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Mindful Moments: Discovering Calm

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Lesson Plan

Mindful Moments Lesson Plan

Students will practice mindfulness techniques such as deep breathing, body scan, and guided visualization to cultivate calm and improve emotional regulation within their daily routines.

This lesson promotes students’ mental well-being by teaching tools to manage stress, boost concentration, and foster an emotionally balanced classroom atmosphere.

Audience

Elementary to Middle School Students

Time

45 minutes

Approach

Guided practices, reflection exercises, and group sharing.

Materials

Mindful Moments Slide Deck, Guided Meditation Audio, Mindfulness Reflection Worksheet, Breathing Technique Cue Cards, Timer or Stopwatch, and Comfortable Seating or Mats

Prep

Review Materials and Setup Calm Corner

10 minutes

Step 1

Introduction and Warm-Up

5 minutes

  • Greet students and introduce the concept of mindfulness
  • Display lesson objectives on the first slide
  • Conduct a quick icebreaker: “Name something that makes you feel calm”

Step 2

Guided Breathing Exercise

10 minutes

Step 3

Body Scan Activity

10 minutes

  • Explain the purpose of a body scan for noticing tension
  • Lead students from head to toes, pausing on each area to breathe and relax
  • Encourage students to silently note sensations and release tightness

Step 4

Reflection and Journaling

10 minutes

  • Distribute Mindfulness Reflection Worksheet
  • Prompt students to respond to questions: “What did you notice about your body?” and “How did the breathing make you feel?”
  • Allow time for drawing or writing reflections

Step 5

Group Discussion and Sharing

5 minutes

  • Invite volunteers to share insights or challenges
  • Facilitate a brief discussion on applying techniques during stressful moments
  • Reinforce that all experiences are valid

Step 6

Closing and Extension

5 minutes

  • Summarize key techniques learned: breathing, body scan, reflection
  • Ask each student to set a personal mindfulness goal for the week
  • Encourage practice in the “Calm Corner” during free time
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Slide Deck

Mindful Moments: Discovering Calm

Implementing mindfulness practices into daily routines

Welcome students to the session and set a calm tone. Briefly explain that today’s lesson is about discovering and practicing simple mindfulness tools to help us feel centered and calm.

Lesson Objectives

• Practice the 4-7-8 breathing technique
• Learn a full-body scan for tension release
• Reflect on sensations and emotions
• Share experiences and set a mindfulness goal

Read the objectives aloud and encourage students to listen for how each practice might help them.

Today’s Agenda

  1. Introduction & Warm-Up (5 min)
  2. Guided Breathing (10 min)
  3. Body Scan Activity (10 min)
  4. Reflection & Journaling (10 min)
  5. Group Discussion & Closing (10 min)

Walk through the agenda so students know what’s ahead and approximate timings.

What Is Mindfulness?

Mindfulness means paying full attention to the present moment—thoughts, feelings, and body sensations—without judgment. It helps us stay calm and focused.

Define mindfulness in simple terms. Invite a quick volunteer definition before showing the slide.

Guided Breathing Exercise

Step 1: Inhale quietly through your nose for 4 seconds
Step 2: Hold your breath for 7 seconds
Step 3: Exhale completely through your mouth for 8 seconds
Repeat 3 times

Introduce the 4-7-8 breathing technique using cue cards. Model one round slowly, then guide students through three cycles.

Body Scan Activity

• Start at the top of your head
• Notice tension in shoulders, arms, chest
• Move awareness down through abdomen, hips, legs, feet
• Breathe into any tight spots and release

Encourage students to close their eyes or soften their gaze. Walk them through each body area slowly, pausing for deep breaths.

Reflection & Journaling

• What did you notice in your body during the exercise?
• How did each breath make you feel?
• Draw or write one image or word that represents calm

Distribute the reflection worksheet now or display these prompts on chart paper. Give students time to write or draw quietly.

Group Discussion

• What was your experience like?
• When might you use these techniques?
• How can we support each other in practicing mindfulness?

Invite volunteers to share one insight or challenge. Validate all responses and connect back to daily life applications.

Set Your Mindfulness Goal

My mindfulness goal for this week is: _____________________
(Example: Practice 4-7-8 breathing each morning)

Encourage each student to set a simple, specific goal they can practice this week in the Calm Corner or at home.

Thank You & Resources

Wrap up the session and remind students about available resources. Encourage ongoing practice.

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Activity

Body Scan Activity

Objective: Help students notice and release tension in their bodies by guiding them through a focused, head-to-toe awareness exercise.
Grade Level: Elementary to Middle School
Time: 10 minutes

Materials:

  • Calm music or ambient sounds (optional)
  • Body Scan Cue Cards
  • Timer or stopwatch
  • Comfortable seating or mats in the Calm Corner

Preparation (5 minutes):

  • Arrange the Calm Corner with mats or cushions.
  • Queue up any background music (low volume).
  • Lay out the Body Scan Cue Cards in order.

Instructions:

  1. Settling In (1 minute)
    • Ask students to sit comfortably with feet on the floor or legs crossed.
    • Invite them to close their eyes or soften their gaze.
    • Play a soft chime or say, “Let’s take three gentle breaths together.”

  2. Guided Body Scan (8 minutes)
    Use the following script and cue cards. Pause 20–30 seconds at each part to allow students to feel and release tension.

    • Head & Face: “Notice any tightness in your scalp, forehead, or around your eyes. Breathe into those areas and let them soften.”
    • Jaw & Neck: “Bring awareness to your jaw and neck. If your teeth are clenched, part them slightly. Imagine warmth melting any stiffness.”
    • Shoulders & Arms: “Scan across your shoulders and down your arms. Notice any heaviness. On each exhale, let your arms grow heavy.”
    • Chest & Back: “Feel your chest rise and fall. Check in with your upper and lower back. Send a breath to any spot that feels tense.”
    • Abdomen & Hips: “Shift your focus to your belly and hips. Notice how they expand with each inhale. Release any tightness on the exhale.”
    • Legs & Feet: “Move your awareness down your thighs, knees, calves, and ankles, all the way to your toes. Soften any tight spots with your breath.”

    End the scan: “Now imagine your whole body as one calm, relaxed shape. Enjoy this feeling for a few more breaths.”

  3. Transition & Reflection (1 minute)
    • Gently invite students to wiggle fingers and toes, then open eyes.
    • Ask: “What part of your body felt most relaxed? Where did you notice tension?”

  4. Extension (if time allows)
    • Encourage students to revisit the Calm Corner when they feel stress.
    • Challenge them to practice a mini body scan (1–2 minutes) before tests or presentations.

Body Scan Cue Cards (#body-scan-cue-cards)

  1. Head & Face:
    “Scalp, forehead, eyes—soften with your breath.”

  2. Jaw & Neck:
    “Unclench your jaw, lengthen your neck, let go.”

  3. Shoulders & Arms:
    “Drop your shoulders, feel weight in your arms.”

  4. Chest & Back:
    “Notice your heartbeat; breathe into your back.”

  5. Abdomen & Hips:
    “Soften your belly; release your hips.”

  6. Legs & Feet:
    “Let your legs grow heavy; relax your feet.”

  7. Whole Body:
    “Feel calm from head to toe.”

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