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Curriculum Breakdown
01
Arrival Breath
Begin by finding a comfortable seated position. Close your eyes gently or soften your gaze. Take three deep, slow breaths, inhaling through your nose and exhaling slowly through your mouth. Feel your body settle with each exhale, bringing your awareness to the present moment.
Duration: 2 minutes
KEY PHRASE: "BREATHE IN CALM, BREATHE OUT TENSION."
02
Regulating Movement
Gently move your body to release any stored tension. This could be a slow neck roll, shoulder shrugs, or a gentle stretch. Focus on the sensations in your body as you move, allowing the movement to be intuitive and fluid. Let go of any need for perfection.
Duration: 3 minutes
KEY PHRASE: "MOVE WITH INTENTION, RELEASE WITH EASE."
03
Emotional Reframe
Bring to mind any challenging thoughts or emotions you are experiencing. Acknowledge them without judgment. Now, try to reframe one of these challenges into an opportunity for growth or learning. What perspective shift can you make? What lesson can be found?
Duration: 4 minutes
KEY PHRASE: "SHIFT PERSPECTIVE, FIND OPPORTUNITY."
03
Integration Stillness
Return to a state of stillness. Rest your hands comfortably. Observe the effects of the previous steps on your mind and body. Allow yourself to simply be, integrating the calm and clarity you've cultivated. Notice any subtle shifts in your internal landscape.
Duration: 3 minutes
KEY PHRASE: "EMBRACE THE QUIET, INTEGRATE THE CALM."
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Sample 5-Minute Format
Arrival Breath
Begin by finding a comfortable seated position. Close your eyes gently or soften your gaze. Take three deep, slow breaths, inhaling through your nose and exhaling slowly through your mouth. Feel your body settle with each exhale, bringing your awareness to the present moment.
Duration: 2 minutes
"Breathe in calm, breathe out tension."
Regulating Movement
Gently move your body to release any stored tension. This could be a slow neck roll, shoulder shrugs, or a gentle stretch. Focus on the sensations in your body as you move, allowing the movement to be intuitive and fluid. Let go of any need for perfection.
Duration: 3 minutes
"Move with intention, release with ease."
Emotional Reframe
Bring to mind any challenging thoughts or emotions you are experiencing. Acknowledge them without judgment. Now, try to reframe one of these challenges into an opportunity for growth or learning. What perspective shift can you make? What lesson can be found?
Duration: 4 minutes
"Shift perspective, find opportunity."
Integration Stillness
Return to a state of stillness. Rest your hands comfortably. Observe the effects of the previous steps on your mind and body. Allow yourself to simply be, integrating the calm and clarity you've cultivated. Notice any subtle shifts in your internal landscape.
Duration: 3 minutes
"Embrace the quiet, integrate the calm."
Programs
Age Breakdown
Kindergarten - 2nd Grade
➣ More playful, imaginative language
➣ Shorter holds and simpler movements
➣ Emphasis on body awareness and basic emotions
➣ Visual cues and demonstrations
3rd - 5th Grade
➣ More sophisticated emotional vocabulary
➣ Longer holds and more complex sequences
➣ Introduction to nervous system concepts
➣ Greater emphasis on self-regulation skills
Implementation Model
Daily Use
The Calm Method™ is designed to be used daily, ideally at the start of the school day or after transitions like lunch or recess. Consistency is key to building regulation skills.
Video-Led Sessions
Teachers simply play the video and participate alongside their students. No preparation, no training required. The founder guides each session with clear, calming instruction.
Flexible Integration
Can be used as a whole-class activity, in small groups, or even one-on-one. Adaptable to various classroom settings and student needs.
Ongoing Support
Access to a library of sessions, implementation guides, and teacher resources. Optional professional development and consultation available.