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Mindful Moments: Cultivating Calm

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Lydia Klussmann

Tier 1
For Schools

Lesson Plan

Mindful Moments: Cultivating Calm

Students will be able to identify and practice at least two mindfulness techniques (breath awareness, sensory exploration) to reduce stress and improve focus.

Teaching students mindfulness provides them with essential life skills to manage daily stressors, improve emotional regulation, and enhance their ability to concentrate, leading to a calmer and more focused learning environment and overall well-being.

Audience

K-12 Students

Time

45 minutes

Approach

Through interactive instruction and guided practice.

Materials

Whiteboard or projector, Comfortable seating arrangement, Mindful Moments Slide Deck, Mindful Moments Activity, and Mindful Moments Journal

Prep

Prepare Materials & Environment

15 minutes

  • Review the Mindful Moments Slide Deck and become familiar with the content and teacher notes.
    - Print copies of the Mindful Moments Activity for each student.
    - Print copies of the Mindful Moments Journal for each student.
    - Arrange the classroom to allow for comfortable sitting or standing during mindfulness exercises. Ensure minimal distractions.

Step 1

Warm-Up: What is Calm?

5 minutes

  • Begin by asking students: "What does 'calm' feel like to you? Where do you feel it in your body?" (2 minutes)
    - Facilitate a brief discussion, encouraging students to share their initial thoughts. (3 minutes)

Step 2

Introduction to Mindfulness

10 minutes

  • Present the Mindful Moments Slide Deck to introduce mindfulness. (5 minutes)
    - Explain that mindfulness is about paying attention to the present moment without judgment. (3 minutes)
    - Discuss the benefits of mindfulness, such as reducing stress and improving focus. (2 minutes)

Step 3

Guided Practice: Breath Awareness

10 minutes

  • Guide students through the "Balloon Breath" exercise using instructions from the Mindful Moments Slide Deck. (5 minutes)
    - Emphasize noticing the sensation of breath without trying to change it. (3 minutes)
    - Allow time for quiet reflection after the exercise. (2 minutes)

Step 4

Guided Practice: Sensory Exploration

10 minutes

  • Lead students through a "5 Senses Scan" activity, focusing on one sense at a time (sight, sound, touch, smell, taste - as appropriate for the classroom environment). Refer to the Mindful Moments Slide Deck. (7 minutes)
    - Encourage students to notice details without judgment. (3 minutes)

Step 5

Activity: My Mindful Toolkit

5 minutes

  • Distribute the Mindful Moments Activity.
    - Instruct students to complete the activity, listing the mindfulness techniques they learned and how they might use them. (5 minutes)

Step 6

Cool-Down: Journal Reflection

5 minutes

  • Distribute the Mindful Moments Journal.
    - Ask students to write about their experience with the mindfulness exercises and how they felt. (3 minutes)
    - Briefly collect or discuss responses as an exit ticket. (2 minutes)
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Slide Deck

Mindful Moments: Cultivating Calm

How do you find your calm?
What does calm feel like?

Welcome students and introduce the concept of 'calm.' Ask them to share what calm feels like and where they notice it in their bodies.

What is Mindfulness?

Mindfulness is paying attention to the present moment.
It's noticing things without judgment.
It helps us feel calm and focused.

Explain that mindfulness is simply paying attention to the present moment. It's about noticing what's happening right now without judging it as good or bad. Use relatable examples like noticing the taste of food or the sounds around them.

Benefits of Mindfulness

  • Reduce stress and worry
    - Improve focus and concentration
    - Understand your feelings better
    - Feel more peaceful

Discuss the various benefits. Emphasize that these are skills they can learn and use anytime, anywhere. Ask students to share situations where they might want to feel calmer or more focused.

Mindful Breathing: Balloon Breath

  1. Sit or stand comfortably.
    2. Place one hand on your belly.
    3. Imagine your belly is a balloon.
    4. Inhale slowly: your belly balloon gets bigger.
    5. Exhale slowly: your belly balloon gets smaller.
    6. Notice how your body feels.

Introduce the 'Balloon Breath' exercise. Instruct students to place one hand on their belly and imagine it's a balloon. As they inhale, their belly inflates (balloon gets bigger); as they exhale, their belly deflates (balloon gets smaller). Guide them through several slow, deep breaths. Encourage them to notice the sensation of their hand rising and falling.

Mindful Senses: 5-4-3-2-1 Scan

Let's use our senses to notice the world around us RIGHT NOW!

5 things you can SEE
4 things you can HEAR
3 things you can FEEL
2 things you can SMELL
1 thing you can TASTE (optional)

Explain that we will now use our five senses to become more present. Guide them to close their eyes if they feel comfortable, or simply lower their gaze. Guide them through each sense, one at a time. For 'sight,' have them open their eyes and notice 5 things they haven't seen before. For 'sound,' notice 4 sounds. For 'touch,' notice 3 things they can feel (e.g., clothes on skin, feet on floor). For 'smell,' notice 2 smells. For 'taste,' notice 1 taste. Adapt as needed for the classroom environment and age group.

Your Mindful Toolkit

You now have tools to help you feel calm and focused!
Practice your 'Balloon Breath' and '5 Senses Scan'.
Use them whenever you need a moment of calm.

Conclude by reminding students that these are tools they can use whenever they need them. Encourage them to practice regularly and share what they learned. Briefly introduce the activity and journal.

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Activity

My Mindful Toolkit

Name: ________________________ Date: _________________

Part 1: Mindfulness Techniques

  1. Balloon Breath: Briefly describe how you do the "Balloon Breath" exercise. What do you focus on?







  2. 5 Senses Scan: What are the five senses you use in this exercise? List them and give an example of something you noticed for each.












Part 2: Using Your Toolkit

  1. Think of a time when you might feel stressed, worried, or distracted. How could you use the "Balloon Breath" in that moment?





  2. When might the "5 Senses Scan" be helpful to you? Describe a situation and how you would use it.





  3. What is one new thing you learned about mindfulness today?





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Journal

Mindful Moments Reflection

Name: ________________________ Date: _________________

Write about your experience with the mindfulness exercises today. Use the prompts below to guide your writing.

  1. Before we started the mindfulness exercises, how were you feeling? (e.g., energetic, tired, calm, stressed)





  2. During the "Balloon Breath" exercise, what did you notice about your body and your breath? Was it easy or difficult to focus? Why?








  3. During the "5 Senses Scan," which sense was the easiest for you to focus on? Which was the most challenging? Why?








  4. How did you feel after practicing the mindfulness exercises? Did anything change for you?





  5. Do you think mindfulness could be helpful in your daily life? If so, when and how might you use it?








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