Governor Phil Murphy • Lt. Governor Tahesha Way

Mindfulness

Building Resiliency through Mindfulness

Explicit instruction on strategies that support focus, emotional regulation, and overall well-being can support all students. Mindfulness is an evidence-based practice that helps individuals build awareness of their thoughts, emotions, and present experiences, equipping them with skills to manage stress and improve concentration. By integrating mindfulness into daily routines, students can strengthen their ability to navigate academic, social, and personal challenges with greater resilience.

This page features curated mindfulness techniques and resources for learners in K–12 settings. The featured practices help to reduce stress, improve social relationships, and enhance academic performance. The specific mindfulness techniques shared on this site are designed to be portable and easy to practice anywhere. Our goal is to provide accessible techniques that provide educators resources to empower learners to take control of their stress and cultivate resilience.

Listen Now

Mindfulness Techniques: Posters and Handouts

Grade Bands Breathing Releasing Grounding Soothing
Elementary

A hand with a marked spot to start here and arrows indicating an up and down motion over each finger with the words breath in and breath out alternating as each finger is traced

Hand-Trace Breathing

A young girl pushing both open hands again a wall

Wall Push

A colorful rainbow with white clouds at each end

Rainbow Visualization

A woman coving her eyes with her palms

Eye Palming Techniques
Middle & High School

A square box made with white lines and arrows inside the box are the word box breathing and around the outside of the box on the left side is the word hold, on top are the words breath in, on the right side the word hold and on the bottom the words breath out

Box Breathing

A woman standing with her hands on her hips and numbers 1 through 10 each indicating a specific spot on the body on which to focus

Progressive Muscle Relaxation

The numbers 5, 4, 3, 2, 1 along with icons for the 5 senses, an eye, a hand, an ear, a nose and a mouth

5 4 3 2 1 Grounding

A woman crossing her arms across her chest and butterfly wings on her back

Butterfly Hugs

Putting It Into Practice

Grade Bands Breathing Releasing Grounding Soothing
Elementary

Hand-Trace Breathing

Hand-Trace Breathing

Wall Push video still

Wall Push

Rainbow Visualization video still

Rainbow Visualization

Eye Palming video still

Eye Palming Techniques
Middle & High School

Box Breathing You Tube Video

Box Breathing

Progressive Relaxation video still

Progressive Muscle Relaxation

5 4 3 2 1 Grounding Technique

5 4 3 2 1 Grounding

Hand-Trace Breathing

Butterfly Hugs

Resource Links

Integrating Mindfulness into School Environment

Mindfulness is a powerful tool for creating calm and focus, both in and outside the classroom. These resources provide guidance on how educators, school leaders, and early childhood organizations can integrate mindfulness practices to benefit youth and educators alike.

Youth Mental Health and Digital Well-Being

In today's digital age, social media and smartphone usage are key factors affecting youth mental health. As concerns grow, many schools across New Jersey are adopting various forms of cell phone bans, with discussions of a potential state-wide policy. Understanding these digital influences can help caregivers, educators, and policymakers better support young people's emotional well-being.

Supporting Parents and Caregivers

Parents and caregivers play a vital role in fostering a healthy environment for children’s development and mindfulness practices. Learn more about tools and strategies to support mental well-being at home.