Lesson Plan
Mindful Moments Guide
Students will build CASEL-aligned self-management skills by practicing guided breathing, engaging in a mindfulness exercise, and completing a reflection to monitor stress.
This lesson equips 6th graders with tools to regulate emotions, reduce anxiety, and boost focus, fostering a calmer learning environment and better coping strategies.
Audience
6th Grade Small Group (Tier 2)
Time
30 minutes
Approach
Guided mindfulness, reflection, and stress tracking.
Prep
Teacher Preparation
15 minutes
- Review all digital materials: Breathe & Focus Slides, Guided Mindfulness Script, Mindfulness Reflection Journal, and Stress Meter Check Tool
- Print or distribute the Mindfulness Reflection Journal for each student
- Set up device and projector for slide deck
- Arrange seating in a circle for small-group engagement
Step 1
Introduction & Check-In
5 minutes
- Welcome students and briefly explain the goal: practicing mindfulness to manage stress
- Use a quick go-around: each student names how they feel on a scale of 1–5
- Transition by introducing the breathing exercise on the slide deck
Step 2
Guided Breathing Exercise
7 minutes
- Display Breathe & Focus Slides
- Guide students through 4-7 breath cycle (inhale count 4, hold 7, exhale 8)
- Use visual cues on slides to synchronize breathing
- Encourage noticing of bodily sensations and thoughts without judgment
Step 3
Mindfulness Practice
8 minutes
- Read from the Guided Mindfulness Script
- Invite students to close eyes or soften gaze
- Lead them through a body-scan and present-moment awareness exercise
- Pause between prompts to allow silent reflection
Step 4
Reflection Journaling
7 minutes
- Distribute the Mindfulness Reflection Journal
- Prompt students to write about:
- How their body feels after the practice
- Any changes in thoughts or emotions
- One strategy they’ll use when stressed later
- Circulate and support as needed
Step 5
Stress Meter Check & Wrap-Up
3 minutes
- Hand out the Stress Meter Check Tool
- Students mark current stress level compared to start
- Briefly share takeaways: what helped and what to try next time
- Remind students to use these strategies when feeling overwhelmed
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Slide Deck
Breathe & Focus
Today we’re practicing mindful breathing to help us feel calm and ready to learn.
Welcome students and introduce the breathing exercise. Explain that we’ll use a slow inhale-hold-exhale cycle to calm the mind and body.
Step 1: Inhale
• Breathe in slowly through your nose for 4 seconds
• Imagine your lungs filling up like a balloon
Point to the “Inhale” step. Count aloud to 4 as the circle expands. Encourage students to follow the count with their breath.
Step 2: Hold
• Hold your breath gently for 7 seconds
• Notice how your body feels in stillness
Guide students to hold their breath. Count silently or softly to 7. Remind them to keep shoulders relaxed.
Step 3: Exhale
• Breathe out slowly through your mouth for 8 seconds
• Let go of tension as you release the air
Lead the exhale. Count aloud to 8 as the circle contracts. Encourage a slow release of air from the belly.
Repeat & Notice
• Repeat inhale-hold-exhale 2–3 times
• Observe any changes in your body or mind without judgment
Encourage students to continue the cycle 2–3 more times. Invite them to silently notice any shifts in thoughts or sensations.
Script
Guided Mindfulness Script
Teacher, use a calm, gentle voice. Invite students to soften their gaze or close their eyes if they’re comfortable.
"Let’s begin by finding a comfortable position in your seat. Hands can rest in your lap or on your thighs. Sit up tall but relaxed, like a gentle mountain. (Pause for 5 seconds)
Now, take a slow, gentle breath in through your nose… (Pause 4 seconds) and let it out through your mouth. (Pause 6 seconds) Notice how your body responds as you breathe.
Bring your attention to the top of your head. See if you can feel the very top of your scalp. (Pause 5 seconds) Now, slide your focus down to your forehead. Notice if it’s smooth… or if there’s any tightness. (Pause 5 seconds)
Move your awareness to your eyes. Are they soft and relaxed? Or are they pressing lightly under your eyelids? (Pause 5 seconds) Let your eyelids get even softer.
Shift down to your cheeks and jaw. If your jaw is tight, gently part your teeth and relax. (Pause 5 seconds)
Now bring your attention to your neck and shoulders. Notice any heaviness or warmth. See if you can let your shoulders drop a little more. (Pause 7 seconds)
Continue down to your chest and heart area. Feel it rise and fall with each breath. (Pause 5 seconds) Imagine kindness flowing in with each inhale.
Guide your focus to your belly. Notice it expanding as you breathe in… and softening as you breathe out. (Pause 7 seconds)
Move your awareness through your hips and pelvis. Feel the connection to your chair or the floor beneath you. (Pause 5 seconds)
Bring attention down your legs to your knees, then your calves. Notice any tingling, warmth, or coolness. (Pause 5 seconds)
Finally, rest your focus on your feet. Feel them planted or gently touching the ground. (Pause 5 seconds)
Now, imagine you’re a calm lake. Thoughts may ripple across the surface, but beneath, the water stays still. Whenever a thought comes up, notice it like a cloud passing by… then return your focus to your breath. (Pause 10 seconds)
When you’re ready, start to wiggle your fingers and toes, gently bring movement back to your body. (Pause 5 seconds)
Slowly open your eyes or lift your gaze. Take one more deep breath in… and let it go. Thank you for practicing this moment of mindfulness together."
Journal
Mindfulness Reflection Journal
1. Physical Sensations
After the mindfulness practice, what physical sensations do you notice in your body (e.g., tension, warmth, calm)?
2. Thoughts and Emotions
What thoughts or feelings came up during the exercise? How did you observe them without judgment?
3. Future Application
Think of a recent time when you felt stressed. How could you use the inhale-hold-exhale breathing or body-scan strategies from our Guided Mindfulness Script to help yourself in that moment?
4. Creative Symbol
Draw or describe a symbol, image, or color that represents how you feel right now. What does it mean to you?
5. Personal Goal
One thing I will try the next time I notice stress is:
Cool Down
Stress Meter Check
1. Before the practice
Circle your current stress level on the scale below:
1 (very calm) 2 3 4 5 (very stressed)
[ ] [ ] [ ] [ ] [ ]
2. After the practice
Circle your current stress level on the scale below:
1 (very calm) 2 3 4 5 (very stressed)
[ ] [ ] [ ] [ ] [ ]
3. Reflection
What change do you notice in your stress level? What might have helped the most?