Mindful Breathing & Visualization

Tangie Smith

Tier 1

Lesson Plan

Mindful Breathing & Visualization

Teach mindful breathing techniques

This lesson introduces students to mindful breathing and visualization exercises to promote relaxation and focus. Students will learn techniques to manage stress and build emotional resilience, which are essential skills for their overall well-being and academic success.

Audience

Grades 3-5 Students

Time

30 minutes

Approach

Teach mindful breathing techniques

Materials

Calm music (optional), Discussion questions, and Worksheet for reflection

Step 1

Introduction

5 minutes

Begin by explaining the concept of mindfulness and its benefits.
Discuss how mindful breathing and visualization can help manage stress and improve focus.

Step 2

Mindful Breathing Exercise

10 minutes

Guide students through a simple mindful breathing exercise:
- Sit comfortably with eyes closed or gazing downward.
- Inhale deeply through the nose, hold for a moment, and exhale slowly through the mouth.
- Repeat for several breaths, focusing on the sensation of breathing.

Step 3

Visualization Exercise

10 minutes

Lead students in a visualization exercise:
- Ask them to imagine a peaceful place (e.g., a beach, forest, or garden).
- Encourage them to use all their senses to explore this place in their mind.
- Allow a few minutes for silent visualization.

Step 4

Reflection and Discussion

5 minutes

Hand out the reflection worksheet for students to jot down their experiences.
Facilitate a discussion using the provided questions to share thoughts and feelings about the exercises.

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Discussion

Mindful Breathing Discussion

A discussion to help students reflect on their experience with mindful breathing and visualization exercises.

How did you feel during the breathing exercise?

Encourage students to share their feelings and any changes they noticed in their body or mind.

What did you imagine during the visualization exercise?

Ask students to describe their peaceful place and how it made them feel.

How can you use these techniques in your daily life?

Discuss practical situations where students might use mindful breathing or visualization to manage stress.

Worksheet

Mindful Breathing Reflection Worksheet

A worksheet for students to reflect on their experiences with mindful breathing and visualization.

Describe how you felt before and after the breathing exercise.

Think about any changes in your mood or energy level.

What did you visualize during the exercise?

Describe the place and sensations you imagined.

How might these exercises help you in school or at home?

Consider situations where you feel stressed or need to focus.