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Mindful Moments

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Lesson Plan

Mindfulness Mini-Plan

Students will learn and practice three mindfulness techniques—breathing, visualization, and gratitude journaling—to enhance self-management and focus in a 20-minute small-group session.

By regularly practicing mindfulness, students develop emotional regulation, concentration, and a positive mindset, supporting academic success and overall well-being.

Audience

6th Grade Small-Group

Time

20 minutes

Approach

Engaging guided breathing, visualization, and journaling.

Materials

Prep

Teacher Preparation

5 minutes

Step 1

Introduction

2 minutes

  • Welcome the group; explain session goals: focus, calm, and gratitude.
  • Set ground rules: respect, silence devices, and attentive listening.
  • Briefly describe how mindfulness supports self-management.

Step 2

Guided Breathing

5 minutes

  • Have students sit comfortably and demonstrate deep breathing.
  • Lead the group through the Guided Breathing Journey.
  • Encourage noticing sensations without judgment.

Step 3

Visualization

5 minutes

  • Display Quiet Your Mind Slides.
  • Guide students to visualize a calm place using prompts on slides.
  • Pause between prompts to allow internalization.

Step 4

Gratitude Practice

5 minutes

  • Distribute the Gratitude Log.
  • Ask students to write three things they’re grateful for today.
  • Offer sentence starters for support (e.g., "I feel thankful for...").

Step 5

Reflection and Closing

3 minutes

  • Invite volunteers to share insights or feelings.
  • Reinforce the importance of daily mindfulness practice.
  • Collect or let students keep their Gratitude Logs for future reflection.
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Slide Deck

Quiet Your Mind

A Guided Visualization Exercise

Welcome students and introduce the visualization exercise. Remind them to sit comfortably and close their eyes gently when prompted.

Step 1: Breathe and Relax

Close your eyes and take three deep breaths.

Guide the group through three slow, deep breaths. Inhale for 4 counts, hold for 2, exhale for 6. Pause between each breath.

Step 2: Imagine Your Place

Think of a peaceful place—real or imaginary. Notice the colors and shapes around you.

Ask students to picture a peaceful place—a beach, forest, mountain, or any calm scene. Encourage vivid detail.

Step 3: Engage Your Senses

What do you see?
What do you hear?
What do you feel?

Prompt students to engage all senses. Pause 5–10 seconds after each question.

Step 4: Stay in the Moment

Hold this calming scene in your mind for a few more moments.

Allow silence for about 15 seconds as students hold their scene in mind. Remind them to stay relaxed.

Step 5: Return Gently

Take one last deep breath.
When you’re ready, slowly open your eyes.

Guide students back to the present. Encourage gentle movement and a final breath.

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Activity

Guided Breathing Journey (5 minutes)

Purpose: Help students focus attention, practice breath control, and release tension through guided instructions.

Materials: None (just a quiet, comfortable space)

Step 1: Settle and Notice (1 minute)

  • Ask students to sit comfortably with feet flat on the floor and hands resting in their laps.
  • Invite them to gently close their eyes or lower their gaze.
  • Prompt: “Take a moment to notice how your body feels right now. Any tightness or ease?”


Step 2: Deep Belly Breaths (2 minutes)

  • Instruct students to place one hand on their belly and one on their chest.
  • Guide them through three full breaths:
    1. Inhale slowly through the nose for a count of four, feeling the belly rise.
    2. Hold the breath for two counts.
    3. Exhale gently through the mouth for a count of six, feeling the belly fall.
  • Prompt: “Focus on how your belly expands and contracts. Let each exhale carry away tension.”





Step 3: Breath Awareness (1 minute)

  • After the counted breaths, invite students to settle into their natural breathing rhythm.
  • Prompt: “Notice the flow of air at your nostrils. Observe each inhale and exhale without trying to change it.”





Step 4: Imagery Exhale (1 minute)

  • Ask students to imagine any tension as a color or shape inside them.
  • Prompt on each exhale: “Visualize that tension flowing out of your body in that color or shape.”
  • Prompt on each inhale: “Imagine calm, light energy filling you in a soothing color.”





Closing (30 seconds)

  • Invite students to wiggle their fingers and toes.
  • Prompt: “Take one final deep breath together. When you’re ready, gently open your eyes and return your focus to our group.”

Use this script over 5 minutes to guide students into a calm, attentive state before moving on to visualization or gratitude practices.

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Journal

Gratitude Log

Date: ____________________

Today’s Gratitude

  1. I feel thankful for…






  1. I appreciate…






  1. Something that made me smile was…






Sentence Starters

  • “I am grateful for…”
  • “Today, I appreciate…”
  • “One thing that made me happy was…”

Reflection (Looking Back)

Think about the things you’ve written down this week. How has noticing what you’re thankful for affected your mood, your focus, or the way you handle challenges?












Keep this log to track how gratitude can grow and support you each day!

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