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Calm Seas of Reflection

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Lesson Plan

Calm Seas Lesson Plan

Students will engage in calming breathing exercises and sea-themed visualizations, then create and personalize reflection journals to express emotions and gratitude.

This lesson equips young learners with foundational emotional regulation tools, nurturing self-awareness, gratitude, and coping strategies through creative expression and mindfulness.

Audience

Kindergarten to 3rd Grade Students

Time

45 minutes

Approach

Combine guided meditation with hands-on journaling.

Materials

Prep

Teacher Preparation

15 minutes

Step 1

Introduction & Grounding

5 minutes

  • Welcome students and explain the purpose: taking time to notice feelings and be thankful
  • Lead two deep breaths together: inhale for 4 counts, exhale for 4 counts
  • Show Slide 1 of the Calm Seas Slide Deck with a peaceful ocean scene

Step 2

Guided Visualization

7 minutes

  • Dim lights slightly and play quiet instrumental music
  • Display Slides 2–4 for a step-by-step sea journey: walking on the beach, feeling the breeze, watching waves
  • Narrate visualization slowly, pausing for students to imagine each scene
  • Invite gentle shoulder rolls or hand-on-heart moments to stay present

Step 3

Journal Crafting

15 minutes

  • Distribute the Calm Seas Reflection Journal and crayons to each student
  • Prompt students to draw their favorite sea moment on Page 1
  • On Page 2, ask them to write or dictate (to a teacher helper) one feeling word and one thing they’re grateful for
  • Circulate, offering encouragement and helping with writing where needed

Step 4

Sharing & Reflection

10 minutes

  • Invite volunteers to share their journal drawings and words with the group
  • Highlight examples of emotions and gratitude statements
  • Reinforce that all feelings are valid and gratitude helps our minds stay calm

Step 5

Closing Breathing Exercise

3 minutes

  • Lead a final breathing cycle: inhale for 5, hold 2, exhale for 5
  • End with a gentle group clap or soft chime to signal completion
  • Encourage students to use these breathing and journaling tools whenever they need a calm moment
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Slide Deck

Calm Seas of Reflection

Find your calm with mindful breathing and gentle sea visualizations.

Welcome students to Calm Seas of Reflection. Explain that today we’ll practice calming our minds using sea-themed breathing and imagination.

Breathe with the Waves

Inhale…2…3…4
Exhale…2…3…4

Lead the class in two deep breaths: inhale for 4 counts, exhale for 4 counts. Encourage slow, full breaths.

Visualize the Beach

Close your eyes. Feel the soft sand under your toes and the sun’s warmth on your skin.

Invite students to close their eyes or gaze softly. Guide them to picture a warm sandy beach under a blue sky.

Feel the Sea Breeze

Hear the breeze whisper through the palm trees and feel it on your cheeks.

Prompt children to imagine a gentle sea breeze brushing their face and ruffling their hair.

Watch the Waves

See the waves rise…then fall…over and over, calming like your breath.

Encourage students to listen for the rhythmic sound of waves rolling in and out.

Create Your Journal

• Page 1: Draw your favorite sea moment
• Page 2: Write or dictate one feeling word and one thing you’re grateful for

Distribute the Calm Seas Reflection Journal. Guide students through drawing and writing prompts.

Share & Reflect

Who would like to show their sea scene and share one thing they’re thankful for?

Invite volunteers to share their drawings and gratitude statements. Affirm all feelings and expressions.

Closing Breath

Inhale…1…2…3…4…5
Hold…1…2
Exhale…1…2…3…4…5

Lead a final breathing cycle: inhale for 5, hold 2, exhale for 5. End with a quiet chime or gentle clap.

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Journal

Calm Seas Reflection Journal

A two-page journal designed for young learners to draw and write about their feelings and gratitude after our sea-themed meditation.

Page 1: Draw Your Sea Moment

Draw your favorite moment by the sea. Imagine the waves, the sand, and the breeze as you create your picture.












Page 2: Feelings and Gratitude

  1. One word that describes how I feel right now:






  2. One thing I’m grateful for today:






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