Care 1.0 Class 1 Pilot Five Star
CLASS 1 | WELCOME FRIENDS
Create connection with a fun name art activity.
TRAINER OVERVIEW
- Music source and speakers
- Blank paper, colored pencils, crayons or non-toxic markers, enough for everyone
- Large letter stencils (optional)
- For Make It Harder version: Scissors, string and a hole punch
- For Make It Easier version: Stick-on letters
WELCOME TO CLASS!
- Welcome everyone.
- Orient to person, place and time.
- Introduce the class topic.
- Adapt suggested wording when delivering 1-to-1.
Welcome everyone! I’m so glad we are here together.
Let’s make sure we all know each other. I’m (state your name and your role, if applicable). And this is (if in a group, allow time for introductions providing assistance as needed).
We are sitting in the (description of room or location). Today is (day of the week, month, date). It is (share description of the weather, time of year, important anniversary date, etc.).
This is our brain wellness class. We are here to learn and enjoy our time together. We will do some things to keep us healthy across body, mind and spirit. And we will have fun!
TBH LET'S GET IT STARTED!
Get everyone ready to learn with this seated toes-to-top warmup.- Use the TBH music to set your pace, or choose your own.
Let’s start with a warm-up exercise. We will be moving and thinking together right in our seats! Watch what I do and follow along.
(At end of warmup) Great job, everyone! We are started up and ready to go!
FEET GET STARTED!
- Tap toes on both feet, up and down. 10 repetitions. Count together 1 to 10.
LEGS GET STARTED!
- Stamp feet on the ground to the beat of the music. Make “noise” with group.
- Gently kick legs out from the knee, alternating legs. 10 repetitions. Count together 1 to 10.
- March in place, alternating legs. 10 repetitions. Count together 1 to 10.
ARMS STARTED!
- Gently shake arms, open and close hands.
- Circle wrists a few times in clockwise and counterclockwise.
- Gently circle arms. 5 repetitions. Count together 1 to 5.
- Shrug shoulders up and down, with hands on knees. 5 repetitions. Count together 1 to 5.
VOICES GET STARTED!
- Say “OHHHHHHHHHH.” Have group say sound with you. Hold for a few seconds.
- Say “EHHHHHHHHHH.” Have group say sound with you. Hold for a few seconds.
- Say “AHHHHHHHHHH.” Have group say sound with you. Hold for a few seconds.
- Repeat each sound again. Have group say sound with you. Hold for a few seconds.
BREATH GETS STARTED!
- Slow focus to bring awareness to sitting still in chair.
- Take a deep breath in through the nose. Exhale out through the mouth.
- Repeat slow, focused breathing for 5 rounds.
- Give selves big hug, wrapping arms across waist and squeezing gently, as able.
- Thank selves and send some “TBH love” to our brains!
Click for the TBH Let’s Get It Started! complete guide.
LEARN THE TBH SCIENCE
- Briefly lead a discussion on the topic of friends.
- Adapt as needed to include everyone as they are able, verbally or non-verbally.
Today’s workout is called “Welcome Friends.” A friend is someone you like and trust. We all need friends in our lives. We can have friends from different times and places. And we can make new friends.
When we welcome new friends, we share our name. It’s an important way someone gets to know us. And it is an important way we get to know our new friends.
Let’s share our names again (have students share their names again, assist as needed).
NOW DO IT!
- Lead your student/s in creating artwork using their names or initials.
- Adapt as needed to include everyone as they are able, verbally or non-verbally.
Now let’s have fun with our names. We are going to use the letters of our (names/initials) to create art, together. Here is some blank paper. We will outline the letters here. Then we will use our imaginations as we color them in.
- Trace large sized outlines of the letters of the student’s name/s or initials onto blank paper. Option to use large letter stencils to create the outlines. Option to do this in advance.
- Work with the student as they color and decorate the letters using colored pencils, crayons or non-toxic markers.
- Adapt the workout as directed to allow everyone to benefit optimally from the activity.
- When repeating this class, create different art pieces with the colored letters or initials, such as a small poster or cut out letters that can be taped to the door. Use different art mediums, such as non-toxic watercolors or finger paints.
- Make It Harder. Have student/s create a mobile with the letters of their name or initials. Use the scissors to cut out the letters. Punch holes at the top and bottom of the letters using the hole punch. Use the string to attach the letters vertically in order (i.e., for the name “Jim” with the J at the top, I in the middle and M at the bottom). Attach the mobile at the top by tying or taping it to an object so that it hangs.
- Make It Easier. Use stick-on letters. Have the students stick on the letters of their name or initials to blank paper and then decorate the page with the coloring materials.
- Back-Up Plan. Use the paper and coloring materials to encourage them to do freehand drawing.
TBH TAKEAWAY
- Briefly recap the class.
- Adapt as needed to include everyone as they are able, verbally or non-verbally.
I hope you enjoyed class today. We talked about how we share our names when we meet new friends. And we had fun and created some beautiful art using our names.
Can you share something you liked today?
Let’s all share our names one more time!
TBH TAKE A BREATH
- Lead this cooldown exercise to end class.
- Use the TBH music to set your pace, or choose your own.
We will finish by relaxing together. We will use our breath to help us focus and feel calm. We will share how grateful we are to be together.
- Have student/s get comfortable, resting both feet flat on the floor, hands resting in their laps on their thighs.
- Have student/s close their eyes and keep them gently closed if they are comfortable doing so.
- Ask student/s to focus their attention on their breathing, noticing the rate and rhythm of their breath. Allow them to focus on their natural breathing for a few moments.
- Instruct student/s to begin rhythmic breathing. Ask them to inhale slowly and deeply through their nostrils, breathing gently into their chest and belly. Then ask them to exhale slowly through their lips, slowing the rate and rhythm of their breath.
- Have student/s continue rhythmic breathing, instructing them to continue to focus on gently and slowly inhaling and exhaling, allowing their attention to simply “ride” the wave of their breath. Allow them to focus on rhythmic breathing for several moments.
- Offer the following positive affirmation statements below in a calm, slow voice.
- Invite student/s to simply listen or to repeat the phrase together with you.
My mind is relaxed.
I am glad to take care of myself.
I am glad to meet new people.
I am glad to be with friends.
- Pause for several moments, allowing your student/s to continue focusing on their breathing.
- End the exercise by inviting your student/s to bring their awareness back to the room, gently opening their eyes if closed, and becoming more aware of the room and of each other.
- Invite them to end practice with gratitude for taking a moment for themselves, for the chance to learn together and to connect with each other.
Click for the complete TBH Take a Breath guide.
COMING UP NEXT!
- Thank students for attending the class.
- Invite students to join you for another TBH class.
I am glad we had time together today. I enjoyed talking about friendship with you!
I hope you will join me for another class soon.
CLASS RESOURCES
Alphabet Stencils. If using, you can buy plastic letter stencils for writing names here on Amazon or purchase locally.
Uppercase Letter Stickers. If using, you can buy A-Z uppercase self-adhesive letter stickers here on Amazon or purchase locally.
