Lesson Plan
Mindfulness Introduction
Guide 7th graders through a structured 20-minute individual mindfulness session, teaching them a simple breathing exercise and reflection routine to calm their minds and build self-management skills.
Regular mindfulness supports emotional regulation, reduces stress, and strengthens self-control—essential skills for academic focus and overall well-being.
Audience
7th Grade Students
Time
20 minutes
Approach
Brief guided breathing and reflection to build self-awareness.
Prep
Teacher Preparation
5 minutes
- Review the session materials:
- Ensure a quiet, comfortable space free from distractions.
- Prepare a timer or visual countdown tool.
- Familiarize yourself with key mindfulness terms and pacing.
Step 1
Set the Stage
3 minutes
- Welcome the student and explain that today’s goal is to calm the mind using simple breathing techniques.
- Display Breathe & Focus Slides:
- Define “mindfulness” in student-friendly terms.
- Highlight the benefits of focused breathing (e.g., reduced stress, clearer thinking).
- Invite the student to sit comfortably with an upright posture.
Step 2
Guided Breathing Exercise
10 minutes
- Lead the student through the Guided Breathing Exercise:
- Inhale slowly for a count of 4, hold for 2, exhale for 6.
- Repeat for 5–7 cycles, maintaining a calm tone.
- Monitor the student’s posture and breathing rhythm; offer gentle reminders as needed.
- Assessment: Observe steady breathing and student focus.
- Accommodations: Allow seated movement breaks or shorter cycles if the student becomes restless.
Step 3
Mindful Reflection
5 minutes
- Provide the Mindful Reflection Prompts journal sheet.
- Ask the student to respond to prompts, such as:
- “How did your body feel before and after the exercise?”
- “What thoughts or emotions came up?”
- Circulate to review responses and offer positive feedback.
- Assessment: Check that reflections demonstrate awareness of breath and emotions.
- Accommodations: Read prompts aloud or let the student draw responses if writing is difficult.
Step 4
Closing and Next Steps
2 minutes
- Summarize the session: remind the student that mindfulness can be practiced anytime.
- Encourage setting a personal goal (e.g., three deep breaths before tests).
- Suggest they use the breathing technique daily for 2–3 minutes.
- Thank the student for participating and reinforce progress.
use Lenny to create lessons.
No credit card needed
Slide Deck
Welcome to Mindful Moments
Today we’ll learn what mindfulness is and practice a simple breathing exercise to feel calm and focused.
Welcome students and introduce the purpose of today’s mini lesson. Explain that mindfulness means paying attention to the present moment—and that focused breathing helps calm the mind and body.
What Is Mindfulness?
Mindfulness means paying attention to the present moment. It’s noticing your breath, your body, and your thoughts without getting carried away by them.
Define mindfulness in student-friendly language. Emphasize that it’s about noticing what’s happening right now—thoughts, feelings, and sensations—without judgment.
Why Breathe Mindfully?
- Reduces stress and anxiety
- Improves focus and concentration
- Helps regulate emotions and self-control
Briefly explain why mindful breathing is helpful. Invite students to imagine their stress or worries as clouds that drift away with each breath.
Breathing Technique Steps
- Inhale slowly for a count of 4
- Hold your breath for a count of 2
- Exhale gently for a count of 6
Repeat for 5–7 cycles.
Walk students through each part of the breathing cycle. Demo slowly and count aloud to model the pace.
Let’s Practice Together
Follow along:
• Inhale… 1-2-3-4
• Hold… 1-2
• Exhale… 1-2-3-4-5-6
(Repeat 5–7 times)
Lead students in a guided practice. Use a calm, steady tone. Observe their posture and breathing, offering gentle reminders if needed.
Reflection and Next Steps
• How does your body feel?
• What thoughts or feelings did you notice?
Try this breathing exercise for 2–3 minutes each day.
Invite students to share how they feel now compared to before. Encourage honest observations—there are no right or wrong answers.
Activity
Guided Breathing Exercise
Overview:
This 10-minute activity leads the student through 5–7 gentle breath cycles to build self-awareness, calm the mind, and strengthen self-management skills.
Duration: 10 minutes
Steps
- Introduction (1 minute)
• Explain the purpose: "We’ll use our breath to find calm and focus."
• Remind the student to sit up straight with feet flat on the floor and hands resting in their lap. - Breathing Cycle (7 minutes)
• Guide each cycle aloud, using a calm, steady tone:- Inhale slowly for a count of 4 (one… two… three… four).
- Hold for a count of 2 (one… two).
- Exhale gently for a count of 6 (one… two… three… four… five… six).
• Repeat these steps for 5–7 full cycles, pausing briefly between cycles to check posture and breath clarity.
- Transition & Check-In (2 minutes)
• Lower your voice and invite the student to notice any changes:- “How does your body feel now compared to the start?”
- “Did your mind feel more or less busy?”
• Encourage a few natural breaths and gently transition out of the exercise.
Facilitator Notes
- Maintain a slow, rhythmic pace; count aloud so the student can follow easily.
- Use a visual timer or chime if helpful to mark each inhale-hold-exhale sequence.
- Model proper posture: shoulders relaxed, spine tall.
Assessment
- Observe steady, relaxed breathing without gasping or shortcuts.
- Notice the student’s ability to remain still and attentive throughout cycles.
Accommodations
- If the student becomes restless, shorten cycles to 3–4 breaths.
- Allow small seated movements (e.g., gentle shoulder rolls) between cycles.
- For students with sensory sensitivities, dim lights or provide noise-cancelling headphones.
- Offer an alternative focus (e.g., tracing a finger around a smooth stone) if breathing triggers discomfort.
Journal
Mindful Reflection Prompts
- Describe how you felt in your body before the breathing exercise.
Think about tension, energy, or any sensations you noticed.
- Describe how you feel in your body after the exercise.
What changed? Where do you feel calm or relaxed?
- What thoughts or emotions did you notice during your breathing cycles?
Did any surprising thoughts or feelings come up?
- Imagine your worries or busy thoughts as clouds drifting away.
You can draw a picture of those clouds below or describe them in words.
- How might you use this breathing exercise in your daily life?
List two specific times or situations when you could pause and breathe mindfully.
Take a moment to review your reflections.
Choose one insight from above and set a small goal for yourself this week (for example, “I will take three deep breaths before quizzes”).