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Mind Matters

Carla Eliezer

Tier 2
For Schools

Lesson Plan

Mindful Moments Plan

Guide students through four mindful practices—body scan, breath awareness, sensory observation, and reflective journaling—to build stress reduction and focus skills.

Mindfulness reduces stress, improves focus, and supports emotional regulation, giving students practical tools to enhance well-being and classroom engagement.

Audience

7th Grade Group

Time

Four 30-minute sessions

Approach

Sequential practice with guided exercises and reflections.

Materials

Breathe & Focus Slides, Guided Breathing Break Activity, and Daily Calm Reflections Journal

Prep

Prepare Materials

15 minutes

  • Review the Breathe & Focus Slides and familiarize yourself with key talking points
  • Print enough copies of the Daily Calm Reflections Journal for each student
  • Practice the Guided Breathing Break Activity script to ensure smooth delivery

Step 1

Session 1: Introduction & Body Scan

30 minutes

  • Objective: Define mindfulness and guide students through a full-body awareness scan
  • Activity:
    • Show Slide 1-3 of Breathe & Focus Slides to introduce “mindfulness” and its benefits
    • Lead a 5-minute guided body scan: students lie quietly, focusing attention on each body part from toes to head
  • Assessment: Observe participation and note student engagement during the scan; ask one student volunteer to share how their body felt afterward

Step 2

Session 2: Breath Awareness

30 minutes

  • Objective: Teach focused breathing as a tool to calm the mind
  • Activity:
    • Briefly review breath basics using Slides 4-5 of Breathe & Focus Slides
    • Lead the Guided Breathing Break Activity:
      • Inhale count of 4, hold 2, exhale count of 6 (repeat 5 times)
  • Assessment: Monitor students’ ability to follow breathing counts; invite reflections on emotional changes post-exercise

Step 3

Session 3: Mindful Observation

30 minutes

  • Objective: Develop present-moment awareness through sensory observation
  • Activity:
    • Take students outdoors or to a windowed area; prompt them to silently notice five things they can see, four they can hear, three they can touch, two they can smell, one they can taste
    • Return to group and discuss observations: How did focusing on senses affect racing thoughts?
  • Assessment: Listen for depth of responses and encourage quieter students to contribute at least one sensory notice

Step 4

Session 4: Reflection & Integration

30 minutes

  • Objective: Solidify practices through journaling and plan daily integration
  • Activity:
    • Distribute the Daily Calm Reflections Journal
    • Prompt entries:
      • Describe which mindfulness practice you found most helpful
      • Set a personal goal for using one technique each day this week
    • Invite volunteers to read brief excerpts
  • Assessment: Collect journals to review reflections and goals; provide brief written feedback to each student
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Slide Deck

Mindful Moments: What Is Mindfulness?

• Mindfulness means paying attention to the present moment without judgment.
• It helps us notice our thoughts, feelings, and body sensations.
• Benefits include reduced stress, improved focus, and better emotional control.

Welcome students! Today we’ll begin our Mind Matters journey by exploring what mindfulness means and why it matters. Emphasize that mindfulness is a tool we can use anytime to feel calmer and more focused.

Key Components of Mindfulness

  1. Present-moment awareness: noticing sights, sounds, and feelings now.
  2. Non-judgment: observing without labeling “good” or “bad.”
  3. Kindness: being gentle and patient with yourself.

Clarify key terms. “Present-moment awareness” simply means noticing what’s happening right now. “Non-judgment” means observing without labeling things good or bad.

Guided Body Scan

  1. Close your eyes and settle into your seat or lie on your back.
  2. Bring attention to your toes, notice any sensations.
  3. Slowly move your attention up through feet, legs, torso, arms, neck, and head.
  4. If your mind wanders, gently bring it back to your body.

Explain the body scan step by step. Invite students to lie down or sit comfortably with eyes closed. Speak slowly and guide their attention from toes up to head.

Why Focus on Your Breath?

• The breath links body and mind—slower breathing triggers relaxation.
• Focusing on breath anchors us to the present moment.
• Anyone can practice breathing anytime, anywhere.

Introduce breath awareness and why our breathing is a powerful tool to calm our nervous system. Use simple visuals (e.g., lungs inflating) if available.

Breathing Technique: 4-2-6 Pattern

• Inhale deeply for a count of 4
• Hold the breath for a count of 2
• Exhale slowly for a count of 6
• Repeat this cycle 5 times using the Guided Breathing Break Activity

Present the 4-2-6 breathing pattern. Explain counts as seconds. Encourage students to practice quietly with eyes closed.

Sensory Observation Exercise

Use the 5-4-3-2-1 technique:
• Notice 5 things you can see
• Notice 4 things you can hear
• Notice 3 things you can touch
• Notice 2 things you can smell
• Notice 1 thing you can taste

Transition to sensory observation. Ask students to look around or close their eyes if outside. Then guide them through noticing items in each sensory category.

Reflecting on Your Senses

• How did focusing on your senses affect your thoughts?
• Did any surprises come up when you paid close attention?
• How might you use this practice when you feel stressed?

After the exercise, invite volunteers to share their experience. Prompt quieter students with a simple question: “What was the easiest sense to notice? The hardest?”

Next Steps: Journaling & Daily Practice

• Use the Daily Calm Reflections Journal to record your favorite practice.
• Set a goal to practice one mindfulness technique each day this week.
• Notice any changes in your stress or focus.

Explain how journaling helps integrate mindfulness into daily life. Show the journal and highlight the prompts. Encourage goal setting and consistency.

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Activity

Guided Breathing Break Script

Description: A quick, 5-minute classroom breathing exercise using the 4-2-6 pattern to help students calm the mind and refocus.

Materials Needed:

  • Quiet space or soft background music (optional)
  • Timer or clock visible to students

Steps and Timing

  1. Settle In (1 minute)

    • Ask students to sit tall in their chairs, feet flat on the floor, hands resting on laps.
    • Say: “Let’s take a moment to notice our posture and find a comfortable stillness.”



  2. Explain the 4-2-6 Pattern (1 minute)

    • Say: “We’ll use a breath pattern to help us relax. Here’s how it works:
      • Inhale quietly for 4 counts
      • Hold your breath for 2 counts
      • Exhale fully for 6 counts
      Try to follow along with my counting.”



  3. Guided Practice (5 cycles – approximately 3 minutes)

    • Lead the group through each cycle slowly:
      1. “Begin by inhaling in through your nose… 1…2…3…4…”
      2. “Hold… 1…2…”
      3. “Exhale through your mouth… 1…2…3…4…5…6.”
    • Pause briefly between each cycle to reset.
    • Remind students to keep their focus on the breath and the counting.






  4. Reflection & Transition (1 minute)

    • Ask students to rest their hands and close their eyes for a moment, noticing how their body feels now compared to the start.
    • Invite 1–2 volunteers to share one word that describes how they feel (e.g., calm, focused, relaxed).
    • Conclude: “Great job—remember, you can use this breath pattern anytime you feel stressed or need to refocus.”

Feel free to adapt the timing or number of cycles based on your students’ needs. This script can be revisited daily as a quick mental reset tool.

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Journal

Daily Calm Reflections Journal

Use this journal after each mindfulness session to reflect on your experience and plan for daily practice.

Date: ________________________________

  1. Which mindfulness practice did you use today? (Circle one)
  • Body Scan
  • Breath Awareness
  • Sensory Observation



  1. How did you feel before practicing?






  2. How did you feel after practicing?






  3. What did you notice about your thoughts and body sensations during the practice?











  4. Did you face any challenges while practicing? If yes, explain.











  5. What is one specific way you will integrate this practice into your day tomorrow?






  6. Additional reflections or creative expression (words, doodles, or sketches):












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