Mindful Breathing & Visualization

Tangie Smith

Tier 1

Lesson Plan

Mindful Breathing & Visualization

Promote relaxation and focus

This lesson introduces students to mindful breathing techniques and visualization exercises to help them relax and focus. By learning these techniques, students can better manage stress and build emotional resilience, which are essential skills for their overall well-being and academic success.

Audience

Grades 3-5

Time

30 minutes

Approach

Promote relaxation and focus

Materials

Discussion Guide, Mindful Breathing Worksheet, and Calm music (optional)

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.
Encourage students to share any experiences they have with mindfulness.

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.
Play calm music in the background if desired.

Step 3

Visualization Exercise

10 minutes

Lead students in a guided visualization:
- Ask them to imagine a peaceful place (e.g., a beach, forest, or garden).
- Describe the sights, sounds, and feelings of being in this place.
- Encourage them to fully immerse themselves in the visualization.
Allow a few moments of silence for personal reflection.

Step 4

Reflection and Discussion

5 minutes

Distribute the Mindful Breathing Worksheet for students to complete.
Facilitate a discussion using the Discussion Guide:
- What did you notice during the exercises?
- How do you feel now compared to before the exercises?
- How might you use these techniques in your daily life?

Step 5

Closure

5 minutes

Recap the key points of the lesson.
Encourage students to practice mindful breathing and visualization regularly.
Thank students for their participation and openness.

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Discussion

Mindful Breathing Discussion Guide

This guide will help facilitate a discussion on students' experiences with mindful breathing and visualization exercises.

What did you notice during the exercises?

Encourage students to share their physical sensations, emotions, and thoughts.

How do you feel now compared to before the exercises?

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

How might you use these techniques in your daily life?

Discuss practical applications of mindfulness in school, at home, or during stressful situations.

Worksheet

Mindful Breathing Worksheet

This worksheet allows students to reflect on their experience with mindful breathing and visualization exercises.

Describe how you felt before and after the exercises.

Think about your mood, energy level, and any physical sensations.

What was your favorite part of the visualization exercise?

Consider the images, sounds, or feelings that stood out to you.

How can you use mindful breathing in your daily life?

Think about situations where you might feel stressed or need to focus.