Lesson Plan
Mindful Moment Makers Lesson Plan
Students will learn and practice mindfulness techniques—guided breathing, body scan, and reflective journaling—to reduce anxiety and boost focus.
Cultivating mindfulness helps upper elementary students manage stress, improve attention, and build emotional resilience, fostering a calm and productive classroom environment.
Audience
Upper Elementary Students (4th–5th Grade)
Time
45 minutes
Approach
Hands-on guided exercises followed by personal reflection.
Prep
Preparation
10 minutes
- Print one set of Mindful Breathing Activity Cards per student or small group
- Print one Mindful Reflection Worksheet per student
- Review the Mindful Moment Makers Slide Deck to familiarize yourself with prompts and timers
- Arrange seating in a circle or open space for guided exercises
- Prepare a timer or use the slide deck’s built-in timer
Step 1
Introduction to Mindfulness
5 minutes
- Display the title slide on Mindful Moment Makers Slide Deck
- Ask students: “What does being mindful mean to you?” and invite brief responses
- Share the lesson’s objective: learning techniques to stay calm, present, and focused
- Highlight classroom benefits of mindfulness
Step 2
Guided Breathing Exercise
10 minutes
- Show the breathing technique slide on the deck
- Distribute Mindful Breathing Activity Cards
- Guide students through 4–2–6 breathing (inhale 4s, hold 2s, exhale 6s)
- Repeat quietly together for three cycles
- Encourage noticing how their body feels after each round
Step 3
Mindful Body Scan
10 minutes
- Introduce the body scan practice using the slide deck
- Have students sit comfortably, close their eyes, and relax
- Verbally guide attention from toes up to head, pausing at each part
- Optionally play soft, calming background music
- Remind students to notice sensations without judgment
Step 4
Reflection and Journaling
10 minutes
- Hand out the Mindful Reflection Worksheet
- Prompt students to write or draw how they felt before, during, and after the exercises
- Encourage honest, personal reflections—no right or wrong answers
- Circulate to support and ask probing questions about their experience
Step 5
Closing and Take-Home Challenge
10 minutes
- Summarize the breathing and body-scan techniques learned today
- Challenge students to practice one exercise daily for 2 minutes
- Invite volunteers to share what they’ll try at home or school
- Collect worksheets or invite students to display reflections in the classroom
Slide Deck
Mindful Moment Makers
Welcome to our mindfulness session!
Today we’ll learn fun exercises to help us feel calm, focused, and ready to learn.
Welcome everyone! Introduce today’s session as a chance to explore mindfulness—being fully present and aware. Explain that we’ll learn simple exercises to help us feel calm and focused.
What Is Mindfulness?
• Take a moment to think: What does “mindfulness” mean to you?
• Turn to a partner and share your thoughts.
• Let’s discuss as a class!
Ask students to share their ideas about mindfulness. Encourage multiple voices and capture a few responses aloud. Emphasize that there are no wrong answers.
Guided Breathing Exercise
- Inhale quietly through your nose for 4 seconds.
- Hold the breath gently for 2 seconds.
- Exhale slowly through your mouth for 6 seconds.
Repeat together 3 times and notice how your body feels.
Introduce the 4-2-6 breathing technique. Model one cycle slowly, then guide the class through three together. Watch for students who may need extra support.
Mindful Body Scan
• Sit comfortably and close your eyes (optional).
• Bring attention to your toes. Notice any sensations.
• Move your focus slowly up through your legs, torso, arms, and head.
• Observe without judgment—just notice how each part feels.
Invite students to close their eyes if they feel comfortable. Guide them from toes to head, pausing briefly on each body part. Use a calm, steady voice.
Reflection & Journaling
Take 5–7 minutes to write or draw:
• How did you feel before the exercises?
• What did you notice during breathing and body scan?
• How do you feel now?
There are no right or wrong answers!
Distribute the reflection worksheet now. Give students space to write or draw. Circulate and ask questions like “What did you notice?” or “How did that feel?”
Closing & Take-Home Challenge
• Today’s techniques: 4-2-6 Breathing and Body Scan
• Challenge: Practice one technique daily for 2 minutes
Share one way you’ll use mindfulness at school or home!
Summarize the two techniques. Encourage students to pick one to practice for 2 minutes each day. Ask for volunteers to share their take-home plans.
Activity
Mindful Breathing Activity Cards
Use these cards to guide individual or group breathing exercises. Print and cut each card so students can choose or be assigned a technique.
Card 1: 4-2-6 Breathing
Steps:
- Inhale quietly through your nose for 4 seconds.
- Hold the breath gently for 2 seconds.
- Exhale slowly through your mouth for 6 seconds.
Duration: 3 full cycles (about 1 minute)
Timer Icon: ⏱️
Reflection Prompt: How does your body feel after this exercise?
Card 2: Square Breathing
Steps:
- Inhale through your nose for 4 seconds (imagine drawing the first side of a square).
- Hold for 4 seconds (draw the second side).
- Exhale through your mouth for 4 seconds (third side).
- Hold for 4 seconds (fourth side).
Duration: 2–3 rounds (about 2 minutes)
Timer Icon: ⏱️
Reflection Prompt: What did you notice in your mind as you held each breath?
Card 3: Balloon Belly Breath
Steps:
- Place one hand on your belly and one on your chest.
- Inhale slowly through your nose, feeling your belly rise like a balloon.
- Exhale gently through your mouth, letting your belly fall.
- Repeat for 5 breaths.
Duration: 5 breaths (about 1 minute)
Timer Icon: 🎈
Reflection Prompt: Where did you feel the breath most—in your chest or your belly?
Card 4: Flower & Candle Breath
Steps:
- Cup one hand over your nose as if holding a flower. Breathe in deeply, imagining smelling the scent.
- Exhale out through pursed lips as if blowing out a candle.
- Repeat 4 times.
Duration: 4 breaths (about 1 minute)
Timer Icon: 🌸🕯️
Reflection Prompt: Which part of the exercise felt most calming?
Card 5: Counting Backwards Breath
Steps:
- Inhale for a count of 5.
- Exhale for a count of 5.
- On the next inhale, count down from 4, then exhale on 4, and so on until you reach 1.
Duration: 5→1 cycle (about 2 minutes)
Timer Icon: 🔢
Reflection Prompt: Did counting help to keep your mind focused? How?
Worksheet
Mindful Reflection Worksheet
1. Before the Exercises
How did you feel before we started?
2. During the Breathing Exercise
Which breathing exercise did you choose? __________________________
Describe how you felt during this exercise:
(Refer to Mindful Breathing Activity Cards if you need to recall the steps.)
3. During the Body Scan
What sensations did you notice in your body?
Draw a quick sketch of where you felt tension or calm:
4. After the Exercises
How do you feel now, compared to before?
5. Take-Home Plan
Which mindfulness technique will you practice at home or at school?
How many minutes will you spend on it each day?