Lesson Plan
Mindfulness Path
Students will learn and practice mindfulness and stress-relief techniques, identify personal stress triggers, and create a simple family mindfulness plan to use at home.
Equips 5th graders with self-regulation skills, boosts emotional well-being, and fosters family engagement through shared calming practices.
Audience
5th Grade Group
Time
55 minutes
Approach
Interactive slides, hands-on exercises, discussion, and journaling.
Materials
Mindfulness Path Lesson Plan, Calm Techniques Guide Slide Deck, Breathing Buddy Exercise Activity Sheets, Daily Calm Journal Journals, and When Do I Feel Stressed? Discussion Prompts
Prep
Teacher Preparation
10 minutes
- Review Mindfulness Path and slides in the Calm Techniques Guide
- Print one Breathing Buddy Exercise sheet per student and assemble any plush or bean-bag “buddies” for guided breathing
- Copy the Daily Calm Journal for each student
- Post chart paper or set up a whiteboard for the When Do I Feel Stressed? discussion
Step 1
Introduction to Mindfulness
5 minutes
- Display first 3 slides from the Calm Techniques Guide
- Ask: “What does mindfulness mean to you?”
- Briefly define mindfulness as paying attention to the present moment without judgment
- Model one simple breathing exercise
Step 2
Guided Breathing with a Buddy
10 minutes
- Distribute Breathing Buddy Exercise materials and plush/bean-bag buddies
- Instruct students to lie down, place the buddy on their belly, and watch it rise/fall as they breathe
- Lead three rounds of slow, deep breaths
- Debrief: “How did focusing on your breath feel?”
Step 3
Stress Triggers Discussion
10 minutes
- Form small groups of 3–4 students
- Give each group the When Do I Feel Stressed? prompts
- Have students take turns naming one stress trigger they experience at school or home
- Record common triggers on chart paper or whiteboard
- Discuss how noticing triggers is the first step to managing stress
Step 4
Daily Calm Journal Activity
15 minutes
- Distribute Daily Calm Journal to each student
- Ask students to complete: 1) Describe a recent stress trigger 2) Choose one calming technique from the Calm Techniques Guide 3) Reflect on how they felt after practicing it
- Circulate and support students in choosing and describing techniques
Step 5
Family Mindfulness Plan
10 minutes
- Invite students to write a simple plan in their journal: “This week I will practice ____ with my family for __ minutes each day.”
- Encourage them to pick any of the techniques they’ve learned (e.g., breathing, mindful listening)
- Pair-share plans with a partner for accountability
Step 6
Closing Reflection
5 minutes
- Reconvene whole group
- Ask each student to share one takeaway or how they plan to use mindfulness at home
- Reinforce the importance of checking in with themselves and their families regularly
use Lenny to create lessons.
No credit card needed
Slide Deck
Calm Techniques Guide
• Learn easy mindfulness exercises
• Practice breathing, listening, and body awareness
• Reflect in your Daily Calm Journal
• Create a plan to share at home with family
Welcome students and introduce the Calm Techniques Guide. Explain that these slides will show simple ways to feel calm in the moment and that they’ll practice them today and share with their families.
What Is Mindfulness?
Mindfulness means paying attention to the present moment without judging yourself or what’s happening around you. It helps you notice thoughts, feelings, and body sensations so you can respond calmly.
Ask: “What do you think mindfulness means?” Listen to student answers, then share the definition below.
Technique 1: Deep Belly Breathing
- Sit comfortably with hands on your belly.
- Inhale slowly through your nose for 4 seconds—feel your belly rise.
- Exhale gently through your mouth for 6 seconds—feel your belly fall.
- Repeat 3–5 times.
Guide students through each step. Model a slow inhale and exhale.
Technique 2: Mindful Listening
- Sit quietly and close your eyes.
- Choose one sound (e.g., birds, air conditioner).
- Listen for 1 minute without judging the sound.
- Notice how your body feels when you listen carefully.
Have students close eyes and focus on a single sound. After 30 seconds, ask what they heard.
Technique 3: Body Scan
- Close your eyes and breathe normally.
- Focus on the top of your head—notice any tension.
- Move attention slowly down through shoulders, arms, torso, legs, and feet.
- If you find tight spots, breathe into them and let go.
Explain that a body scan helps spot tension. Lead a quick version: head to toes in 30 seconds.
Technique 4: 5-4-3-2-1 Grounding
• Name 5 things you see
• Name 4 things you can touch
• Name 3 things you hear
• Name 2 things you smell
• Name 1 thing you taste
Introduce the grounding exercise to bring focus back when stressed.
Practice with a Breathing Buddy
Grab your plush or bean-bag buddy and lie down.
Place the buddy on your belly and try the Deep Belly Breathing steps.
Notice how watching it move helps you stay focused.
Link to the Breathing Buddy Exercise. Explain students will lie down and watch the buddy rise and fall.
Journaling & Discussion Prompts
• Open your Daily Calm Journal and complete:
- Describe a recent stress trigger
- Choose one technique you tried
- Reflect on how it made you feel
• Use the When Do I Feel Stressed? sheet to talk in small groups about triggers.
Point students to their journals and discussion prompts.
Create Your Family Mindfulness Plan
In your journal write:
“This week I will practice ____ with my family for __ minutes each day.”
Choose any technique—breathing, listening, or body scan.
Pair-share your plan for accountability.
Encourage students to think about their families when crafting these plans.
Closing Reflection
• What’s one thing you’ll use at home?
• How will this help you and your family?
• Remember: Checking in with yourself is the first step to feeling calm.
Invite volunteers to share one key takeaway or plan. Reinforce checking in on feelings at home and school.
Activity
Breathing Buddy Exercise
Use this sheet to guide your deep-breathing practice with a breathing buddy (a small plush or bean-bag). Then reflect on how it felt and when you might use it again.
What You Need
- A comfortable space to lie down (carpet or yoga mat)
- A small plush toy or bean-bag (your breathing buddy)
Step-by-Step Instructions
- Lie on your back with knees bent or legs straight—whatever feels most comfortable.
- Place your breathing buddy on your belly, just below your ribs.
- Close your eyes or keep a soft gaze toward the ceiling.
- Inhale slowly through your nose for 4 seconds, watching your buddy rise.
- Exhale gently through your mouth for 6 seconds, watching your buddy fall.
- Repeat this cycle 3–5 times, staying focused on the movement of your buddy.
- Notice any changes in your body (relaxation, tension releasing, etc.).
Reflection Questions
1. What did you notice about your breathing when you watched your buddy rise and fall?
2. How did your body feel during and after the exercise?
3. Was it easy or challenging to focus on your breath? Why?
4. When could you practice this exercise at home with your family?
(Think about a specific time, place, or daily routine.)
5. Draw or write one word that describes how you feel right now:
Tip: Keep your breathing buddy in a visible spot at home (bedside table or kitchen counter) so you remember to practice and share the exercise with your family.
Journal
Daily Calm Journal
Date: ______________________
1. Describe a recent stress trigger (what happened, where you were, and how you felt):
2. Which calming technique did you try? (Circle one or write your own)
- Deep Belly Breathing • Mindful Listening • Body Scan • 5-4-3-2-1 Grounding • Other: ________
3. How did your body and mind feel after practicing the technique?
4. What did you learn about yourself from this practice? (For example: I noticed…, I realized… )
5. Family Mindfulness Plan
This week I will practice ______ with my family for __ minutes each day.
- When & Where: ________________________
- Who will practice with me: _______________
6. Reflection on Family Practice
After practicing with my family, I felt… (happy, calm, connected, etc.) and noticed…
Tip: Bring this journal home each day. Invite a family member to sign or draw a smiley face when you complete your practice together. It helps remind you and keeps everyone involved!
Discussion
When Do I Feel Stressed?
Discussion Prompts for Small Groups
Use these questions to guide your conversation. Take turns sharing your ideas and write them down in the spaces provided.
1. School Stress Trigger
a. What happened? (Describe one time at school you felt stressed.)
Trigger: ________________________________
b. Where & When? (Classroom, cafeteria, before a test, etc.)
Location/Time: __________________________
c. Body & Mind
How did your body feel? (racing heart, tense muscles, etc.)
________________________________________
What thoughts ran through your mind?
________________________________________
d. Intensity
On a scale of 1 (low) to 5 (high), how stressed did you feel?
1 2 3 4 5 ☐
2. Home Stress Trigger
Repeat the questions above for one time you felt stressed at home.
Trigger: ________________________________
Location/Time: __________________________
How did your body feel?
________________________________________
What thoughts ran through your mind?
________________________________________
Intensity (1–5): 1 2 3 4 5 ☐
3. Group Reflection
- Which stress trigger was most common in your group?
________________________________________ - What words describe how it makes people feel?
________________________________________ - Brainstorm one way to notice this trigger early and take a calming break:
________________________________________ - Which calming technique from the Calm Techniques Guide might help?
________________________________________
Be ready to share one common trigger and one idea for managing it with the whole class when you finish your discussion.