Lesson Plan
Mindful Moments Calendar
Students will learn and practice simple mindfulness techniques to manage stress and improve focus, applicable across various age groups.
This lesson equips students with essential coping mechanisms and self-regulation skills, improving their overall well-being and academic performance.
Audience
K-12 Students
Time
45 minutes
Approach
Through interactive activities and guided reflection, students will explore daily mindfulness practices.
Materials
Whiteboard or projector, Markers or pens, Mindful Moments Slide Deck, Mindful Breathing Activity, and Mindful Moments Journal
Prep
Teacher Preparation
15 minutes
- Review the Mindful Moments Lesson Plan and all linked materials: Mindful Moments Slide Deck, Mindful Breathing Activity, and Mindful Moments Journal.
- Prepare your classroom for activities, ensuring adequate space for movement if needed.
- Gather any necessary supplies like markers, pens, or a whiteboard/projector.
- Familiarize yourself with the mindfulness techniques presented to effectively guide students.
Step 1
Introduction: What is Mindfulness?
10 minutes
- Begin by asking students what they think 'mindfulness' means. (2 minutes)
- Use the Mindful Moments Slide Deck to introduce mindfulness as paying attention to the present moment without judgment. (3 minutes)
- Discuss why mindfulness is important (stress reduction, focus improvement). (5 minutes)
Step 2
Mindful Breathing Activity
15 minutes
- Introduce the concept of mindful breathing. (3 minutes)
- Lead students through the Mindful Breathing Activity. (10 minutes)
- Facilitate a brief discussion on how students felt during the activity. (2 minutes)
Step 3
Mindful Moments Calendar Introduction
10 minutes
- Explain the idea of a 'Mindful Moments Calendar' – a collection of short, daily mindfulness practices. (3 minutes)
- Show examples of simple mindful moments using the Mindful Moments Slide Deck (e.g., mindful eating, mindful walking, observing sounds). (4 minutes)
- Assign students to start their own Mindful Moments Journal to track their practices. (3 minutes)
Step 4
Journaling and Reflection
10 minutes
- Instruct students to open their Mindful Moments Journal.
- Explain that they will use this journal to record their mindful moments throughout the week.
- Provide a prompt for their first journal entry: "What is one mindful moment you can try today, and why are you choosing it?" (5 minutes)
- Conclude by emphasizing that mindfulness is a practice, not perfection. Encourage daily engagement. (5 minutes)
use Lenny to create lessons.
No credit card needed
Slide Deck
What is Mindfulness?
Take a moment to think...
What does 'mindfulness' mean to you?
- Paying attention?
- Being calm?
- Thinking about nothing?
Welcome students and begin by asking them what they think mindfulness means. Encourage various responses. This sets the stage and activates prior knowledge.
Mindfulness: Paying Attention
Mindfulness is about paying attention to the present moment on purpose, without judgment.
It's noticing:
- What you see
- What you hear
- What you feel
- What you taste
- What you smell
- What you think
...right now!
Introduce the formal definition of mindfulness. Emphasize 'present moment' and 'without judgment.' You can provide a simple analogy, like noticing the taste of a snack, or the sounds around them, without labeling them as 'good' or 'bad.'
Why is Mindfulness Important?
Mindfulness can help you:
- Feel calmer: Less stress, less worry
- Focus better: Pay more attention in class, on homework
- Understand yourself: Notice your feelings and thoughts
- Be kinder: To yourself and others
- Handle big emotions: Learn to respond instead of react
Discuss the benefits of mindfulness. Connect these benefits to real-life student experiences, such as feeling nervous before a test, or getting easily distracted. Explain how mindfulness can help with these situations.
Our Breath: An Anchor
One of the best ways to practice mindfulness is by focusing on your breath.
Your breath is always with you!
It can help you:
- Feel grounded
- Return to the present moment
- Calm your body and mind
Introduce mindful breathing as a core mindfulness practice. Explain that our breath is always with us and can be an anchor to the present moment. Prepare to lead the Mindful Breathing Activity.
Your Mindful Moments Calendar
What if you could have a calendar of tiny moments to feel more mindful?
That's what a Mindful Moments Calendar is!
It's a collection of short, simple practices you can do every day to bring more awareness to your life.
Explain the concept of the 'Mindful Moments Calendar.' This is a way to integrate short bursts of mindfulness into daily life. Emphasize that these don't need to be long or complicated.
Examples of Mindful Moments
- Mindful Eating: Really taste your snack.
- Mindful Walking: Feel your feet on the ground.
- Sound Check: Listen to 3 different sounds.
- Observation: Notice 5 things you see.
- Body Scan: Notice how different parts of your body feel.
- Gratitude Pause: Think of one thing you're thankful for.
Provide several concrete examples of mindful moments. For younger students, focus on sensory experiences. For older students, you can introduce more nuanced observations. Encourage students to think of their own examples.
Your Mindful Moments Journal
Your Mindful Moments Journal is where you'll:
- Write down the mindful moments you try.
- Describe what you noticed.
- Reflect on how you felt.
Your first entry: What mindful moment will you try today, and why?
Explain the purpose of the Mindful Moments Journal and how it will be used to track their practices and reflections. Give clear instructions for their first entry.
Keep Practicing!
Mindfulness is like a muscle – the more you practice, the stronger it gets!
Even a few moments a day can make a big difference.
End with an encouraging message about the journey of mindfulness. Reinforce that it's a practice, not about being perfect.
Activity
Mindful Breathing Activity: Anchor Breath
Objective
To introduce and practice a simple mindful breathing technique to help students center themselves and focus on the present moment.
Instructions
Step 1: Find Your Anchor (2 minutes)
- Find a comfortable position, either sitting upright in your chair with your feet flat on the floor, or lying down if space allows.
- Gently close your eyes if you feel comfortable, or soften your gaze downwards.
- Place one hand on your belly and the other on your chest.
Step 2: Notice Your Breath (5 minutes)
- Take a few deep breaths, noticing the sensation of your hands rising and falling with each inhale and exhale.
- Pay attention to where you feel your breath the most – is it in your belly, your chest, or perhaps at the tip of your nose?
- This spot, where you feel your breath most clearly, is your anchor spot.
Step 3: Gentle Focus (5 minutes)
- Now, gently bring your attention to your anchor spot.
- Notice each inhale – the air coming in, the movement of your body.
- Notice each exhale – the air going out, your body softening.
- You don't need to change your breath, just observe it as it naturally is.
Step 4: Mind Wandering (3 minutes)
- It's completely normal for your mind to wander. When you notice your thoughts drifting (maybe you're thinking about what's for lunch, or what you need to do after school), gently acknowledge them without judgment.
- Then, without frustration, gently guide your attention back to your anchor spot, back to the feeling of your breath.
Step 5: Returning (2 minutes)
- When you're ready, slowly bring your awareness back to the room.
- Wiggle your fingers and toes, and when you're comfortable, gently open your eyes.
Reflection Questions (Discussion)
- What did you notice during this activity? (No right or wrong answers!)
- Did your mind wander? If so, what did you do?
- How does your body feel now compared to before we started?
- How might mindful breathing help you during a busy day or when you feel stressed?
Journal
My Mindful Moments Journal
This journal is your space to explore and reflect on your mindful moments throughout the week. Remember, there's no right or wrong way to be mindful – just notice what you notice!
Journal Entry 1: Starting My Practice
Date:
What mindful moment will you try today or very soon? (Choose one: mindful eating, mindful walking, listening to sounds, noticing things you see, a body scan, or something else!)
Why did you choose this particular mindful moment? What are you curious about noticing?
Journal Entry 2: Noticing the Small Things
Date:
Describe a mindful moment you experienced today. What did you pay attention to with your senses (sight, sound, smell, touch, taste)?
How did you feel before and after this mindful moment? Did anything shift for you?
Journal Entry 3: Mind Wandering & Returning
Date:
During a mindful moment, did your mind wander? What thoughts or feelings pulled your attention away?
How did you gently bring your attention back to the present moment? What did you focus on?
Journal Entry 4: A Challenge or Discovery
Date:
What was something challenging or surprising you discovered while practicing mindfulness this week?
How might you use mindful moments in the future to help with a challenge or to enhance a positive experience?