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Mindful Moments

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Nashra Tibrisna

Tier 2
For Schools

Lesson Plan

Mindful Moments Session Plan

Students will learn and practice simple mindfulness techniques to manage stress and improve focus, thereby developing self-management skills.

Learning mindfulness helps students navigate daily stressors, improve concentration in academic tasks, and foster a greater sense of calm and well-being. These are essential life skills for emotional regulation and resilience.

Audience

7th Grade Group

Time

30 minutes

Approach

Through guided breathing and focused attention exercises.

Materials

Whiteboard or projector, Markers, Your Inner Calm Navigator, Guided Mindful Breathing Script, My Calm Corner Reflections, and Pencils or pens

Prep

Teacher Preparation

15 minutes

  • Review all generated materials: Mindful Moments Session Plan, Your Inner Calm Navigator, Guided Mindful Breathing Script, and My Calm Corner Reflections.
    - Ensure projector/whiteboard is set up.
    - Gather pencils/pens for students.

Step 1

Introduction to Mindfulness (5 minutes)

5 minutes

  • Teacher: Begin by asking students what they know about mindfulness. Use Your Inner Calm Navigator Slide 1.
    - Teacher: Explain that mindfulness is about paying attention to the present moment without judgment. Discuss how it can help with stress and focus.
    - Teacher: Introduce the concept of a 'Mindful Moment' – a short practice to calm the mind. (Refer to Your Inner Calm Navigator Slide 2)

Step 2

Guided Mindful Breathing (10 minutes)

10 minutes

  • Teacher: Explain that mindful breathing is a core technique. Use Your Inner Calm Navigator Slide 3.
    - Teacher: Lead students through a 5-7 minute guided mindful breathing exercise using the Guided Mindful Breathing Script.
    - Teacher: Encourage students to sit comfortably, close their eyes if they feel safe, or gaze softly downwards, and focus on their breath.

Step 3

Mindful Focus Activity (8 minutes)

8 minutes

  • Teacher: After the breathing exercise, introduce a mindful focus activity. Use Your Inner Calm Navigator Slide 4.
    - Teacher: Instruct students to choose one object in the room and focus all their attention on it for 2-3 minutes. Ask them to notice details they haven't before (color, texture, shape, shadows).
    - Teacher: After the time, ask students to share what they noticed about their object and how it felt to focus so intently. (Refer to Your Inner Calm Navigator Slide 5)

Step 4

Reflection and Wrap-up (7 minutes)

7 minutes

  • Teacher: Distribute the My Calm Corner Reflections journal pages.
    - Teacher: Ask students to reflect on their experience with both the mindful breathing and the mindful focus activity.
    - Teacher: Discuss how they might incorporate 'Mindful Moments' into their daily lives (e.g., before a test, when feeling stressed, before bed). (Refer to Your Inner Calm Navigator Slide 6)
    - Teacher: Collect journal pages or allow students to keep them for personal reflection.
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Slide Deck

Mindful Moments: What is Mindfulness?

What comes to mind when you hear the word 'mindfulness'?

How do you think it might help us?

Ask students what they think mindfulness is. Encourage initial thoughts and ideas. This is an open discussion to gauge prior knowledge.

Mindfulness: Being Present

Mindfulness is about focusing on the here and now.

It's like pressing a 'pause' button for your mind.

Why? To help us:

  • Manage stress
  • Improve focus
  • Feel calmer

Explain that mindfulness is about paying attention to the present moment without judgment. Emphasize that it's a skill we can all learn to help with stress and focus. Introduce the idea of a 'Mindful Moment' as a quick practice.

Mindful Breathing: Your Anchor

Our breath is always with us, like a gentle anchor.

By focusing on your breath, you can bring your mind back to the present.

Let's try a guided mindful breathing exercise.

Introduce mindful breathing as the first technique. Explain that our breath is always with us and can be an anchor. Prepare to lead the guided breathing using the Guided Mindful Breathing Script.

Mindful Focus: Sharpen Your Attention

Now that we're a bit more calm, let's practice focusing our attention.

Choose one object near you. It could be a pen, a part of your desk, or a pattern on the wall.

For the next few minutes, silently observe every detail of that object.

Transition to the mindful focus activity. Explain that after calming the mind with breath, we can use that calm to focus intensely on one thing. Give clear instructions for choosing an object.

What Did You Notice?

What details did you observe that you hadn't noticed before?

How did it feel to focus so intently on one object?

Facilitate a short discussion about what students noticed during the mindful focus. Emphasize that even familiar objects can reveal new details when we pay close attention.

Your Calm Corner: Daily Mindfulness

How can you bring 'Mindful Moments' into your everyday life?

  • Before a test?
  • When feeling stressed?
  • Before bed?

Let's reflect on your experience in your journal.

Distribute the My Calm Corner Reflections journal pages. Guide students to reflect on both activities and how they might use these techniques in their daily lives. Emphasize that even short 'Mindful Moments' can make a difference.

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Script

Guided Mindful Breathing Script

(Teacher should speak slowly and calmly, with pauses between sentences.)

"Welcome, everyone. Today, we're going to take a few mindful moments to focus on our breath. This is a simple exercise that can help us feel calmer and more focused, especially when our minds feel busy or stressed.

First, find a comfortable position in your chair. Sit upright, but relaxed. Allow your shoulders to drop gently. You can rest your hands comfortably in your lap or on your desk.


If you feel comfortable, you can gently close your eyes, or you can soften your gaze by looking down at a spot in front of you. Choose what feels right for you.


Now, bring your attention to your breath. There’s nothing you need to do to change it; just notice it. Notice the air as it comes in through your nose or mouth, and as it leaves your body.


Feel your belly gently rise as you breathe in... and gently fall as you breathe out. Or perhaps you feel your chest rise and fall. Just notice where you feel the sensation of your breath most clearly.


Your mind might start to wander, and that’s perfectly normal. When you notice your mind has drifted off, gently, without judgment, guide your attention back to your breath. Think of it like a gentle shepherd guiding a sheep back to the flock.


Let's take a few more slow, gentle breaths together. In... and out... In... and out... Just focusing on the rhythm of your own breath.


Notice any sounds around you, but allow them to just be sounds, without getting caught up in them. Bring your focus back to the sensation of your breath.


(Pause for 1-2 minutes of silent breathing.)


Now, slowly begin to bring your awareness back to the room. When you're ready, you can gently open your eyes. Take a moment to just notice how you feel.


Thank you for participating in this mindful breathing exercise. Remember, you can use your breath as an anchor anytime you need to find a moment of calm."

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Journal

My Calm Corner Reflections

Name: ____________________________ Date: _______________

Part 1: Mindful Breathing Reflection

  1. During the mindful breathing exercise, what did you notice about your breath?





  2. What did you notice about your body or mind while focusing on your breath?





  3. Was it easy or difficult to keep your mind focused on your breath? What happened when your mind wandered?





Part 2: Mindful Focus Reflection

  1. What object did you choose to focus on?


  2. List three new details you noticed about the object that you hadn't seen before.


    1. ____________________________________


    2. ____________________________________


    3. ____________________________________


  3. How did it feel to concentrate so intently on one single object?





Part 3: Mindful Moments in My Life

  1. Think about your typical day. When might be a good time for you to take a "Mindful Moment"? (e.g., before a test, when feeling stressed, before bed)





  2. How do you think practicing mindfulness could help you in your daily life at school or at home?





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