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Mindful Balance

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Lesson Plan

Mindful Balance Lesson Plan

Introduce 7th grade students to DBT mindfulness and emotion regulation skills through guided practice and reflective journaling, aiming to equip them with at least one concrete coping strategy for managing intense emotions.

Many adolescents struggle with overwhelming emotions and lack tools for self-regulation. This session teaches evidence-based DBT techniques to foster self-awareness, reduce emotional reactivity, and build coping skills for stress and anxiety.

Audience

7th Grade Students

Time

30 minutes

Approach

Interactive instruction, guided practice, and personal reflection.

Materials

DBT Mindfulness Handout, Emotion Regulation Journal Template, Guided Mindfulness Audio, Timer or Stopwatch, and Quiet, Comfortable Space

Prep

Prepare Materials

10 minutes

Step 1

Greeting and Check-In

5 minutes

  • Welcome the student and establish rapport.
  • Ask how they’ve been feeling since the last session.
  • Note any immediate concerns or emotional needs.

Step 2

Introduce Mindfulness Skill

7 minutes

  • Briefly explain DBT and its focus on mindfulness and emotion regulation.
  • Distribute DBT Mindfulness Handout.
  • Review the “What” and “How” skills from the handout (Observe, Describe, Participate).
  • Answer any student questions.

Step 3

Guided Mindfulness Practice

8 minutes

  • Have the student sit comfortably and set a timer for 5 minutes.
  • Play Guided Mindfulness Audio.
  • Encourage the student to focus on breath, body sensations, and nonjudgmental awareness.
  • Afterward, debrief: What did you notice? How did your body feel?

Step 4

Emotion Regulation Reflection

7 minutes

  • Hand out the Emotion Regulation Journal Template.
  • Prompt the student to identify a recent strong emotion and rate its intensity.
  • Guide them to apply a DBT skill (e.g., opposite action) and write down the steps.
  • Discuss how the chosen skill might help in real-life situations.

Step 5

Wrap-Up and Goal Setting

3 minutes

  • Summarize key takeaways: mindfulness practice and one emotion regulation strategy.
  • Ask the student to set a small goal for practicing these skills before the next meeting.
  • Schedule the next check-in and reinforce availability for support.
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Slide Deck

Mindful Balance: DBT Skills for Emotion Regulation

30-Minute Individual Session | 7th Grade | Tier 3 Support

Welcome the student and introduce the session. Explain that today’s focus is learning DBT skills—specifically mindfulness and emotion regulation—to help manage intense emotions.

Session Objectives

  • Understand DBT and mindfulness
  • Learn the “What” and “How” mindfulness skills
  • Practice a guided mindfulness exercise
  • Apply a DBT emotion regulation strategy
  • Set a personal practice goal

Review each objective with the student. Emphasize why each step is important for building coping skills.

What Is DBT and Mindfulness?

DBT: Dialectical Behavior Therapy combines change and acceptance strategies.

Mindfulness Skills:
• Observe: Notice thoughts, feelings, and sensations without judgement
• Describe: Put words to what you notice
• Participate: Engage fully in the present moment

Briefly define DBT and its focus on balancing change and acceptance. Introduce the three core mindfulness skills from the DBT Mindfulness Handout.

Guided Mindfulness Practice

• Sit with a straight spine in a quiet space
• Focus attention on your breath and body sensations
• Observe thoughts and let them pass without getting swept away
• Practice for 5 minutes

Have the student sit comfortably. Set a timer for 5 minutes and play the Guided Mindfulness Audio. Afterward, ask what they noticed in their body and mind.

Emotion Regulation Reflection

• Identify a recent strong emotion and rate intensity (1–10)
• Select a DBT skill (e.g., opposite action)
• Write down the steps to use the skill
• Discuss how this could help in real-life situations

Distribute the Emotion Regulation Journal Template. Guide the student to identify an emotion, rate its intensity, choose a DBT skill (e.g., opposite action), and outline steps.

Wrap-Up and Next Steps

Key Takeaways:
• Mindfulness practice builds self-awareness
• DBT skills help you manage intense emotions

Your Practice Goal:
• ____________________________________

Next Session:
• Schedule a check-in and keep practicing

Summarize the two core takeaways and help the student set a small, achievable practice goal. Confirm the next session date and reinforce your support.

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Worksheet

DBT Mindfulness Handout

Objective: Learn and practice the three core DBT mindfulness skills—Observe, Describe, Participate—to build present-moment awareness and reduce emotional reactivity.

1. Observe (What)

Definition: Notice thoughts, feelings, and sensations as if you’re an impartial witness—without judging or trying to change anything.

Quick Exercise:

  • Find a quiet spot and set a timer for 1 minute.
  • Simply watch your breath, body sensations, and any thoughts that come and go.

Reflection: What did you notice during your minute of observation?






2. Describe (What)

Definition: Put words to what you observe. Label your experiences—thoughts, emotions, and sensations—clearly and accurately.

Quick Exercise:

  • Look around your environment for 5 things.
  • For each, silently say: “I see ___,” “I hear ___,” or “I feel ___.”

Reflection: What words did you use to describe your experience?






3. Participate (How)

Definition: Throw yourself fully into an activity. Lose self-consciousness and become one with what you’re doing in the moment.

Quick Exercise:

  • Choose a simple activity (e.g., drinking water, drawing, walking).
  • Immerse yourself completely for 2 minutes: notice every sensation and movement.

Reflection: How did it feel to give your full attention to the activity?






4. Putting the Skills Together

Choose a recent situation when you felt overwhelmed. Use all three skills:

  1. Observe: What did you notice inside and around you?
  2. Describe: How would you label those observations?
  3. Participate: What could you do right now to fully engage and shift your focus?

Plan your response:











5. Personal Practice Goal

Identify when and how you will practice these mindfulness skills this week (e.g., morning breather, mindful walk, pre-test calm). Write a specific plan:

When: ____________________________________
Where: ____________________________________
Which Skill(s): ___________________________







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Worksheet

Emotion Regulation Journal Template

Objective: Use DBT emotion regulation skills to understand and manage strong emotions.

1. Date and Situation

Date: ________________________
Situation (What happened?):




2. Emotion Identification

Emotion you felt: ________________________
Intensity (1 = low, 10 = high): ______



3. Triggers and Thoughts

Trigger (What led to the emotion?):





Thoughts or beliefs (What were you thinking?):




4. Choose a DBT Emotion Regulation Skill

Common DBT Emotion Regulation Strategies:

  • Opposite Action (do the opposite of the emotion urge)
  • Check the Facts (is your emotion based on accurate evidence?)
  • Build Mastery (do something to boost confidence)
  • Problem Solving (identify solutions)
  • PLEASE Skills (treat Physical illness, balanced Eating, avoid mood-Altering substances, balanced Sleep, Exercise)

Which skill will you use? ________________________



5. Plan of Action

Step-by-step plan for using this skill in this situation:












6. Reflection

After using the skill:

  • What happened?




  • Did the intensity change? (New intensity 1–10): ______
  • How do you feel now?




Use this journal each time you experience a strong emotion to practice and strengthen your emotion regulation skills.

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