Winter Wellness Term: Mindfulness and Movement (6 Weeks)

Short winter days, busy school schedules and less time outdoors can leave kids feeling tired, tense or scattered. This six-week winter term gives tweens and young teens a steady weekly space to slow down, move their bodies and learn simple tools they can use whenever they feel stressed.

Each class follows a calm, predictable rhythm. Learners begin with a check-in and a short breathing practice, then move through a gentle yoga or stretching sequence suited to small spaces at home. The middle of the class is a guided discussion on that week's theme, such as noticing stress signals in the body, naming emotions or building better sleep habits.

Over the term learners build a personal toolkit: box breathing and balloon breath for quick calm, a short yoga flow for focus before homework, body scans for winding down at night and mindful journaling prompts for busy minds. Every tool is practised in class so learners know exactly how it feels and when to use it.

In the final week each learner puts together a simple Calm Plan, choosing the practices that worked best for them and when they will use them. This is a discussion and practice course, so there is no project to submit, only skills to carry into the rest of winter and beyond.

Sharing is always optional, cameras can be turned away during quiet practices, and every movement has an easier option, so learners of any fitness level can take part comfortably.

How classes work

Each 75-minute class opens with a check-in and breathwork, moves into a gentle yoga or movement sequence, continues with a guided discussion on the weekly theme and closes with a short relaxation practice.

What we'll cover

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  Week 1: Noticing Stress and Calm – Learn how stress shows up in the body and try a first body scan.

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  Week 2: Breathwork Toolkit – Practise box breathing, balloon breath and 4-7-8 breathing for quick calm.

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  Week 3: Gentle Yoga Flow for Focus – Learn a short yoga sequence to reset before homework or tests.

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  Week 4: Thoughts and Feelings – Name emotions, discuss healthy coping and try mindful journaling prompts.

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  Week 5: Movement for Energy and Sleep – Explore stretches for winter energy and a wind-down routine for better sleep.

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  Week 6: Building My Calm Plan – Choose favourite tools and create a personal plan for everyday calm.

No experience with yoga or meditation is needed. Learners need a small clear space to stretch and should wear comfortable clothes.