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Mindful Moments

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Lesson Plan

Introduction to Mindfulness

Students will be introduced to the concept of mindfulness and learn basic techniques for emotional regulation.

Understanding mindfulness can provide students with practical strategies to manage stress, improve focus, and respond to challenging emotions with greater awareness and calm. It's a vital life skill for navigating daily experiences.

Audience

6th Grade Group

Time

30 minutes

Approach

Interactive discussion, guided practices, and reflective activities.

Materials

Mindful Breathing Techniques, Five Senses Check-In, Mindful Movement Exploration, and Mindful Body Scan Reflection

Prep

Review Materials

10 minutes

Step 1

Introduction and Hook

5 minutes

  • Welcome students and introduce the concept of 'Mindful Moments'.
    - Ask: "What does it mean to be 'present' or 'in the moment'?"
    - Briefly explain that mindfulness is about paying attention to the present moment without judgment.

Step 2

Mindful Breathing Techniques

10 minutes

  • Use the Mindful Breathing Techniques to guide students through simple breathing exercises.
    - Emphasize noticing the breath without trying to change it.
    - Discuss how mindful breathing can help calm the body and mind.

Step 3

Activity: Five Senses Check-In

7 minutes

  • Lead students through the Five Senses Check-In activity.
    - Encourage them to silently notice what they can see, hear, smell, touch, and taste in the present moment.
    - Share observations as a group, if comfortable.

Step 4

Discussion and Wrap-up

5 minutes

Step 5

Assign Practice (Optional)

3 minutes

  • Suggest students try one mindful moment (e.g., mindful eating, mindful walking) before the next session.
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Slide Deck

Welcome to Mindful Moments!

What is Mindfulness?

  • Paying attention to the present moment.
  • Noticing what's happening right now.
  • Doing it without judgment (just observing!).

Why does it matter?

It helps us understand our feelings and stay calm!

Welcome students and introduce the idea of 'Mindful Moments'. Explain that mindfulness is about paying attention to the present moment without judgment. Ask them what it means to be 'present'.

Your Breath: An Anchor

Our Superpower: The Breath!

  • Your breath is always with you.
  • It's a tool to bring you back to the present.
  • We're just going to notice it, not change it.

Explain that our breath is always with us and can be an anchor to the present moment. Emphasize that there's no right or wrong way to breathe, just observing.

Belly Breathing Basics

Let's Try It Together (3 minutes)

  1. Find a comfortable position (sitting or lying down).
  2. Place one hand on your belly.
  3. Gently close your eyes if you feel comfortable, or find a soft gaze.
  4. Breathe in slowly through your nose, feeling your belly rise.
  5. Breathe out slowly through your mouth, feeling your belly fall.
  6. Continue for a few breaths, just noticing.

Guide students through the 'belly breathing' exercise. Encourage them to place a hand on their belly to feel it rise and fall. Keep it simple and gentle.

Reflecting on Your Breath

What did you notice?

  • Did your belly move?
  • Did your mind wander?
  • How did your body feel?

It's okay if your mind wandered! The trick is to gently bring it back.

Ask students to share what they noticed about the exercise. Emphasize that it's okay if their mind wandered, the key is gently bringing it back.

Mindful Breathing: Your Tool

When can you use mindful breathing?

  • When you feel stressed or worried.
  • When you need to focus.
  • When you're having big feelings.

It's a secret superpower you carry everywhere!

Introduce the idea of 'Mindful Moments' in daily life. Encourage them to try mindful breathing when they feel big emotions or need to focus.

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Warm Up

Five Senses Check-In

Take a moment to bring your attention to the present using your five senses. Silently notice, without judgment, what you experience through each sense.

See

What five things can you see around you? Notice colors, shapes, and details.


Hear

What four things can you hear right now? Pay attention to sounds near and far, loud and soft.


Feel

What three things can you feel? Notice textures, temperatures, or the feeling of your clothes on your skin or your feet on the floor.


Smell

What two things can you smell? Take a gentle breath and notice any scents around you.


Taste

What one thing can you taste? Notice the taste in your mouth right now, even if it's just neutral or residual from something you ate earlier.


Reflection:

How did taking a moment to notice these things change how you feel?










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Activity

Mindful Movement Exploration

This activity helps us connect with our bodies and the present moment through gentle movement. You can do this standing or sitting.

Instructions:

  1. Find Your Space (1 minute): Stand up or sit comfortably. If standing, make sure you have a little room to move. If sitting, ensure your feet are flat on the floor.

  2. Start with Stillness (2 minutes): Close your eyes gently if you feel comfortable, or choose a soft gaze on a spot in front of you. Take a few deep breaths, noticing your body in this moment. How does it feel to be still?

  3. Slow Motion Exploration (5 minutes):

    • Arm Raise: Slowly begin to raise one arm, noticing every tiny movement. How does your shoulder feel? Your elbow? Your wrist? Your fingers? Pay attention to the air around your arm. When you reach the top, pause, and then slowly lower your arm, observing the same details. Repeat with the other arm.
    • Neck Turn: Gently turn your head to one side, feeling the stretch in your neck. Go slowly. What do you see or notice as your head turns? Pause, then slowly return to the center. Repeat on the other side.
    • Shoulder Roll: Gently roll your shoulders forward and then backward. Notice any tension or ease in your shoulders. Can you feel your shoulder blades moving?

  4. Connect to Breath (2 minutes): As you move, try to synchronize your movement with your breath. For example, breathe in as you raise your arm and breathe out as you lower it.

  5. Return to Stillness (1 minute): Come back to a still position. Take a moment to notice how your body feels now compared to when you started. Is there any difference?

Reflection Questions:

  • What did you notice about your body during these slow movements?


  • Was it difficult to move slowly and pay attention? Why or why not?


  • How did connecting your breath to your movement feel?


  • When might you use mindful movement in your daily life?










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Cool Down

Mindful Body Scan Reflection

Take a few moments to bring your awareness to different parts of your body. Notice what you feel without judgment.

Instructions:

  1. Get Comfortable: Sit or lie down in a comfortable position. Close your eyes if you feel safe and comfortable, or soften your gaze.

  2. Focus on Your Feet: Bring your attention to your feet. What do you feel? The sensation of your socks or shoes, the floor beneath them, any warmth or coolness, tingling, or pressure.


  3. Move Up to Your Legs: Slowly bring your awareness up through your ankles, calves, knees, and thighs. Notice any sensations here.


  4. Explore Your Torso: Continue to your hips, belly, and chest. Notice the gentle rise and fall of your breath in your belly and chest.


  5. Arms and Hands: Bring your attention to your fingertips, hands, wrists, forearms, elbows, and upper arms. What do you feel in your hands and arms?


  6. Neck and Head: Finally, bring your awareness to your neck, jaw, face, and the top of your head. Notice any sensations in these areas.


  7. Whole Body Awareness: Gently expand your awareness to include your entire body, feeling all the sensations as one whole.


Reflection Questions (Exit Ticket):

  • What part of your body did you notice the most during the body scan, and what sensations did you feel there?


  • How did taking a moment to notice your body make you feel? (e.g., more relaxed, more aware, calm, etc.)


  • When could you use a quick body scan in your day?


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