Mindful Moments

Olivia Watzke

Tier 3

Lesson Plan

Personal Mindfulness Protocol

Student will engage in a 20-minute, individualized mindfulness session to practice stress-reducing breathing and body-awareness techniques, then reflect on their emotional state.

Equips the student with self-regulation tools to manage anxiety, improve focus, and build resilience through regular, guided practice.

Audience

7th Grade Student

Time

20 minutes

Approach

Structured guided practice with reflection

Materials

Breathe and Be Present Slide Deck, Guided Breathing Script, Mindful Reflection Prompts, Body Scan Check-In Warm-Up, and Journal and Pen

Prep

Review Materials & Prepare Space

5 minutes

Open and scan through the Breathe and Be Present Slide Deck
Read the full Guided Breathing Script
Print or ready the Mindful Reflection Prompts
Familiarize yourself with the Body Scan Check-In Warm-Up
Arrange a quiet, comfortable seating area free of distractions

Step 1

Warm-Up: Body Scan

3 minutes

Invite the student to sit or lie comfortably and close their eyes if they wish
Guide them through the Body Scan Check-In Warm-Up:
• Bring attention to the feet and notice sensations
• Slowly move awareness up through legs, torso, arms, neck, head
• Acknowledge any tension and invite gentle release

Step 2

Introduction & Goal Setting

2 minutes

Explain the purpose: to practice mindfulness strategies for calming the mind and body
Review session goals: stress reduction, emotional awareness, focus improvement
Ask the student to set a personal intention for today’s practice

Step 3

Guided Breathing Practice

7 minutes

Display the first slides of the Breathe and Be Present Slide Deck
Read or play the Guided Breathing Script:
• Demonstrate deep inhales through the nose and slow exhales through the mouth
• Encourage rhythmic counting (e.g., inhale 1-2-3, exhale 1-2-3)
• Prompt the student to notice how their chest and belly rise and fall
Provide gentle, encouraging feedback throughout the practice

Step 4

Reflection & Journaling

5 minutes

Hand the student their journal and pen
Present the Mindful Reflection Prompts:
• How did you feel before the breathing exercise?
• What sensations did you notice during the practice?
• How do you feel now?
• When might you use this technique again?
Allow the student to write freely, then invite them to share key takeaways

Step 5

Closing & Progress Monitoring

3 minutes

Ask the student to rate their current stress or focus on a 1–5 scale (1 = low stress, 5 = high)
Compare to their pre-session rating and note progress
Discuss one small goal for practicing mindfulness before the next session
Encourage daily 2–3 minute breathing breaks and record in their journal

0 educators
use Lenny to create lessons.

No credit card needed

Slide Deck

Breathe and Be Present

Welcome! Let’s use mindful breathing to calm your mind and body.

Welcome the student and introduce today’s mindful breathing session. Mention that this deck will guide them through simple breathing steps to reduce stress and improve focus.

What is Mindful Breathing?

Paying attention to each breath
Slowing inhales and exhales
Noticing sensations without judgment

Define mindful breathing. Emphasize noticing each breath, slowing down, and staying present without judging thoughts that arise.

Step 1: Inhale

Breathe in through your nose for a count of 1-2-3.
[Visual: expanding balloon icon]

Ask the student to place one hand on their belly. Instruct them to inhale through their nose, letting the belly rise. Count aloud slowly.

Step 2: Exhale

Exhale slowly through your mouth for a count of 1-2-3.
[Visual: deflating balloon icon]

Guide the student to exhale through the mouth, gently pressing lips. Encourage release of tension with each breath.

Let’s Practice

Repeat inhale (1-2-3) and exhale (1-2-3) for 5 cycles.
[Visual: wave animation]

Lead the student through 5 cycles. Maintain a steady pace. Offer gentle cues if they rush or hold tension.

Reflect on Your Breath

Notice how your body feels now.
Are there areas of tension that have eased?

Invite the student to observe any changes in body or mind. Highlight that noticing these changes is part of mindfulness. Transition to journaling next.

Script

Guided Breathing Script

Estimated time: 7 minutes
Purpose: Calm the mind, relieve tension, and build focus through mindful breathing.

Teacher:

"Okay, let’s get started. Please find a comfortable seated position. Sit tall in your chair with both feet flat on the floor and your hands resting gently in your lap. If you’d like, you can place one hand on your belly and one on your chest. Soften your gaze or close your eyes—whatever feels best for you right now."

(Pause 5 seconds to let the student settle.)

"First, bring your attention to your natural breath. Notice how the air moves in and out of your body without trying to change anything. Simply observe where you feel the breath most clearly—maybe in your nostrils, your chest, or your belly."

(Pause 10 seconds.)

"Now let’s begin our first mindful breath together. I’ll guide us with a gentle count. When I say ‘inhale,’ breathe in slowly through your nose for a count of three. When I say ‘exhale,’ release your breath softly through your mouth for a count of three."

Cycle 1:
• Inhale… 1… 2… 3… (pause)
• Exhale… 1… 2… 3… (pause)

Cycle 2:
• Inhale… 1… 2… 3… (pause)
• Exhale… 1… 2… 3… (pause)

Cycle 3:
• Inhale… 1… 2… 3… (pause)
• Exhale… 1… 2… 3… (pause)

Cycle 4:
• Inhale… 1… 2… 3… (pause)
• Exhale… 1… 2… 3… (pause)

Cycle 5:
• Inhale… 1… 2… 3… (pause)
• Exhale… 1… 2… 3… (pause)

"Great work. Now gently let your breath return to its own natural pace—breathing in and out softly without counting."

(Pause 15 seconds to allow natural breathing.)

"Take a moment to notice how your body feels now. You might feel more relaxed or notice tension has softened. That’s completely normal. If you notice your mind wandering, that’s okay—just bring your attention back to the feeling of each breath."

(Pause 10 seconds.)

"When you’re ready, slowly open your eyes or lift your gaze. Take a deep, soothing breath in… and let it out."

"Thank you for practicing with me. You’ve done a wonderful job focusing on your breath."

(Transition to the reflection and journaling activity.)

Journal

Mindful Reflection Prompts

Describe how you felt in your body and mind just before beginning the breathing exercise.
During the practice, what sensations, thoughts, or emotions did you notice? Did anything surprise you?
After completing the breathing exercise, how does your current state compare to your initial feelings?
Think of a situation you might find stressful or challenging. How could you use this mindful breathing technique to help you, and what steps would you take?

Warm Up

Body Scan Check-In

Estimated time: 3 minutes

Invite the student to find a comfortable seated or lying position and close their eyes if they feel safe and comfortable.
Direct their attention to their feet. Notice any sensations—warmth, tingling, pressure—without judgment. Take two slow breaths here.
Slowly move awareness up to the ankles and calves. Notice sensations and breathe into any area of tension, inviting release.
Continue this upward scan: knees, thighs, hips, lower back, abdomen, chest, shoulders, arms, hands, neck, and head. Pause at each area for two deep breaths, noticing and releasing tension.
After scanning the entire body, take one final deep breath, notice how your body feels as a whole, and gently open the eyes or lift your gaze when ready.