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A Mindful Minute

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Matthew Watson

Tier 1
For Schools

Lesson Plan

A Mindful Minute

Introduce mindfulness and breathing

This lesson introduces students to mindfulness through a short, guided breathing exercise. It aims to reduce stress and improve concentration, providing students with a daily tool to center themselves. Mindfulness practices can enhance students' emotional regulation and focus, contributing to their overall well-being and academic success.

Audience

Middle and High School Students

Time

15 minutes

Approach

Introduce mindfulness and breathing

Materials

Guided Breathing Exercise Script, and Discussion Questions

Step 1

Introduction to Mindfulness

3 minutes

  • Briefly explain the concept of mindfulness: being present and fully engaged in the moment without judgment.
  • Discuss the benefits of mindfulness, such as reducing stress and improving focus.

Step 2

Guided Breathing Exercise

7 minutes

  • Lead students through a guided breathing exercise using the provided script.
  • Encourage students to sit comfortably, close their eyes, and focus on their breath.
  • Guide them to take deep breaths in through the nose and out through the mouth, paying attention to the sensation of breathing.

Step 3

Reflection and Discussion

5 minutes

  • Facilitate a discussion using the provided questions to reflect on the experience.
  • Encourage students to share how they felt before and after the exercise.
  • Discuss how they might use this technique in their daily lives to manage stress.
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Reading

Guided Breathing Exercise Script

A script to guide students through a mindfulness breathing exercise.

Guided Breathing Exercise Script

  1. Sit comfortably with your back straight and your hands resting on your lap.
  2. Close your eyes gently and take a deep breath in through your nose, filling your lungs completely.
  3. Hold your breath for a moment, then slowly exhale through your mouth.
  4. As you breathe in, imagine filling your body with calm and peace.
  5. As you breathe out, imagine releasing any tension or stress.
  6. Continue this pattern, focusing on the sensation of your breath.
  7. If your mind wanders, gently bring your focus back to your breathing.
  8. After a few minutes, slowly open your eyes and take a moment to notice how you feel.
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Discussion

Mindfulness Discussion Questions

Questions to facilitate a discussion on the mindfulness exercise experience.

How did you feel before and after the breathing exercise?

Encourage students to reflect on any changes in their mood or stress levels.







What was challenging about focusing on your breath?

Discuss common distractions and how to gently refocus.







How can you use this breathing technique in your daily life?

Explore practical situations where mindfulness can be beneficial, such as before a test or when feeling overwhelmed.







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