Lesson Plan
5-Minute Mindfulness Session
Guide students through a short mindfulness routine to reduce stress and improve focus by practicing breathing and body-scan techniques, culminating in a brief reflection and action plan.
Quick, structured mindfulness breaks help students develop self-regulation, decrease anxiety, and boost concentration, supporting emotional well-being and more effective learning.
Audience
8th Grade Small Group
Time
20 minutes
Approach
Guided mindfulness exercises
Prep
Prepare Session Materials
5 minutes
- Print or load the following materials:
- Arrange seating in a circle or semicircle for group visibility.
- Review flow: warm-up, breathing, body scan, reflection, closure.
Step 1
Mindful Check-In Warm-Up
2 minutes
- Invite students to sit comfortably and close their eyes if they wish.
- Distribute the Mindful Check-In Handout.
- Ask students to rate their current stress and focus levels on the handout (1–5 scale).
Step 2
Guided Breathing Practice
5 minutes
- Project the Breathe & Focus Slide Deck and cue the first breathing visual.
- Read prompts from the Guided Breathing Prompts Script.
- Lead students through 5 cycles of inhale (4 seconds), hold (2 seconds), exhale (6 seconds).
- Remind them to notice physical sensations without judgment.
Step 3
Body Scan Practice
5 minutes
- Introduce the body scan: tell students they’ll bring attention to different body parts.
- Hand out the Body Scan Practice Activity Sheet.
- Guide students verbally: start at toes, slowly move up through legs, torso, arms, neck, head.
- Pause briefly at each area, inviting awareness of tension or relaxation.
Step 4
Reflection and Sharing
5 minutes
- Ask students to reflect silently on what they noticed during the exercises.
- On their handout, have them note one insight or change in stress/focus rating.
- Invite volunteers to share (1–2 students) what they found helpful or surprising.
Step 5
Closure
3 minutes
- Summarize key points: breathing helps calm, body scan increases awareness.
- Encourage students to practice these techniques before tests or stressful moments.
- Collect handouts or let students keep them as personal tools; thank everyone for participating.
Slide Deck
Breathe & Focus
Welcome to our guided breathing practice.
Learn a simple cycle to reduce stress and boost your focus.
Introduce the session. Greet students and explain that today’s focus is on mindful breathing to help calm the mind and sharpen concentration.
Why Mindful Breathing?
• Calms your nervous system
• Increases concentration
• Helps you regulate emotions
Briefly discuss why breathing matters. Emphasize benefits: stress reduction, improved focus, emotional regulation.
The Breathing Cycle
[Graphic: Arrow cycle with three phases]
Inhale → Hold → Exhale
Show the breathing cycle graphic. Point out each phase: inhale for 4 seconds, hold for 2, exhale for 6. Remind students it’s okay if it feels unfamiliar at first.
Phase 1: Inhale
Breathe in slowly through your nose for 4 seconds.
Lead students: count quietly so they can follow. Encourage them to sit tall and keep shoulders relaxed.
Phase 2: Hold
Gently hold your breath for 2 seconds.
Count two seconds quietly. Ask students to notice the fullness in their lungs.
Phase 3: Exhale
Release your breath slowly through your mouth for 6 seconds.
Count six seconds in a calm tone. Remind students to exhale fully through their mouth, letting tension leave with the breath.
Practice Together
We will do 5 full breathing cycles.
Follow the inhale–hold–exhale pattern.
Guide the group through 5 complete cycles. Use a calm, steady voice:
“Ready? Inhale… 2… 3… 4. Hold… 2. Exhale…1…2…3…4…5…6. Great—let’s repeat.”
Reflection & Next Steps
How do you feel now?
• Notice any changes in stress or focus.
• Practice this 1–2 times a day or before tests.
Invite students to reflect. Ask for volunteers to share any changes in how they feel.
Script
Guided Breathing Prompts Script
Teacher: “Hello everyone. Let’s get comfortable. Sit tall, place your feet flat on the floor, and let your hands rest gently in your lap. If you’d like, you can close your eyes or softly lower your gaze. Today we’ll practice one simple breathing cycle five times. We’ll inhale for four seconds, hold for two, then exhale for six. Just follow my voice and notice any sensations in your body.”
Cycle 1
Teacher: “Ready? Breathe in through your nose… 1…2…3…4. Hold… 1…2. Exhale slowly through your mouth… 1…2…3…4…5…6.”
Cycle 2
Teacher: “Inhale… 1…2…3…4. Hold… 1…2. Exhale… 1…2…3…4…5…6.”
Cycle 3
Teacher: “Inhale… 1…2…3…4. Hold… 1…2. Exhale… 1…2…3…4…5…6.”
Cycle 4
Teacher: “Inhale… 1…2…3…4. Hold… 1…2. Exhale… 1…2…3…4…5…6.”
Cycle 5
Teacher: “Inhale… 1…2…3…4. Hold… 1…2. Exhale… 1…2…3…4…5…6.”
Teacher: “Well done. Take one more breath at your own pace. When you’re ready, gently open your eyes (if they were closed) and notice how you feel—any changes in your body or mind.”
Activity
Body Scan Practice Activity Sheet
Purpose: Build awareness of physical sensations and release tension by guiding attention through the body, part by part.
Instructions: Lie down or sit comfortably. Close your eyes if you’d like. When the teacher guides you, focus on each area, notice any tightness or ease, then jot down what you feel.
-
Toes & Feet
- Notice any temperature, pressure, or tingling.
- Sensations:
-
Calves & Knees
- Observe softness or tension.
- Sensations:
-
Thighs & Hips
- Feel connection to the chair or floor.
- Sensations:
-
Abdomen & Chest
- Tune into your breathing and how your torso moves.
- Sensations:
-
Shoulders & Arms
- Notice if shoulders are lifting or heavy; feel your hands.
- Sensations:
-
Neck & Head
- Sense tension in your jaw, forehead, or scalp.
- Sensations:
Reflection:
- Which area felt most relaxed?
- Which area held tension and how might you release it next time?
Take a deep breath and notice any overall changes in your body. Keep this sheet as a tool for future mindfulness moments.
Warm Up
Mindful Check-In Handout
Before the Session
On a scale from 1 to 5, circle how you feel right now:
Stress Level (1 = not stressed, 5 = extremely stressed):
1 2 3 4 5
Focus Level (1 = distracted, 5 = very focused):
1 2 3 4 5
After the Session
After today’s mindfulness practice, circle your updated rating:
Stress Level:
1 2 3 4 5
Focus Level:
1 2 3 4 5
Reflection
-
What changed the most for you during today’s exercises?
-
One insight or action I will try next time:
Keep this handout to compare how you feel each time you practice.