Lesson Plan
Mindful Moments Lesson Plan
Students will learn and practice simple mindfulness techniques—breathing exercises and body scans—to enhance focus and manage stress, then reflect on their experiences and set personal mindfulness goals.
Teaching mindfulness equips students with practical tools for emotional regulation, stress reduction, and improved concentration, contributing to a positive classroom environment and long-term well-being.
Audience
Middle School Students
Time
45 minutes
Approach
Guided practice, reflection, and discussion.
Materials
- Mindful Moments Slide Deck, - Guided Meditation Script & Reflection Activity, - Chime or Soft Timer, and - Quiet Corner or Open Space
Prep
Review Materials & Prepare Space
10 minutes
- Print enough copies of Guided Meditation Script & Reflection Activity for each student
- Load and review Mindful Moments Slide Deck
- Arrange desks or floor cushions in a circle or open formation
- Test chime or timer to signal start/end of practices
Step 1
Introduction to Mindfulness
5 minutes
- Welcome students and display slide 1 of Mindful Moments Slide Deck
- Define mindfulness and explain its benefits for focus and stress management
- Introduce agenda: breathing practice, body scan, reflection
Step 2
Guided Breathing Exercise
10 minutes
- Instruct students to sit comfortably and close their eyes
- Play chime to begin; guide them through 5–7 minutes of deep, paced breathing using the script in Guided Meditation Script & Reflection Activity
- Signal completion with a gentle chime
- Assessment: observe participation and calmness
- Differentiation: offer shorter breathing cycles for students new to meditation
Step 3
Body Scan Meditation
10 minutes
- Invite students to lie down or remain seated as you guide a full-body scan using the next section of the Guided Meditation Script & Reflection Activity
- Encourage noticing sensations without judgment
- Use chime to mark the start and end
- Assessment: note students’ ability to stay engaged
- Differentiation: provide quiet prompts for students needing extra support
Step 4
Reflection & Discussion
10 minutes
- Distribute reflection prompts from Guided Meditation Script & Reflection Activity
- Students write or draw how they felt before, during, and after practices
- Facilitate small-group sharing of insights and challenges
- Assessment: review reflection entries for understanding
- Differentiation: allow verbal sharing or drawing responses for diverse learners
Step 5
Integration & Goal Setting
10 minutes
- Conclude with slide on daily integration tips from Mindful Moments Slide Deck
- Ask each student to set one simple mindfulness goal for the week (e.g., 2-minute morning breathing)
- Collect goal statements or have students post on a classroom mindfulness board
- Reinforce that brief practices can build focus and reduce stress over time
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Slide Deck
Mindful Moments: Meditative Practices for Focus
Integrating simple mindfulness techniques into daily routines to improve concentration, reduce stress, and promote well-being.
Welcome students and introduce today’s focus on simple mindfulness practices. Explain that these exercises can help with focus, stress reduction, and emotional balance.
What Is Mindfulness?
• Paying attention on purpose, in the present moment, without judgment
• Benefits:
– Enhanced focus & concentration
– Reduced stress & anxiety
– Greater emotional resilience
Define mindfulness in your own words and relate it to students’ experiences (e.g., feeling nervous before a test). Highlight how present-moment awareness builds focus and calms the mind.
Guided Breathing Exercise
- Sit tall with feet on the floor, hands resting in your lap
- Close your eyes or soften your gaze
- Inhale slowly through the nose for 4 counts
- Pause for 2 counts
- Exhale gently through the mouth for 6 counts
- Repeat for 5–7 minutes
Use gentle chime to begin and end.
Guide students to sit comfortably. Reference the breathing script in Guided Meditation Script & Reflection Activity. Use a chime to start and end.
Body Scan Meditation
• Begin at your toes, noticing any warmth, tension, or tingling
• Slowly move attention up through legs, torso, arms, and head
• Acknowledge any sensations (e.g., tightness) and let them be
• Continue until you’ve scanned your entire body
Use chime signals to mark start and finish.
Invite students to lie down or stay seated. Follow the body scan script in Guided Meditation Script & Reflection Activity. Encourage noticing sensations without judgment.
Reflection & Discussion
Reflect on your experience:
• Before: How did you feel? (stressed, restless…)
• During: What sensations did you notice?
• After: How do you feel now?
Share insights or challenges in small groups.
Distribute the reflection pages. Encourage students to write or draw honestly. Facilitate sharing in small groups after they complete their entries.
Daily Integration Tips
• Morning Pause: 2-minute breathing before school
• Mindful Transitions: 3 mindful breaths between tasks
• Mindful Listening: Focus fully when someone is speaking
• Gratitude Moment: Notice one thing you appreciate each day
Discuss each tip briefly. Invite students to suggest additional ways to practice mindfulness at home or school.
Set Your Mindfulness Goal
Choose one simple practice for this week:
• 2-minute breathing each morning
• Body scan at bedtime
• Mindful breathing before tests
• Any other short mindfulness exercise
Write your goal and share/post it on our mindfulness board.
Encourage students to think of realistic goals they can keep up all week. Collect or post them on the classroom mindfulness board.
Thank You & Keep Practicing
Remember: Just a few mindful moments each day can boost focus and reduce stress. You’ve got this!
Reiterate that small, consistent practices build long-term benefits. Thank students for their participation and remind them you’re available for questions.
Activity
Guided Meditation Script & Reflection Activity
Part 1: Guided Breathing Exercise (5–7 minutes)
Use this script to lead students through a calming breathing practice.
- Set the tone: Ask students to sit upright with feet flat on the floor, hands resting on their laps. Encourage a neutral or soft gaze if they prefer not to close their eyes immediately.
- Begin with awareness: “Take a moment to notice how your body feels right now. Notice any tension or areas of comfort.” (Pause for 5–10 seconds.)
- Inhale: “Slowly breathe in through your nose for a count of 4: 1…2…3…4.”
- Hold: “Gently hold your breath for a count of 2: 1…2.”
- Exhale: “Release the air through your mouth for a count of 6: 1…2…3…4…5…6.”
- Repeat: Continue this cycle of inhale–hold–exhale for 5–7 minutes. Use a soft chime or bell to mark the start and end.
Teacher Tip: Speak in a calm, even tone. Allow long pauses to give students time to follow each count.
Part 2: Body Scan Meditation (8–10 minutes)
Guide students to notice sensations throughout their bodies without judgment.
- Transition: Ask students to lie down on mats or remain seated with eyes closed.
- Grounding: “Bring your attention to your toes. Notice any warmth, tingling, or tightness. Simply observe.” (Pause 5–10 seconds.)
- Move Upward: Slowly guide awareness through these areas, pausing at each for a few breaths:
- Feet & ankles
- Calves & shins
- Knees & thighs
- Hips & pelvis
- Lower back & abdomen
- Chest & upper back
- Shoulders & arms
- Hands & fingers
- Neck & throat
- Face & head
- Release: Encourage students to soften any tension they notice. “If you feel tightness, imagine breathing warmth into that spot, then exhale and let it go.”
- Closing: Use a soft chime to signal the end. Invite students to wiggle fingers and toes, stretch gently, and open their eyes when ready.
Teacher Tip: Maintain a slow, gentle pace. Encourage students to stay curious and nonjudgmental about their experiences.
Part 3: Reflection & Goal Setting
Distribute this page for students to write or draw their responses. Remind them there are no right or wrong answers.
1. How did you feel before the practices?
2. What sensations or thoughts did you notice during the breathing and body scan?
3. How do you feel after completing the practices?
4. Mindfulness Goal for This Week
Choose one simple practice you can do daily (e.g., 2-minute morning breathing, body scan at bedtime).
I will practice: ________________________________
Optional Follow-Up Discussion: In small groups, share one insight or challenge you experienced. Discuss how you might support each other in keeping your mindfulness goals.
Materials Referenced: