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Mindful Moments: Cultivating Calm

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Katherine Litton

Tier 1
For Schools

Lesson Plan

Mindful Moments: Cultivating Calm

Students will learn and practice fundamental mindfulness techniques to reduce stress, improve focus, and enhance emotional regulation.

This lesson provides 9th graders with practical strategies to manage academic pressure, social anxieties, and daily distractions, equipping them with tools for inner calm and improved well-being.

Audience

9th Grade Students

Time

45 minutes

Approach

Through guided practice and reflection, students will explore accessible mindfulness techniques.

Materials

Whiteboard or Projector, Markers or Pens, Mindful Moments Slide Deck, Mindful Moments Warm-Up, Mindful Breathing Activity, and Mindful Observation Journal

Prep

Teacher Preparation

15 minutes

  • Review the Mindful Moments Slide Deck and familiarize yourself with the content.
  • Print or prepare to display the Mindful Moments Warm-Up.
  • Prepare any necessary materials for the Mindful Breathing Activity.
  • Ensure students have access to the Mindful Observation Journal, either digitally or printed.
  • Create a calm and quiet classroom environment for mindfulness practices.

Step 1

Warm-Up: What's On Your Mind?

5 minutes

  • Begin with the Mindful Moments Warm-Up.
  • Ask students to quickly jot down or share one thing that is currently on their mind (could be school, social, etc.).
  • Briefly discuss common themes without dwelling on individual issues. Transition to the idea of how these thoughts can impact focus.

Step 2

Introduction to Mindfulness

10 minutes

  • Use the Mindful Moments Slide Deck (Slides 1-3) to introduce mindfulness.
  • Explain what mindfulness is (paying attention to the present moment without judgment) and why it's beneficial (stress reduction, improved focus, emotional regulation).
  • Share personal anecdotes or simple examples of mindfulness in everyday life.

Step 3

Mindful Breathing Practice

15 minutes

  • Lead students through the Mindful Breathing Activity using the slide deck (Slides 4-6) as a guide.
  • Guide students through a simple breathing exercise (e.g., counting breaths, observing the rise and fall of the abdomen).
  • Emphasize that it's okay for minds to wander and to gently bring attention back to the breath.

Step 4

Mindful Observation & Reflection

10 minutes

  • Introduce the concept of mindful observation using the slide deck (Slide 7).
  • Distribute the Mindful Observation Journal.
  • Ask students to find an object around them (e.g., a pen, a leaf, their hand) and observe it mindfully for 1-2 minutes, noticing details they usually overlook.
  • Instruct students to write down their observations and reflections in their journals.

Step 5

Wrap-Up: Integrating Mindfulness

5 minutes

  • Use the slide deck (Slide 8) for the wrap-up.
  • Facilitate a brief discussion: "Where can you use mindfulness in your daily life?"
  • Encourage students to commit to practicing one mindful moment before the next class.
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Slide Deck

Mindful Moments: Cultivating Calm

Finding your inner peace in a busy world.

Today, we will learn simple techniques to:

  • Reduce stress
  • Improve focus
  • Enhance emotional regulation

These are skills you can use in school, at home, and anywhere you go!

Welcome students and introduce the topic. Ask them what comes to mind when they hear 'mindfulness' or 'calm'.

What is Mindfulness?

Mindfulness is the practice of purposely bringing your attention to the present moment, without judgment.

It's about noticing:

  • Your thoughts
  • Your feelings
  • Your bodily sensations
  • The world around you

...right now, as they are.

Define mindfulness in simple terms. Emphasize that it's about paying attention without judgment. Use an example like mindfully eating a raisin or walking.

Why Practice Mindfulness?

Life as a 9th grader can be busy and sometimes stressful!

Mindfulness can help you:

  • Manage Stress: Feel calmer when things get tough.
  • Improve Focus: Concentrate better on schoolwork and activities.
  • Understand Emotions: Recognize your feelings without being overwhelmed.
  • React Thoughtfully: Choose how to respond instead of just reacting.

Explain the benefits of mindfulness specifically relevant to 9th graders: academic pressure, social stress, distractions. Ask students if they ever feel overwhelmed.

Mindful Breathing: Your Anchor

Our breath is always with us, making it a perfect anchor to the present moment.

How to prepare:

  1. Find a comfortable seated position.
  2. You can gently close your eyes, or soften your gaze downwards.
  3. Place one hand on your belly, if you like, to feel the movement of your breath.

Introduce mindful breathing as a foundational practice. Explain the 'anchor' of breath. Instruct students to find a comfortable position.

Mindful Breathing: Let's Practice

For the next few minutes, simply bring your attention to your breath.

  • Notice the sensation of the air entering and leaving your body.
  • Feel your belly rise and fall.
  • If your mind wanders (and it will!), gently bring your attention back to your breath.
  • There's no right or wrong way to do this. Just observe.

Guide students through the breathing exercise. Emphasize gentleness and non-judgment when their minds wander. Model the practice yourself.

Reflecting on Mindful Breathing

What did you notice during the breathing exercise?

  • Were there any moments of calm?
  • Did your mind wander? (That's totally normal!)
  • How did your body feel?

This simple practice helps train your attention and can bring a sense of peace.

After the practice, ask students to reflect on their experience. What did they notice? Was it challenging? Easy?

Mindful Observation: See Anew

Now, let's explore mindful observation. This means looking at something familiar as if you've never seen it before.

Your Task:

  1. Choose a small object near you (a pen, a book, your hand, a leaf if outside).
  2. For 1-2 minutes, observe it in silence. Notice its color, texture, shape, temperature, weight.
  3. Try to put words to your observations without judgment.

Introduce mindful observation. Explain that it's about noticing details you usually miss. Guide them to select an object.

Your Mindful Moments

Mindfulness is a skill, and like any skill, it gets stronger with practice.

  • You don't need a lot of time – even 30 seconds can make a difference.
  • You can practice anywhere: while eating, walking, or waiting.

Challenge: Try to have one "mindful moment" today before your next class!

What is one thing you will remember from today's lesson?

Conclude the lesson by reinforcing the idea that mindfulness is a skill. Encourage students to find small ways to practice in their daily lives. Ask for their takeaways.

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Warm Up

Mindful Moments Warm-Up

Take a moment to check in with yourself.

What is one thought or feeling that is currently occupying your mind? It could be about school, friends, something you need to do later, or anything at all.

Write it down or be ready to share with a partner or the class.







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Activity

Mindful Breathing Activity

Instructions for the Teacher:

This activity guides students through a short, simple mindful breathing exercise. Ensure the classroom environment is calm and quiet.

  1. Setting the Stage (1 minute):

    • Instruct students to find a comfortable seated position, with their feet flat on the floor and their backs straight but relaxed.
    • Explain that they can gently close their eyes if they feel comfortable, or simply soften their gaze downwards.
    • Suggest placing one hand on their belly to feel the movement of their breath, if they wish.
    • Remind them that this is a practice of observation, not perfection.

  2. Guided Breathing (4-5 minutes):

    • "Now, gently bring your attention to your breath. Notice the natural rhythm of your inhale and exhale. There's no need to change your breath, just observe it."
    • "Feel the air as it enters your nostrils, travels down, and fills your lungs. Notice your belly gently rising with each inhale."
    • "And then, feel the air as it slowly leaves your body, and your belly gently falls with each exhale."
    • "Your mind might wander, and that's perfectly normal. When you notice your mind has drifted, simply and gently guide your attention back to the sensation of your breath, like a friendly shepherd guiding a sheep back to the flock."
    • "Let's continue like this for a few more breaths. Inhale, exhale. Noticing each one."

  3. Transition Back (1 minute):

    • "When you're ready, slowly bring your awareness back to the sounds around you, to the feeling of your body in the chair."
    • "And when you feel ready, you can gently open your eyes or lift your gaze."

Discussion Prompts (Optional - After practice):

  • What did you notice during this short practice?
  • Was it easy or challenging to keep your focus on your breath?
  • What sensations did you observe in your body?
  • How did you feel before and after this exercise?
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Journal

Mindful Observation Journal

Name: _________________________ Date: _________

Observing with All Your Senses

Choose a small object near you (e.g., a pencil, an eraser, a leaf, your hand). For the next few minutes, observe it as if you have never seen it before. Engage all your senses (sight, touch, smell, even sound if applicable).

  1. What does it look like? Describe its colors, shapes, patterns, shadows, and any details you usually overlook.











  2. What does it feel like? Describe its texture, temperature, weight, and any other tactile sensations.








  3. Does it have a smell? If so, what do you notice?


  4. Are there any sounds associated with it? (e.g., if you tap it gently)


  5. Reflecting on the Experience: What was it like to observe something so closely and mindfully? Did you notice anything new? How did this practice feel for you?











My Mindful Takeaway

How can you use mindful observation in your daily life? Think about a time when paying closer attention might be helpful.





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