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Mindful Moments

Lesson Plan

Mindful Session Outline

By the end of this 20-minute session, students will practice two guided breathing techniques, identify their current mood, and utilize mindfulness strategies to calm their minds and improve focus.

Short, structured mindfulness sessions help 3rd graders regulate emotions, reduce stress, and boost concentration—supporting their social-emotional growth and readiness to learn.

Audience

3rd Grade Small Group

Time

20 minutes

Approach

Guided breathing, mood tracking, and group reflection

Materials

:* Breathing Technique Visuals, :* Guided Breathing Circle, and :* Mindful Mood Tracker

Prep

Prepare for Session

5 minutes

Step 1

Welcome & Grounding

2 minutes

  • Greet each student warmly as they join the circle
  • Remind group norms: quiet voices, respectful listening, and kindness
  • Lead one deep group inhale and exhale to settle in

Step 2

Introduce Breathing Techniques

3 minutes

  • Display the Breathing Technique Visuals
  • Briefly explain the “Square Breath” and “Belly Balloon” techniques
  • Model each technique slowly, narrating inhale/exhale counts

Step 3

Practice Breathing

5 minutes

  • Guide students through three rounds of Square Breath (inhale–hold–exhale–hold for counts of 4)
  • Transition to two rounds of Belly Balloon breathing (hands on belly, deep inhale, slow exhale)
  • Offer gentle reminders and adjust pace for any student who needs support

Step 4

Guided Breathing Circle

5 minutes

  • Use the Guided Breathing Circle to pass a soft object around
  • Each student takes a turn leading one breath cycle for the group
  • Encourage clear, calm vocal prompts and group focus on the breath

Step 5

Mood Tracking & Reflection

3 minutes

  • Distribute the Mindful Mood Tracker
  • Ask students to mark how they feel now on the mood scale
  • Invite volunteers to share one word about their experience today

Step 6

Adaptations & Closing

2 minutes

  • For students needing extra support, allow use of fidgets or shorter breath counts
  • Offer visual cues or one-on-one prompts as needed
  • Praise effort, remind students to use these tools throughout their day
  • Ring a soft chime or bell to signify session’s end
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Slide Deck

Breathing Techniques

Square Breath • Belly Balloon

Introduce the two breathing techniques. Explain that these tools help us feel calm and focused.

Square Breath: Visual

[Visual: Square with arrows labeled 1–4]

Show a large square with arrows on each side labeled 1–4. Model tracing the square with your finger and matching breath to each side.

Square Breath: Steps

  1. Inhale (count 1–4)
  2. Hold (count 1–4)
  3. Exhale (count 1–4)
  4. Hold (count 1–4)

Walk students through each step by counting slowly. Pause after each step so they follow along.

Belly Balloon: Visual

[Visual: Child’s belly + balloon graphic]

Show a child placing hands on belly and a cartoon balloon inflating/deflating with breaths.

Belly Balloon: Steps

  1. Place hands on belly
  2. Inhale deeply (fill belly)
  3. Exhale slowly (release air)

Guide the group to practice deeply, feeling their belly rise and fall.

Let’s Practice!

Pick Square Breath or Belly Balloon and follow along.

Encourage students to choose one technique to practice together now.

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Activity

Guided Breathing Circle Instructions

Objective: Students will collaborate to lead short breathing cycles, building both mindfulness skills and confidence in guiding peers.

Materials:

Setup (1 minute):

  1. Arrange students in a circle or semi-circle.
  2. Place the soft object in the center; decide on a volunteer or teacher start.

Steps (5 minutes):

  1. Explain the Activity
    • Tell students: “We’ll pass this object and each of you will lead one breath cycle for the group.”
  2. Teacher Model
    • Teacher picks up the object, announces their turn (“I’m Ms. Lee, and I’ll lead a Square Breath”), then guides the group through one full cycle (inhale–hold–exhale–hold).
  3. Student Turns
    • Pass the object clockwise.
    • When a student receives it, they say their name and choose Square Breath or Belly Balloon.
    • They lead the group through one cycle using the visuals for cues.
  4. Continue Around the Circle
    • Keep passing until each student has led once or the 5 minutes are up.
  5. Short Debrief
    • Ask: “How did it feel to lead your classmates? Which breath technique did you like most?”

Adaptations & Extensions:

  • Shy students may lead just the inhale or exhale portion.
  • Students needing extra support can partner up to co-lead.
  • Encourage clear, calm voice and slow pacing.

Use this activity weekly to reinforce mindfulness, build leadership skills, and foster a supportive group environment.

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Worksheet

Mindful Mood Tracker

  1. How do you feel right now? Circle the number that best shows your mood:1 (Very Sad) 2 (Sad) 3 (Okay) 4 (Happy) 5 (Very Happy)
  2. Write one word that describes your mood today:



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