Lesson Plan
Mindfulness Session Blueprint
Students will learn and practice three mindfulness techniques—breathing, body scan, and mindful drawing—to regulate emotions, enhance focus, and build daily self-awareness habits.
Seventh graders face academic and social stress. Teaching accessible mindfulness tools empowers them to manage emotions, improve concentration, and foster emotional resilience in and out of the classroom.
Audience
7th Grade Middle School Students
Time
60 minutes
Approach
Hands-on practice, guided instruction, and reflection.
Prep
Teacher Preparation
15 minutes
- Review the Breathing and Body Scan Guide and Guided Meditation Script.
- Queue up slide deck on classroom display or projector.
- Print or prepare digital copies of the Mindful Drawing Activity and Daily Mindfulness Reflection Journal.
- Arrange seating in a circle or spaced layout to encourage relaxation and focus.
- Test any audio setup (if playing a recorded bell or soft music).
Step 1
Welcome and Grounding
5 minutes
- Invite students to sit comfortably with feet on the floor and hands in lap.
- Briefly explain the session’s purpose: to learn simple practices that help them feel calm and focused.
- Guide a quick check-in: rate how they feel on a scale of 1–5.
- Establish a calm tone: dim lights and ensure quiet.
Step 2
Guided Breathing Practice
10 minutes
- Display the first section of the Breathing and Body Scan Guide.
- Model 4-square breathing: Inhale for 4 counts, hold 4, exhale 4, hold 4. Repeat 4 times.
- Prompt students to notice physical sensations: air moving in/out, chest rising.
- After practice, ask: “How did that feel? What did you notice?” (1–2 volunteers share briefly).
Step 3
Body Scan Meditation
10 minutes
- Transition to slide deck’s body scan section.
- Read the Guided Meditation Script in a slow, soothing tone.
- Guide attention from toes to head: noticing tension and releasing it.
- Encourage soft, continuous breathing throughout.
- Conclude by inviting students to stretch and open eyes slowly.
Step 4
Mindful Drawing Activity
15 minutes
- Distribute the Mindful Drawing Activity worksheet.
- Explain: focus on shapes, lines, and colors—notice each pencil stroke.
- Play soft instrumental background music (optional).
- Circulate to observe and gently remind students to stay in the present.
- After 10 minutes, invite students to add a title reflecting their mood or focus.
Step 5
Reflection Journaling
10 minutes
- Hand out the Daily Mindfulness Reflection Journal.
- Prompts:
- “What practice did you enjoy most today? Why?”
- “When might you use these techniques outside class?”
- Allow quiet writing time; music can remain softly in background.
- Encourage honesty: no grades on content, only completion matters.
Step 6
Group Share and Closure
10 minutes
- Invite volunteers to share one insight or takeaway from today’s session.
- Reinforce that mindfulness is a skill: the more they practice, the easier it gets.
- Remind students to try at least one technique before the next class.
- Close with a group deep breath together, thanking them for their participation.
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Slide Deck
Breathing and Body Scan Guide
A step-by-step visual guide to two simple mindfulness practices:
• 4-Square Breathing
• Full Body Scan
Use these techniques anytime you need to pause, refocus, or release tension.
Welcome students. Introduce this guide as the first part of our Mindful Moments session. Explain that we will learn simple breathing and body scan techniques to help us feel calm, focused, and aware.
Why Mindful Breathing?
• Activates the parasympathetic nervous system
• Slows heart rate and calms the mind
• Improves focus and reduces anxiety
When you control your breath, you can control your reaction to stress.
Explain why mindful breathing works: it engages the body’s relaxation response and helps settle the mind. Invite students to notice how breathing changes when they feel stressed.
4-Square Breathing Steps
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Repeat 3–5 times, noticing the rise and fall of your chest.
Walk through each step slowly, modeling the counts with your hand or an on-screen square. Invite students to place their hands on their chest or belly and feel the breath.
Visualizing the Square
Imagine tracing each side of a square with your breath:
→ Inhale (side 1)
→ Hold (side 2)
→ Exhale (side 3)
→ Hold (side 4)
Feel each side connect mind and body.
Display this slide as a visual cue while students practice. Draw a simple square on the board and trace your finger as you model the breathing cycle.
Why Body Scan?
• Brings awareness to areas of tension
• Teaches you to release stress limb by limb
• Helps you notice sensations without judgment
A body scan anchors you in the present moment.
Transition: “Now that we’ve regulated our breath, let’s bring that calm into our whole body with a scan.”
Full Body Scan Steps
- Start at your toes: notice any tingling or warmth
- Move to feet, ankles, and calves: observe tension
- Continue up through knees, thighs, hips, and abdomen
- Scan chest, shoulders, arms, hands
- Notice neck, face, and scalp
Spend 5–10 seconds on each area, breathing softly.
Guide students through each bullet as you read. Encourage them to notice without changing anything; simply observe.
Practice Tips
• Breathe naturally and gently throughout the scan
• If your mind wanders, gently return to your breathing
• Treat each area with kindness—no need to “fix” anything
• Finish by taking three full, deep breaths together
Remind students to keep breathing gently and let go of any judgments or distractions. Use this slide as a reminder sheet during practice.
Let’s Practice!
- Begin with one round of 4-square breathing
- Proceed through the full body scan
- Notice how you feel before and after
Ready? Let’s begin.
Invite students to close or soften their eyes now. Lead them through one round of 4-square breathing, then a quick body scan.
Script
Guided Meditation Script
“Alright everyone, let’s get ready for our body scan meditation. Find a comfortable seated position or lie down if you have space. You can rest your hands gently in your lap or by your sides. When you’re settled, softly close your eyes or lower your gaze.
Let’s begin by taking three slow, full breaths together. Inhale through your nose… 1… 2… 3… and exhale through your mouth… 1… 2… 3…
Now, bring your attention to the tips of your toes. Notice any warmth, tingling, or how they feel against the floor or your shoes… (pause 10 seconds)…
Move your focus up to your feet and ankles. Observe any tightness, pressure, or ease… (pause 10 seconds)…
Gently shift your awareness to your calves and shins. Feel the muscles and notice the rise and fall of breath in this area… (pause 10 seconds)…
Now let your attention travel to your knees and thighs. Sense any tension or relaxation… (pause 10 seconds)…
Bring awareness to your hips and lower back. Notice if your body feels heavy or light… (pause 10 seconds)…
Move upward to your abdomen and chest. Feel the gentle expansion as you inhale and the soft release as you exhale… (pause 10 seconds)…
Shift to your shoulders. Sense if they are lifted or relaxed. If you notice tightness, invite those muscles to soften… (pause 10 seconds)…
Bring your focus down both arms to your elbows, forearms, wrists, and hands. Notice any sensations in your fingers… (pause 10 seconds)…
Now guide your awareness to your neck and throat. Observe how it feels to sit or lie here, breathing in and out… (pause 10 seconds)…
Finally, bring your attention to your face and scalp. Relax your jaw, soften your cheeks, and smooth your brow… (pause 10 seconds)…
Allow your mind to scan your body as a whole, noticing areas of comfort or tension. Breathe gently and, if your thoughts wander, gently guide them back to your breath and the feeling of being present.
When you’re ready, take three deep, grounding breaths together. Inhale… 1… 2… 3… and exhale… 1… 2… 3…
Slowly wiggle your fingers and toes, stretch if you like, and softly open your eyes. Take a moment to notice how you feel now compared to the start. Thank you for practicing mindfulness together.”
Activity
Mindful Drawing Activity
Objective: Practice drawing with full attention to each pencil stroke, noticing sensations and letting go of judgment.
Instructions:
- Sit comfortably at your desk with your paper and pencil.
- Take three slow, deep breaths to settle in.
- Choose a simple shape, object, or pattern (e.g., a leaf, a spiral, a cloud).
- Begin drawing slowly—focus on each line, curve, and the pressure of your pencil.
- If your mind wanders or you feel self-judgment, gently bring your attention back to the feel of the pencil on paper.
- Continue mindfully for 10 minutes.
Drawing Space (Use the area below to draw slowly and mindfully):
Reflection Prompts
- What did you notice about the process of drawing?
- How did your body feel while you were focusing on each stroke?
- Did you catch yourself judging your drawing? How did you respond?
Title Your Drawing: ____________________________________________
Journal
Daily Mindfulness Reflection Journal
Date: _________________________
- Which mindfulness technique did you practice today? (Check all that apply)
☐ Breathing ☐ Body Scan ☐ Mindful Drawing - Describe how you practiced it. What did you focus on?
- How did you feel before practicing? And how do you feel now?
- What sensations, thoughts, or emotions did you notice during the practice?
- When might you use this technique outside of class? Provide a specific situation.
- Set one personal goal for practicing mindfulness tomorrow.
- On a scale of 1–5, how helpful was today’s practice for you? _______
Remember: This journal is for your growth—there are no right or wrong answers. Use it to notice patterns, track your progress, and plan how you’ll bring mindfulness into your everyday life.