1
Lesson 1 Self-Soothing
Why We Do This
Emotional regulation is central to Mind Matters, as teaching self-soothing helps participants manage emotions,
reduce anxiety, and navigate social challenges triggered by trauma or daily stress. Skills such as Focused
Breathing, Calming Corners, and the 5–4–3–2–1 Skill calm the nervous system and build mindfulness habits
that strengthen problem-solving, relationships, and performance. The Marshmallow Test illustrates the value
of emotional control and delayed gratification, which are linked to positive long-term outcomes, including
academic success and healthier relationships. Because techniques like Focused Breathing and the 5–4–3–2–1
Skill are simple and portable, regular practice helps participants develop strong self-regulation that supports
personal well-being, connection, and achievement in school, work, and life.
Participant Objectives
1. Explain how self-soothing calms the nervous system and supports resilience and long-term success.
2. Distinguish responding vs. reacting, using the Marshmallow Test as a touchpoint.
3. Demonstrate Focused Breathing, Calming Corners, and the 5–4–3–2–1 Skill use coloring as an optional
self-soothing method.
4. Practice mindful phone habits by delaying notification checks.
5. Apply at least two self-soothing strategies during class activities.
Lesson 1 at a Glance (60 minutes)
WHAT IS MIND MATTERS?
1.1 Marshmallow Test and Activity (5 minutes)
1.2 Introduction to Mind Matters (15 minutes)
SELF-SOOTHING SKILLS
1.3 Focused Breathing (9 minutes)
1.4 Calming Corners (5 minutes)
1.5 5–4–3–2–1 Skill (5 minutes)
1.6 Coloring (1 minute)
1.7 Cell Phone Challenge, WWW Tool, and Doomscrolling (10 minutes)
SUMMARY, PRACTICE PLAN, AND FINAL SKILL EXERCISE (10 MINUTES)
Materials Checklist
RESOURCES
• Lesson 1 PowerPoint (DibbleInstitute.org/mm2)
• Toolkit (found in the pocket of this Instructor’s Manual)
VIDEOS
• The Marshmallow Test (2:08), linked in the Lesson 1 PowerPoint
• (Optional) Mind Matters Minutes: Focused Breathing, Calming Corners, 5–4–3–2–1 Practice
• (Optional) Me &My Emotions: Focused Breathing
MATERIALS
• (Optional) Bag of marshmallows (one marshmallow per participant)
• Flipchart/board and markers (for group values/rules)
• Crayons/coloring pencils/markers
PARTICIPANT JOURNAL: Lesson 1 (pgs. 3–7)
Lesson 1 Self-Soothing
Why We Do This
Emotional regulation is central to Mind Matters, as teaching self-soothing helps participants manage emotions,
reduce anxiety, and navigate social challenges triggered by trauma or daily stress. Skills such as Focused
Breathing, Calming Corners, and the 5–4–3–2–1 Skill calm the nervous system and build mindfulness habits
that strengthen problem-solving, relationships, and performance. The Marshmallow Test illustrates the value
of emotional control and delayed gratification, which are linked to positive long-term outcomes, including
academic success and healthier relationships. Because techniques like Focused Breathing and the 5–4–3–2–1
Skill are simple and portable, regular practice helps participants develop strong self-regulation that supports
personal well-being, connection, and achievement in school, work, and life.
Participant Objectives
1. Explain how self-soothing calms the nervous system and supports resilience and long-term success.
2. Distinguish responding vs. reacting, using the Marshmallow Test as a touchpoint.
3. Demonstrate Focused Breathing, Calming Corners, and the 5–4–3–2–1 Skill use coloring as an optional
self-soothing method.
4. Practice mindful phone habits by delaying notification checks.
5. Apply at least two self-soothing strategies during class activities.
Lesson 1 at a Glance (60 minutes)
WHAT IS MIND MATTERS?
1.1 Marshmallow Test and Activity (5 minutes)
1.2 Introduction to Mind Matters (15 minutes)
SELF-SOOTHING SKILLS
1.3 Focused Breathing (9 minutes)
1.4 Calming Corners (5 minutes)
1.5 5–4–3–2–1 Skill (5 minutes)
1.6 Coloring (1 minute)
1.7 Cell Phone Challenge, WWW Tool, and Doomscrolling (10 minutes)
SUMMARY, PRACTICE PLAN, AND FINAL SKILL EXERCISE (10 MINUTES)
Materials Checklist
RESOURCES
• Lesson 1 PowerPoint (DibbleInstitute.org/mm2)
• Toolkit (found in the pocket of this Instructor’s Manual)
VIDEOS
• The Marshmallow Test (2:08), linked in the Lesson 1 PowerPoint
• (Optional) Mind Matters Minutes: Focused Breathing, Calming Corners, 5–4–3–2–1 Practice
• (Optional) Me &My Emotions: Focused Breathing
MATERIALS
• (Optional) Bag of marshmallows (one marshmallow per participant)
• Flipchart/board and markers (for group values/rules)
• Crayons/coloring pencils/markers
PARTICIPANT JOURNAL: Lesson 1 (pgs. 3–7)
