Mindful Moment Script

Welcome & Centering (3 minutes)

Teacher: “Hi [Student Name], welcome to our Mindful Moment. Today we’re going to try three simple activities—breathing, a body scan, and journaling—to help you focus and feel calm. How are you feeling right now?”

Pause for student response.

Teacher: “Thank you for sharing. Let’s start by finding a comfortable seat. Sit with your feet flat on the floor, hands resting lightly on your legs, and your back straight but relaxed. Take a moment to make any small adjustments so you feel stable and at ease.”

Teacher: “Now, let’s settle in with two minutes of slow, deep breaths. Ready? Breathe in slowly through your nose… (pause 4 seconds)… and exhale gently through your mouth… (pause 4 seconds).”

Continue guiding inhalations and exhalations for about two minutes, using a calm, steady voice.

Teacher: “Great job. Notice how your shoulders and jaw feel—softer or more relaxed? Let’s carry that ease into our next exercise.”

Guided Breathing Exercise (7 minutes)

Teacher: “Next, we’ll do a guided breathing practice. I’m going to play the Guided Breathing Audio. As you listen, pay attention to the rise and fall of your belly and chest. If your thoughts drift away, that’s totally normal—just bring your focus back to the sound of your breath.”

Teacher plays the audio, remaining quiet except for gentle reminders:
• “If you notice your mind wandering, gently return your attention to breathing.”

After audio ends:

Teacher: “How was that for you? What did you notice about the way you breathed or how your body responded?”

Pause for student response. Offer supportive feedback:
Teacher: “That insight is really helpful—thank you for sharing.”

Body Scan Exercise (10 minutes)

Teacher: “Now we’ll do a body scan to observe sensations all over the body. I have the Body Scan Script here. I’ll guide you from your toes up to your head. Just notice any feelings—warmth, tension, or ease—without trying to change anything.”

Teacher (calm tone):
• “Close your eyes if you’d like. Bring your attention to your toes. Notice any tingling, pressure, or temperature there. (pause 5–10 seconds)
• Now shift up to your feet and ankles… notice if they feel heavy, light, tight, or relaxed. (pause)
• Move your attention to your calves… to your knees… to your thighs… (pause at each)
• Notice your hips and pelvis… your lower back… and your abdomen. (pause)
• Soften your chest and notice your heartbeat or breath… your shoulders… your arms, all the way down to your fingertips. (pause)
• Finally, bring awareness to your neck, jaw, face, and the top of your head. (pause)

Teacher: “Take a final deep breath in… (pause)… and exhale fully. Slowly open your eyes when you’re ready.”

Reflective Journaling (7 minutes)

Teacher: “You did wonderfully. Now let’s capture your experience in writing. Here’s your Reflective Journal Template. I’ll guide you through the prompts. Feel free to write as much or as little as you’d like.”

1. How do you feel right now?

2. What thoughts or images came up during the breathing exercise?

3. What sensations did you notice in your body during the body scan?

4. Which practice felt most helpful, and why?

Allow the student to write. Circulate quietly to offer encouragement.

Closing & Discussion (3 minutes)

Teacher: “Thank you for writing and for your effort today. Would you like to share any insights from your journal?”

Pause for student sharing. Use prompts as needed:
– “Can you tell me more about that?”
– “How might you use this practice when you feel stressed?”

Teacher: “I really appreciate how engaged you were. Remember, you can use these breathing and body scan techniques anytime you need to focus or calm down. Keep practicing, and notice over time how it supports you.”

Teacher: “That wraps up our session. Great work today!”

Reflective Journal Template

Use the prompts below to record your observations and reflections after today’s session. There are no right or wrong answers—be honest and open.

1. How do you feel right now?

2. What thoughts or images came up during the breathing exercise?

3. What sensations did you notice in your body during the body scan?

4. Which practice felt most helpful, and why?

5. How might you use these techniques in your daily life?

6. Additional reflections or notes

Body Scan Script

Use this script to guide a gentle, attentive journey through the body. Read slowly and allow pauses at each step so the student can notice sensations.

Getting Comfortable

Find a comfortable seated or lying position. Let your hands rest loosely on your legs or by your sides. Close your eyes if that feels safe and helpful, or soften your gaze. Take two slow, deep breaths—inhale through your nose for four counts, exhale through your mouth for four counts.

Toes and Feet

Bring your awareness to your toes. Notice any tingling, warmth, or coolness.
(pause 8–10 seconds)
Expand your attention to the soles of your feet and the tops of your feet. Feel the weight of your feet against the floor or the surface beneath you.
(pause)

Ankles and Calves

Shift your focus up to your ankles and lower legs. Notice if they feel tight or relaxed, heavy or light.
(pause 8–10 seconds)

Knees and Thighs

Move your attention to your knees. Observe any sensations of movement, pressure, or stillness.
(pause)
Then guide your focus into your thighs. Notice how the muscles feel—soft or tense, strong or loose.
(pause)

Hips and Pelvis

Bring awareness to your hips and pelvis. Notice contact points with the seat or floor. Feel any warmth or openness in this area.
(pause)

Lower Back and Abdomen

Shift your attention to your lower back. Notice any areas of support or tension.
(pause)
Now bring awareness to your abdomen. Observe the gentle rise and fall of each breath.
(pause)

Chest and Heart

Move up to your chest and heart center. Feel the expansion of your rib cage as you inhale, the soft release as you exhale.
(pause)

Shoulders and Arms

Guide your attention into your shoulders. Notice if they feel heavy or lifted.
(pause)
Let awareness flow down your upper arms, elbows, forearms, wrists, and hands. Notice any tingling or temperature differences in your fingers.
(pause)

Neck, Jaw, and Face

Bring your focus to your neck—notice if it feels tight or free.
(pause)
Soften your jaw. Unclench your teeth and allow your tongue to rest gently.
(pause)
Shift attention to your cheeks, eyes, forehead, and scalp. Notice any subtle sensations or ease in the muscles of your face.
(pause)

Full-Body Awareness and Closing

Now bring your awareness to your entire body as a whole—notice how each part connects and supports you.
(pause 10 seconds)
Take one final, deep breath in… and a long, gentle exhale. Wiggle your fingers and toes, and slowly open your eyes when you’re ready.

Take a moment to notice how you feel now compared to when you began.

Quiet Space Setup Guide

Use this checklist to prepare a calm, comfortable environment for your 30-minute one-on-one mindfulness session.

1. Select the Location

• Choose a small, quiet room or corner with minimal foot traffic.
• Position yourself away from open windows, busy hallways, or noisy appliances.

2. Minimize Distractions

• Close doors and windows to reduce outside noise.
• Turn off or silence phones, tablets, and notifications.
• Remove clutter from view (clear desk surface, tuck away extra materials).

3. Adjust Lighting & Ambience

• Use soft, natural light when possible. Dim overhead lights or close blinds to cut glare.
• Consider a small lamp or string lights for a gentle glow.
• Maintain a comfortable temperature (not too cold or too warm).

4. Arrange Comfortable Seating

• Provide a sturdy chair or meditation cushion with good back support.
• Add a small pillow or folded blanket for extra comfort.
• Encourage the student to sit with feet flat on the floor and hands resting easily.

5. Organize Session Materials

• Place the following within reach:
  • Reflective Journal Template
  • Guided Breathing Audio (device & speakers/headphones)
  • Body Scan Script
  • Timer or bell
• Lay materials in the order they’ll be used.

6. Add Optional Calming Elements

• Soft background sounds (gentle chimes, nature recordings) at low volume.
• A small plant or fresh flowers for a touch of nature.
• A water bottle or warm tea to stay hydrated.

7. Final Check

• Test the audio device and timer to ensure they work.
• Do a quick sound check—listen for any unexpected noises.
• Take a deep breath yourself: if you feel calm, the space is ready.

Your mindful environment is now set! Proceed with the Mindful Moment Lesson Plan and enjoy a focused, stress-free session.