sit comfortably, or observe quietly. You may keep your eyes open.

1. Look at one object.

2. Notice your feet on the floor or your hands on the desk.

3. Take three slow breaths.

4. Name one feeling without judging it.

3. What did you notice after the pause and reset?

Hint: You can write about your body, thoughts or feelings. You may write a fictional example or “pass”.

Sentence starter: I noticed __________________________________. After the activity, I felt or thought __________________________________.

Part 3: Plan for Resilience

Activity: Choose a next step

Imagine a challenging situation, such as starting a new task, joining a sporting activity or visiting a busy community centre in Morwell or Traralgon.

4. Choose two healthy strategies that could help.

Hint: Choose strategies that help you pause, organise your thinking or ask for support.

Sentence starter: I would choose ____________________ and ____________________.

Slow breathing or grounding

Break the task into one small step

Talk with a trusted adult or supportive person

Use encouraging self-talk

Take a safe movement or quiet break

5. Explain how one of your strategies could show resilience.

Hint: Explain how the strategy could help you keep going, recover or make a helpful choice.

Sentence starter: This strategy could help me __________________________________ because __________________________________.