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Mindful Moments

Lesson Plan

The Power of Pause

Students will learn and practice basic mindfulness techniques to improve their focus, reduce stress, and enhance their emotional well-being.

Learning mindfulness can provide students with practical tools to manage daily stressors, improve their concentration in class, and foster a greater sense of calm and self-awareness. These are essential life skills for navigating adolescence.

Audience

7th Grade Group

Time

40 minutes

Approach

Through guided practice and interactive activities, students will explore different mindfulness techniques.

Materials

Whiteboard or projector, Markers or pens, Cushions or chairs for comfortable seating, Mindfulness for Busy Brains, Sensory Scavenger Hunt, and My Mindful Reflections

Prep

Teacher Preparation

15 minutes

Step 1

Introduction to Mindfulness (5 minutes)

5 minutes

  • Begin with a brief discussion: "What does it mean to be present?" and "How do we usually feel when our minds are busy?"
    - Introduce the concept of mindfulness using the Mindfulness for Busy Brains.
    - Explain that mindfulness is about paying attention to the present moment without judgment.

Step 2

Mindful Breathing Practice (10 minutes)

10 minutes

  • Guide students through a simple mindful breathing exercise. (See Mindfulness for Busy Brains for script)
    - Instruct students to sit comfortably, close their eyes if they wish, and focus on the sensation of their breath.
    - After the exercise, ask students to share their experiences briefly (e.g., what they noticed, if their mind wandered).

Step 3

Sensory Scavenger Hunt Activity (15 minutes)

15 minutes

  • Introduce the Sensory Scavenger Hunt.
    - Explain that this activity will help them practice mindful observation using their senses.
    - Distribute the Sensory Scavenger Hunt worksheets and allow students to complete it individually or in pairs in a quiet space (indoors or outdoors, if possible).
    - Bring the group back together to share some of their observations.

Step 4

Journal Reflection and Wrap-up (10 minutes)

10 minutes

  • Distribute the My Mindful Reflections journal prompts.
    - Ask students to spend a few minutes writing about their experience with mindfulness and how they might use these techniques in their daily lives.
    - Conclude with a brief group share-out if time allows, or simply collect the journals. Reiterate the benefits of practicing mindfulness regularly.
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Slide Deck

Welcome to Mindful Moments!

Are you here, right now?

What does it mean to be present?

Welcome students and set a calm tone. Ask what 'being present' means to them before introducing mindfulness.

Mindfulness: What Is It?

  • Paying attention
  • To the present moment
  • Without judgment
  • It's like training a puppy to sit!

Explain that our minds often jump around. Introduce mindfulness as a way to gently bring our attention back to the present.

Mindful Breathing: Your Anchor

Let's try it!

  1. Get comfy: Sit upright, feet on the floor.
  2. Gentle eyes: You can close them or soften your gaze.
  3. Notice your breath: Where do you feel it most? (Nose, chest, belly?)
  4. Just breathe: If your mind wanders, gently bring it back to your breath.

(Allow 2-3 minutes for practice)

Guide them through the breathing exercise. Emphasize that it's okay if their mind wanders; the goal is to gently bring it back.

Awaken Your Senses!

How many senses do you have?

Mindfulness isn't just about breathing. We can use ALL our senses to connect with the present moment.

Ready for a Sensory Scavenger Hunt?

Transition to the sensory scavenger hunt. Explain how this connects to mindful observation.

Your Mindful Toolkit

You now have tools to:

  • Focus better
  • Reduce stress
  • Understand your emotions

Remember, practice makes progress! Check out your My Mindful Reflections journal.

Summarize the lesson and connect it to how mindfulness can help them in their daily lives. Encourage them to use the journal.

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Activity

Sensory Scavenger Hunt

Objective: To practice mindful observation using your five senses.

Instructions: Go to a quiet spot (or simply observe your surroundings from your seat). Use your senses to find the following items. Don't just look for them; truly experience them. What details do you notice? How does it feel, sound, smell, or even taste (if safe and appropriate)?

SEE

  1. Find something with at least three different colors.
    What colors are they? What do you notice about their texture or pattern?



  2. Find something that casts a shadow.
    Where is the light source coming from? What shape is the shadow?



  3. Find something moving very slowly.
    How would you describe its movement?



HEAR

  1. Listen for the quietest sound you can hear.
    What is it? How far away do you think it is?



  2. Listen for a sound that repeats itself.
    What is it? Is there a rhythm?



  3. Listen for a sound you usually ignore.
    What is it? What details do you notice about it now that you're paying close attention?



SMELL

  1. Find something that has a distinct smell.
    What does it smell like? Is it a strong or faint smell?



  2. Find something with no smell at all (or a very subtle one).
    What is it? How does it feel to focus on the absence of smell?



TOUCH

  1. Find something with a smooth texture.
    How does it feel against your fingertips? Is it cool or warm?



  2. Find something with a rough or bumpy texture.
    Describe the sensation. Does it feel natural or man-made?



  3. Find something that is soft.
    How does it feel? Does it give way when you press on it?



TASTE (Optional & with Caution!)

  • Only if an edible item is provided by the teacher or found safely (e.g., a piece of fruit, a mint).

    Take a small bite or place it on your tongue. Notice the initial taste, the texture, how it changes as you chew, and the aftertaste.



Reflection: Which sense was the easiest to focus on? Which was the most challenging? How did paying close attention with your senses make you feel?

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Journal

My Mindful Reflections

Instructions: Take a few moments to reflect on today's mindfulness activities. Write down your thoughts and feelings in response to the prompts below.

Prompt 1: The Power of Breath

During the mindful breathing exercise, what did you notice about your breath? Did your mind wander, and if so, how did you bring it back?










Prompt 2: Sensory Discoveries

Which part of the Sensory Scavenger Hunt was most interesting or surprising to you? What did you observe with your senses that you might usually overlook?










Prompt 3: Mindfulness in My Life

How do you think practicing mindfulness could help you in your daily life? Can you think of a specific situation (e.g., before a test, when feeling stressed, during homework) where you might try a mindful moment?










Prompt 4: My Own Mindful Moment

Describe a time, either today or recently, when you felt truly present and focused. What were you doing, and what did it feel like?










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