Lesson Plan

Freeze and Flow

In this lesson, students will participate in a freeze dance, then be guided in slow-motion movements using mindfulness. Finally, they will discuss how movement and music can help them feel calm or energized.
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Learning Objectives

  • Students will be able to utilize the tools of movement and body awareness.
  • Students will be able to articulate ways that slow and fast movement and music can support ease or energy.


(15 minutes)
Reflections on Flow
  • Invite students to come together in a circle, either seated in chairs or on the floor.
  • Ask students to come into mindful, still bodies, and to take a few deep breaths into their bellies.
  • Tell them to notice the feeling in their feet, and ask if they feel their heartbeat there. Ask students to notice if they feel any tingling or vibrating in their feet. (Let them know it's okay if they do not.)
  • Guide the class to move their awareness into the parts of their body that are touching their chair. Tell them that if their minds drift, they should gently bring their attention back to the parts of their body touching their chairs.
  • Ask them to relax their shoulders. Pause. Then, tell them to relax the muscles in their face. Pause again.
  • Ask the students to now notice their whole body sitting. Pause for 1–2 minutes, and guide the class to hold their attention on their bodies as much as they can.
  • Ask the class to open their eyes when they are ready.
  • Ask them what they notice and how they feel.