LIFE AND
CAREER
SKILLS
PROMOTING PHYSIOLOGICAL DEVELOPMENT AND
WELL-BEING
FITNESS ACTIVITIES
OBJECTIVES
Explain the role of mindfulness activities in
promoting physiological and personal well-being.
Participate in simple mindfulness routines such as
breathing and guided meditation.
Reflect on how these activities can be incorporated
into daily life to improve health and personal
development.
WARM-UP ACTIVITY
Let’s Begin – Guided Breathing (3 Minutes)
“Inhale deeply through your nose... hold... exhale slowly
through your mouth.”
(Slow, repeat 3–5x)
How did that feel?
What changed in your body or thoughts?
GROUP ACTIVITY – EXPLORE & PRESENT
DIVIDE STUDENTS INTO SMALL GROUPS AND ASSIGN EACH GROUP A
TOPIC:
GROUP 1: DEEP BREATHING
GROUP 2: GUIDED MEDITATION
GROUP 3: MINDFUL WALKING
GROUP 4: JOURNALING OR GRATITUDE PRACTICE
RESEARCH OR BRAINSTORM HOW THEIR ASSIGNED ACTIVITY CAN
PROMOTE HEALTH AND PERSONAL DEVELOPMENT.
1. Heart Rate and Breathing
Heart rate is the number of times your heart beats per minute.
Breathing rate is how fast or slow you inhale and exhale.
Effect of Mindfulness:
When we practice mindfulness (like deep breathing or meditation), our
body enters a relaxed state. This slows down both the heart rate and
breathing rate, helping us feel calmer and reducing physical tension. It
helps the body recover from stress and prevents overreaction to daily
challenges.
2. Stress and Emotional Regulation
Stress is the body’s response to pressure, challenges, or threats.
Emotional regulation means the ability to understand and manage
your emotions in a healthy way.
Effect of Mindfulness:
Mindfulness helps us become more aware of our feelings without
reacting too quickly. It reduces the production of stress hormones like
cortisol and helps us stay calm during difficult situations. Over time, this
builds emotional control, reduces anxiety, and improves overall mental
well-being.
3. Focus and Concentration
Focus is the ability to direct your attention to one task or idea.
Concentration is staying with that task without getting distracted.
Effect of Mindfulness:
Mindfulness strengthens our attention span by training the brain to stay
in the present moment. It reduces distractions and mental clutter, helping
students concentrate better during classes, while studying, or doing daily
tasks. It also improves memory and decision-making.
4. Sleep and Energy Levels
Sleep is the time when your body rests and recovers.
Energy levels are how awake, alert, and physically ready you feel
during the day.
Effect of Mindfulness:
Mindfulness helps relax the body and calm the mind before bedtime,
making it easier to fall asleep and stay asleep. Quality sleep leads to
better energy during the day, which means better mood, focus, and
physical performance. It also prevents burnout and fatigue.
EXIT REFLECTION
How can practicing mindfulness every day
improve both your physical health and your
personal well-being?
In what ways can you apply mindfulness activities
(like breathing, meditation, or journaling) in your
daily routine at school or at home?
QUIZ
TIME!
1. WHAT IS ONE EFFECT OF MINDFULNESS ON
YOUR HEART AND BREATHING?
A. INCREASES HEART RATE AND BREATHING
SPEED
B. MAKES YOUR HEART STOP BEATING
C. SLOWS DOWN HEART RATE AND BREATHING
D. MAKES YOU BREATHE FASTER TO STAY ALERT
2. HOW DOES MINDFULNESS HELP WITH STRESS
AND EMOTIONS?
A. IT MAKES STRESS WORSE
B. IT HELPS YOU IGNORE YOUR FEELINGS
C. IT TEACHES YOU TO AVOID YOUR PROBLEMS
D. IT HELPS YOU STAY CALM AND MANAGE
EMOTIONS BETTER
3. WHICH OF THE FOLLOWING IS A MINDFULNESS
ACTIVITY?
A. WATCHING LOUD VIDEOS
B. PLAYING MOBILE GAMES
C. DEEP BREATHING AND GUIDED MEDITATION
D. SLEEPING ALL DAY
4. WHAT BENEFIT CAN MINDFULNESS BRING TO
YOUR FOCUS AND CONCENTRATION?
A. HELPS YOU GET MORE DISTRACTED
B. IMPROVES YOUR ABILITY TO STAY FOCUSED
AND THINK CLEARLY
C. MAKES YOU TIRED DURING CLASS
D. ENCOURAGES MULTITASKING ALL THE TIME
5. WHY CAN MINDFULNESS IMPROVE YOUR SLEEP
AND ENERGY LEVELS?
A. IT HELPS YOUR BODY AND MIND RELAX BEFORE
SLEEP
B. IT KEEPS YOU AWAKE LONGER
C. IT REPLACES THE NEED FOR SLEEP
D. IT MAKES YOU DREAM MORE OFTEN
THANK
YOU