Lesson Plan
Quick Calm Group Plan
Students will learn and practice quick mindfulness techniques to help them re-center and improve focus when feeling overwhelmed or during transitions.
Teaching mindfulness to students helps them develop emotional regulation skills, reduces stress, and improves their ability to concentrate, leading to a more positive and productive learning environment.
Audience
4th Grade Group
Time
20 minutes
Approach
Through guided practice and reflection
Materials
Small bell or chime (optional), Daily Mindful Moments Slides, and Guided Mindful Moment Script
Prep
Preparation
5 minutes
- Review the Daily Mindful Moments Slides and Guided Mindful Moment Script.
- Ensure a quiet space for the small group activity.
- Have a small bell or chime ready if you choose to use one to signal the start and end of mindful moments.
Step 1
Introduction to Mindful Moments
3 minutes
- Greet students warmly and explain that today they will learn some 'Mindful Moments' – quick ways to feel calm and focused.
- Ask: "Has anyone ever felt their mind was really busy, or they had too many thoughts at once?" (Allow for brief sharing).
- Introduce the idea that mindful moments help us calm our minds and focus better.
Step 2
Guided Mindful Breath
7 minutes
- Introduce the concept of focused breathing as a mindful moment, using the Daily Mindful Moments Slides.
- Follow the instructions in the Guided Mindful Moment Script to lead students through a 3-5 minute guided breathing exercise.
- Encourage students to notice their breath and any sensations, gently redirecting their attention if it wanders.
Step 3
Mindful Observation Activity
5 minutes
- Transition to a mindful observation activity using the Daily Mindful Moments Slides.
- Instruct students to find one small object near them (e.g., a pencil, an eraser, their hand) and observe it silently for one minute.
- Guide them to notice details like color, texture, shape, and how it feels to hold it, as outlined in the Guided Mindful Moment Script.
Step 4
Share and Reflect
5 minutes
- Bring the group back together.
- Ask students to share one thing they noticed during the mindful breathing or observation activity.
- Discuss: "How did that mindful moment feel?" or "When might you use a mindful moment during your day?"
- Emphasize that these are tools they can use anytime they need to re-center.
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Slide Deck
Mindful Moments: Quick Calm
Finding Focus, Finding Peace
For when your mind feels busy or you need to re-center
Welcome students to Mindful Moments! Explain that this is a special time to learn about calming their minds.
What Are Mindful Moments?
- Short activities to help you focus
- Tools to feel calm and present
- Easy to do anywhere, anytime!
They help you slow down and notice what's happening right now.
Ask students if they've ever felt overwhelmed. Explain that mindful moments are like mini-breaks for their brain, helping them feel calm and focused.
Mindful Breathing: Anchor Yourself
- Find a comfortable position.
- Gently close your eyes or soften your gaze.
- Notice your breath: Feel it go in, feel it go out.
- Don't change your breath, just observe.
Your breath is always with you, a calm anchor.
Guide students through the mindful breathing exercise as outlined in the Guided Mindful Moment Script. Emphasize soft eyes or closed eyes if comfortable, and gentle attention to breath.
Mindful Observation: See Anew
- Pick one small object near you (a pencil, an eraser, your hand).
- Look at it closely, as if you've never seen it before.
- Notice its colors, textures, shapes.
- How does it feel in your hand?
There's so much to discover when you truly look.
Introduce the mindful observation activity. Instruct students to pick a small object and observe it in detail, as described in the Guided Mindful Moment Script.
When Can You Use Mindful Moments?
- Before a test or presentation
- When you feel overwhelmed or frustrated
- During transitions (changing subjects, coming in from recess)
- To help you fall asleep at night
Anytime you need to feel a little more calm and focused!
Discuss various situations where students might use these techniques throughout their day. Encourage them to think about when they personally might benefit.
Practice Makes Progress!
- The more you practice, the easier it gets.
- It's okay if your mind wanders; just gently bring it back.
- These are your tools for a calmer, more focused you!
Your mindful moments are just for you!
Reinforce that practice helps, and it's okay if their mind wanders. The goal is to gently bring attention back.
Script
Guided Mindful Moment Script
Introduction to Mindful Moments (3 minutes)
"Good morning/afternoon, everyone! Today, we're going to learn about something really cool called 'Mindful Moments.' Has anyone ever felt like their mind was super busy, or they had a million thoughts all at once? Maybe you felt a little overwhelmed?"
"It happens to all of us! Mindful Moments are like little superpowers that help us calm our minds, focus better, and feel more peaceful. They are quick, easy things we can do right here, right now, to feel better."
"Let's open our Daily Mindful Moments Slides to get started!"
Guided Mindful Breathing (7 minutes)
"Alright, let's try our first mindful moment: Mindful Breathing. Look at our Daily Mindful Moments Slides. I want everyone to find a comfortable way to sit in their chair. You can place your feet flat on the floor, and let your hands rest gently in your lap or on your desk."
"Now, if you feel comfortable, you can gently close your eyes, or you can just soften your gaze by looking down towards the floor. There's no right or wrong way to do this."
"We're going to focus on our breath. You don't need to change how you're breathing, just notice it. Feel the air as it comes in through your nose... and feel it as it leaves your nose or mouth."
"Maybe you feel your belly rise a little as you breathe in, and fall a little as you breathe out. Or maybe you notice the feeling of your breath at the tip of your nose."
"If your mind starts to wander, that's totally normal! Our minds like to think. Just gently, without judgment, bring your attention back to your breath. Your breath is your anchor."
"Let's take a few more quiet breaths together. Just noticing, just being." (Pause for 1-2 minutes of quiet breathing)
"And when you're ready, you can slowly open your eyes or lift your gaze."
Mindful Observation Activity (5 minutes)
"How did that feel?" (Allow for brief responses or observations).
"Now, let's try another mindful moment: Mindful Observation. Look at the next slide on our Daily Mindful Moments Slides. I want you to pick one small object that is near you. It could be your pencil, an eraser, or even just your own hand."
"Once you've chosen your object, I want you to look at it as if you've never, ever seen it before. What colors do you see? Are there different shades? What about its texture? Is it smooth, rough, bumpy? Are there any lines or patterns? How does it feel if you gently touch or hold it?"
"Let's take about a minute to really explore our chosen object with our eyes and our senses. Pure observation." (Pause for 1 minute of silent observation)
"Alright, bring your attention back to me."
Share and Reflect (5 minutes)
"Who would like to share one thing they noticed during our mindful breathing, or something surprising they saw when they really looked at their object?" (Encourage a few students to share).
"That's wonderful! Mindful moments are powerful because they help us slow down and connect with what's happening right now. When might you use one of these mindful moments during your day? Maybe before a test, or if you feel frustrated, or even during a transition between subjects?"
"Remember, these are tools for you. You can use them anytime, anywhere, to help you feel calmer and more focused. The more you practice, the easier and more natural it will become. Great job being mindful today, everyone!"