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Mindful Moments

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Bianca Gregorio

Tier 2
For Schools

Lesson Plan

Mindful Moments Lesson Plan

Students will learn and practice three simple mindfulness activities—guided breathing, body scan, and mindful drawing—to reduce stress and enhance focus in daily life.

Equipping 8th graders with mindfulness tools supports emotional regulation, reduces anxiety, and boosts concentration, improving both well-being and academic performance.

Audience

8th Grade Students

Time

30 minutes

Approach

Guided practice and creative reflection

Materials

  • Guided Breathing Script, - Body Scan Outline, - Mindful Drawing Prompt Sheet, and - Timer or Bell

Prep

Review Materials

10 minutes

  • Read through the Guided Breathing Script and note pacing suggestions
  • Familiarize yourself with the Body Scan Outline to guide each body region
  • Preview the Mindful Drawing Prompt Sheet and prepare copies
  • Set up a visible timer or bell to signal transitions

Step 1

Introduction

5 minutes

  • Greet students and explain the session’s objective: reducing stress and boosting focus through mindfulness
  • Briefly discuss what mindfulness is and its benefits for emotional balance and attention
  • Provide an overview of the three activities: breathing, body scan, and drawing

Step 2

Guided Breathing

7 minutes

  • Have students sit comfortably with eyes closed or softly focused
  • Lead the group using the Guided Breathing Script
  • Emphasize deep inhales through the nose and slow exhales through the mouth
  • Encourage awareness of sensations with each breath

Step 3

Body Scan

8 minutes

  • Ask students to lie down or stay seated comfortably
  • Guide them through the Body Scan Outline, pausing at each body part
  • Instruct them to notice tension or relaxation without judgment
  • Allow gentle moments of pause for internal reflection

Step 4

Mindful Drawing

8 minutes

  • Distribute the Mindful Drawing Prompt Sheet
  • Invite students to select a prompt and draw slowly, focusing on each line and shape
  • Remind them to notice sensations: pencil pressure, movement, and breathing
  • Create a calm atmosphere with soft music or silence

Step 5

Reflection & Closing

2 minutes

  • Invite a few volunteers to share their experience or insights
  • Reinforce how each technique can be used daily during breaks or before tests
  • Encourage regular practice and remind students of support resources
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Slide Deck

Mindful Moments

Tier 2 Group Lesson | 8th Grade | 30 minutes

Welcome students and introduce the lesson. Explain that over the next 30 minutes they will learn three simple mindfulness tools to help reduce stress and improve focus.

Lesson Objectives

• Practice Guided Breathing
• Experience a Body Scan
• Explore Mindful Drawing

Read aloud each objective and briefly explain why it matters. Emphasize that these are skills they can use anytime.

Why Mindfulness?

• Reduces stress and anxiety
• Improves focus and concentration
• Supports emotional regulation

Discuss each benefit with a short example. Ask students if they’ve ever felt anxious before a test or distracted in class.

Guided Breathing

• Sit comfortably with eyes closed or softly focused
• Inhale deeply through the nose (count to 4)
• Exhale slowly through the mouth (count to 6)
• Notice sensations with each breath

Guided Breathing Script

Guide students step by step. Model the breathing pattern: inhale for 4 counts, exhale for 6 counts. Remind them to notice how their chest and belly move.

Body Scan

• Lie down or sit comfortably
• Focus attention from toes ➔ feet ➔ legs ➔ torso ➔ arms ➔ neck ➔ head
• Notice tension or relaxation in each area
• Pause and take a breath at each region

Body Scan Outline

Lead them through a brief body scan. Move slowly from feet to head, pausing at each area. Encourage noticing tension without judging it.

Mindful Drawing

• Choose a prompt from the sheet
• Draw slowly, focusing on each line and shape
• Notice pencil pressure, movement, and breathing
• Optional: soft music or silence for a calm atmosphere

Mindful Drawing Prompt Sheet

Distribute prompt sheets. Invite quiet drawing. Walk around to observe and gently remind them to stay present with their senses.

Reflection & Next Steps

• Pair-share your experience with a neighbor
• Discuss when you might use each technique (e.g., before a test)
• Commit to practicing one method daily

Ask 2–3 volunteers to share how they felt. Discuss practical ways to use these techniques at home or school.

Resources

• Guided Breathing Script
• Body Scan Outline
• Mindful Drawing Prompt Sheet

Point students back to the materials if they want to practice on their own. Let them know where to find printed copies or online links.

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Script

Guided Breathing Script

Use a calm, gentle tone throughout. Pause fully whenever you see a parenthetical timing cue.

  1. Settle In (30 seconds)
    Say: “Let’s begin by finding a comfortable seated position in your chairs. Sit up tall with your back straight but relaxed, feet flat on the floor, and hands resting gently in your lap. When you feel settled, softly close your eyes or let your gaze rest downward.”
    (Pause 30 seconds)

  2. Ready Your Breath (10 seconds)
    Say: “Bring your attention to your natural breathing. Notice how the air feels as it moves in through your nose and out through your mouth.”
    (Pause 10 seconds)

  3. Three Guided Breaths (~1 minute)
    Say: “We’ll do three rounds together. Follow my count.”

    • Say: “Inhale through your nose… 1… 2… 3… 4…” (Pause)
    • Say: “And exhale gently through your mouth… 1… 2… 3… 4… 5… 6…” (Pause)

    • Say: “Inhale through your nose… 1… 2… 3… 4…” (Pause)
    • Say: “Exhale through your mouth… 1… 2… 3… 4… 5… 6…” (Pause)

    • Say: “Inhale through your nose… 1… 2… 3… 4…” (Pause)
    • Say: “Exhale through your mouth… 1… 2… 3… 4… 5… 6…” (Pause)

  4. Silent Observation (4 minutes)
    Say: “Now, allow your breath to flow naturally. Simply observe each inhale and exhale. If your mind wanders, gently guide your focus back to the sensation of breathing. We’ll sit quietly for about four minutes.”
    (Pause 4 minutes)

  5. Closing & Return (30 seconds)
    Say: “As we come to the end of our practice, take one final deep inhale through your nose… and a full exhale through your mouth.” (Pause)

    Say: “Begin to wiggle your fingers and toes. When you’re ready, softly open your eyes and bring your awareness back to the room. Take a moment to notice how you feel right now. Thank you for practicing with me.”

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Activity

Body Scan Outline

Purpose: Guide students through a slow, 8-minute scan of the body to build awareness of tension and relaxation. Use a calm, gentle voice and pause fully at each cue.

  1. Settle In (1 minute)

    • “Find a comfortable seated or reclined position. Close your eyes or soften your gaze. Begin to notice your natural breath.”
      (Pause 1 minute)

  2. Toes & Feet (1 minute)

    • “Direct your attention to your toes. Notice any sensations—warmth, tingling, tension or ease.”
      (Pause 20 seconds)
    • “Shift focus to the soles and tops of your feet. Observe how they feel against the floor or mat.”
      (Pause 40 seconds)

  3. Lower Legs (1 minute)

    • “Move your awareness up to your calves. Notice any tightness or ease.”
      (Pause 30 seconds)
    • “Now bring attention to your knees and thighs. Observe sensations here.”
      (Pause 30 seconds)

  4. Hips & Pelvis (30 seconds)

    • “Focus on your hips and pelvis. Notice if you’re holding tension or if this area feels relaxed.”
      (Pause 30 seconds)

  5. Lower Back & Abdomen (30 seconds)

    • “Shift attention to your lower back and abdomen. Feel the rise and fall of your belly with each breath.”
      (Pause 30 seconds)

  6. Chest & Upper Back (30 seconds)

    • “Bring awareness to your chest and upper back. Notice expansion on the inhale and softening on the exhale.”
      (Pause 30 seconds)

  7. Hands & Arms (1 minute)

    • “Focus on your hands and wrists first, noticing contact with anything beneath them.”
      (Pause 30 seconds)
    • “Move attention up your forearms and upper arms. Observe any tension or relaxation.”
      (Pause 30 seconds)

  8. Shoulders & Neck (1 minute)

    • “Direct your focus to your shoulders. Notice if they’re drawn up or resting naturally.”
      (Pause 30 seconds)
    • “Bring attention to your neck. Feel the weight of your head and any areas of tightness.”
      (Pause 30 seconds)

  9. Face & Scalp (1 minute)

    • “Shift awareness to your jaw—let it soften. Move up to your cheeks, eyes, forehead, and scalp.”
      (Pause 1 minute)

  10. Full-Body Awareness (1 minute)

  • “Now, expand your attention to your entire body. Notice how all parts feel together as you breathe.”
    (Pause 1 minute)
  1. Return & Reflection (30 seconds)
  • “Gently wiggle your fingers and toes. When you feel ready, open your eyes. Take a moment to notice how your body feels now compared to when we began.”
    (Pause 30 seconds)

Use soft transitions between each step. Encourage non-judgmental observation—just notice, don’t try to change anything.

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Worksheet

Mindful Drawing Prompt Sheet

Choose one prompt below and draw slowly, paying close attention to your pencil’s movement, pressure, and your breath. After you finish, move to the reflection section.

  1. Flowing Patterns: Draw a continuous, flowing pattern of loops or waves. Focus on the movement of your pencil and the space between lines.










  2. Nature’s Details: Sketch a close-up of a leaf, flower, or tree bark. Notice textures, shapes, and lines.










  3. Geometric Shapes: Create an arrangement of geometric shapes (triangles, circles, squares) that overlap or connect. Observe edges and symmetry.










  4. Light & Shadow: Draw a simple object (like a pencil or eraser) and shade one side to capture light and shadow. Pay attention to pencil pressure.










  5. Abstract Emotions: Use lines and shapes to represent a feeling (e.g., calm, excitement, curiosity). Focus on how your mood influences your strokes.










  6. Mindful Mandala: Draw a circular mandala starting from the center and adding patterns outward. Stay aware of your breathing as you draw.










Reflection: How did drawing mindfully affect your focus and stress? Write one sentence and one word that describe your experience.





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