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Mindful Moments

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Abhinaya Krishnan

Tier 2
For Schools

Lesson Plan

Mindfulness Circuit Plan

Students will build self-awareness and self-regulation skills by practicing grounding, breathing, visualization, and reflection routines aligned with CASEL competencies.

Fifth graders often face stress and distractions; this lesson equips them with mindful tools to manage emotions, improve focus, and foster a supportive group environment for lifelong well-being.

Audience

5th Grade Small Group

Time

40 minutes

Approach

Guided activities and reflections

Materials

Breathing Bells Slides, Guided Visualization Exercise, Mindful Minute Logs, and Silent Reflection Prompt

Prep

Teacher Preparation

10 minutes

  • Familiarize yourself with each material:
    • Review Breathing Bells Slides
    • Preview Guided Visualization Exercise
    • Print or ready digital access for Mindful Minute Logs
    • Set up Silent Reflection Prompt
  • Arrange seating in a circle for small-group engagement.
  • Test any audio/visual equipment.

Step 1

Opening Circle

5 minutes

  • Invite students to sit in a circle and briefly review group norms (respect, confidentiality).
  • Introduce today’s focus using CASEL Self-Awareness competency.
  • Ask: “What does mindfulness mean to you?” and allow 2–3 quick shares.

Step 2

Grounding with Senses

8 minutes

  • Lead a 5-4-3-2-1 sensory exercise:
    • 5 things you see
    • 4 things you hear
    • 3 things you touch
    • 2 things you smell
    • 1 thing you taste
  • Emphasize present-moment focus and link to Self-Awareness.
  • Debrief: “How did noticing your senses change how you feel?”

Step 3

Mindful Breathing Circuit

10 minutes

  • Display Breathing Bells Slides.
  • Guide three breathing techniques (3 minutes each):
    1. Belly breathing
    2. Box breathing
    3. Bell breathing (follow slide chimes)
  • After each, prompt: “What sensations did you notice?”
  • Highlight Self-Regulation through breath control.

Step 4

Visualization Journey

10 minutes

  • Play or read the Guided Visualization Exercise.
  • Invite students to close eyes and follow along, using imagery to explore feelings.
  • Focus on Self-Awareness and Self-Management: noticing emotions without judgment.

Step 5

Journaling Reflection

5 minutes

  • Distribute Mindful Minute Logs and display Silent Reflection Prompt.
  • Prompt: “Describe how your body feels now and identify one mindfulness strategy you’ll use when stressed.”
  • Students write quietly, practicing Self-Management.

Step 6

Group Debrief and Closing

2 minutes

  • Invite volunteers to share insights (Social Awareness).
  • Summarize key takeaways and reinforce connections to CASEL competencies.
  • Encourage daily practice and thank students for participating.
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Slide Deck

Breathing Bells Circuit

• Today’s Techniques:

  1. Belly Breathing
  2. Box Breathing
  3. Bell Breathing (with chimes)

Follow along and notice how your body feels.

Welcome students. Introduce the purpose: to learn three breathing techniques that help calm the mind and body. Explain that we’ll start with an overview, then practice each technique.

1. Belly Breathing

  1. Sit comfortably with hands on belly.
  2. Inhale slowly through the nose for 4 seconds, feeling your belly expand.
  3. Exhale gently through the mouth for 4 seconds, feeling your belly contract.
  4. Repeat 5 times.

Notice the rise and fall of your abdomen.

Guide students step-by-step. Model placing one hand on the chest and one on the belly. Encourage slow, deep inhales into the belly so the top hand stays relatively still.

2. Box Breathing

  1. Inhale through the nose for 4 counts.
  2. Hold breath for 4 counts.
  3. Exhale through the mouth for 4 counts.
  4. Hold empty lungs for 4 counts.
  5. Repeat the cycle 4 times.

Focus on steady counts.

Explain that Box Breathing is like tracing a square with your breath: in–hold–out–hold. Count aloud or in your head to help maintain rhythm.

Close your eyes or soften your gaze. Follow the bell:
• Inhale on the first chime.
• Exhale on the second chime.
• Continue for the full chime sequence.

Tell students they’ll follow the bell chimes. When the bell rings, inhale; ring again, exhale; and continue following the natural pace of the chimes. Encourage them to maintain awareness of their breath.

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Activity

Guided Visualization Exercise

Duration: 5–7 minutes

This activity leads students through a calming “safe place” visualization, inviting them to practice present-moment awareness of sensations and emotions.

Materials Needed:
• A quiet space
• Soft background music or nature sounds (optional)

Steps

  1. Settle In (1 minute)
    • Teacher Notes: Invite students to find a comfortable seated position, close their eyes or soften their gaze, and rest their hands in their laps.
    • Guidance: “Let’s begin by taking three slow, deep breaths together. Inhale… and exhale. Notice how your body feels as you breathe.”
  2. Imagine Your Safe Place (3–4 minutes)
    • Teacher Notes: Use a calm voice and allow for gentle pauses after each prompt.
    • Guidance:
    1. “Picture a special place where you feel completely safe, calm, and happy. It can be real or imagined.”
    2. “Notice what you see there—colors, shapes, or objects around you.”
    3. “What sounds are in this place? Maybe birdsong, gentle water, or soft wind.”
    4. “Pay attention to any smells—fresh grass, flowers, or warm breezes.”
    5. “Notice how your body feels in this place—are you warm, cozy, light, or relaxed?”
  3. Notice Sensations & Emotions (1 minute)
    • Teacher Notes: Encourage non‐judgmental awareness—every feeling is okay.
    • Guidance: “What emotions or thoughts come up as you stay in your safe place? See if you can simply observe them, without trying to change anything.”
  4. Return to Present (1 minute)
    • Teacher Notes: Bring students back gently, respecting any need for extra transition time.
    • Guidance: “Begin to wiggle your fingers and toes, take a deep breath, and when you’re ready, open your eyes. Notice how you feel right now.”

Reflection Prompts

After the exercise, invite students to share or journal their responses to one or both of these prompts:

• What did you notice in your safe place?



(short response)

• How do you feel now compared to before the visualization?






(medium response)
 
 
Link to this activity: Guided Visualization Exercise

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Journal

Mindful Minute Logs

Date: ___________________________


  1. Physical Sensations I Noticed:
    Describe how your body feels (e.g., tight shoulders, racing heart, relaxed limbs).





  2. Emotions I Felt:
    Name one or more feelings (e.g., calm, worried, happy, tense).





  3. Mindfulness Strategy I Used:
    (Choose one: belly breathing, box breathing, bell breathing, grounding, visualization, etc.)





  4. How This Helped Me:
    Explain any change in how you feel or think after practicing.









  5. Drawing or Additional Notes:
    Use this space to draw how you felt or add any thoughts.











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Cool Down

Silent Reflection Prompt

Take a quiet moment to think about today’s session. Write one key insight or takeaway that you can use in your daily life.

Your Insight:




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