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Mindful Moments

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Lesson Plan

Mindful Minutes Plan

Students will practice focused breathing, observation, and reflection to improve attention and self-control during a 20-minute small-group session.

Regular mindfulness builds students’ capacity to manage impulses, reduce stress, and increase focus—skills critical for academic success and emotional well-being.

Audience

5th Grade Group

Time

20 minutes

Approach

Guided breathing, sensory observation, and reflective writing.

Materials

Focus and Breathe Slides, Guided Breathing Practice Activity, Mindfulness Observation Chart, and Cool-Down Reflection Prompts

Prep

Gather Materials

5 minutes

Step 1

Introduction and Breathing Exercise

5 minutes

  • Invite students to sit comfortably in a circle.
  • Explain the goal: to build attention and self-control through focused breathing.
  • Display the first slide of the Focus and Breathe Slides.
  • Lead the Guided Breathing Practice Activity: inhale for 4 counts, hold for 2, exhale for 6, repeat 5 times.

Step 2

Mindful Observation

8 minutes

  • Distribute the Mindfulness Observation Chart.
  • Instruct students to quietly observe their surroundings for 2 minutes, noting sights, sounds, textures, and smells.
  • Have students record one observation in each chart section.
  • After recording, invite 2–3 volunteers to share one insight with the group.

Step 3

Reflection and Cool-Down

7 minutes

  • Hand out the Cool-Down Reflection Prompts.
  • Prompt students to write or draw responses: “How did you feel during breathing?”, “What did you notice?”, “How can you use this tool later?”
  • Circulate to support reflections and encourage sharing.
  • End with a collective deep breath and reinforce how to use these skills throughout the day.
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Slide Deck

Mindful Moments

Focus & Breathe

Welcome students to our Mindful Moments session. Invite them to settle in and prepare for a calm focus activity. Explain that today we’ll practice breathing and observation to build our attention and self-control.

Find Your Seat

• Sit comfortably in a circle
• Place hands in your lap
• Close or soften your eyes

Guide students to find a comfortable seated position. Encourage them to keep their back straight but relaxed, hands resting on their laps, and eyes gently closed or soft. Use a calm voice to set the tone.

Breathing Exercise

• Inhale for 4 counts
• Hold for 2 counts
• Exhale for 6 counts
• Repeat 5 times

Lead the breathing exercise by counting out loud: “Inhale…1, 2, 3, 4; hold…1, 2; exhale…1, 2, 3, 4, 5, 6.” Repeat this cycle five times. Encourage slow, steady breaths.

Sensory Observation

Notice and list:
• Sights
• Sounds
• Textures
• Smells

Explain that we’ll now use our senses to notice the world around us. Remind students to stay quiet, observe carefully, and jot down one item for each sense.

Reflection

How did you feel during breathing?
What did you notice around you?
How will you use this tool later?

Distribute the reflection prompts. Ask students to write or draw their responses. Circulate to support and invite volunteers to share one reflection before closing with a collective deep breath.

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Activity

Guided Breathing Practice Activity

Duration: 5 minutes
Purpose: Provide a clear, step-by-step outline for leading students through the 4-2-6 breathing cycle and a simple handout to support independent practice.

Materials

  • (Optional) Printed one-page handout: “Breathing Practice Strip”

Activity Description

Students will learn and practice a paced breathing pattern—inhale for 4 counts, hold for 2 counts, exhale for 6 counts—to calm their bodies and sharpen their focus.

Instructions

  1. Settle In (30 seconds)

    • Invite students to sit comfortably with feet flat, hands in their laps, and eyes softly closed or gazing at the floor.
    • Model a relaxed posture: shoulders down, spine tall but not rigid.

  2. Explain the Pattern (30 seconds)

    • Tell students: “We’re going to breathe in slowly for 4 counts, hold that breath for 2 counts, then breathe out for 6 counts.”
    • Model one complete cycle:
      • “Inhale…1, 2, 3, 4; hold…1, 2; exhale…1, 2, 3, 4, 5, 6.”

  3. Lead the Breathing Cycles (3 minutes)

    • Guide students through 5 full cycles.
    • Speak in a calm, even tone:
      • “Inhale…1, 2, 3, 4… hold…1, 2… exhale…1, 2, 3, 4, 5, 6.”
    • Pause 5–10 seconds between cycles to let students notice their breath.

  4. Reflection & Check-In (1 minute)

    • After the final exhale, ask students to open their eyes if closed.
    • Prompt: “How do you feel right now? Choose one word or a quick gesture (thumbs up, happy face, etc.) to share.”

Optional Student Handout: Breathing Practice Strip

Use this strip as a visual guide:

Inhale ⟶ 4 counts
Hold ⟶ 2 counts
Exhale ⟶ 6 counts

Draw or trace arrows beneath each word as a reminder. Carry it in your desk or pocket for when you need a quick focus break!


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Worksheet

Mindfulness Observation Chart

Instructions: Quietly observe your surroundings for 2 minutes. Record one item you notice in each section below.

Sights:







Sounds:







Textures:







Smells:







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Cool Down

Cool-Down Reflection Prompts

Instructions: Take a moment to reflect on today’s session. Write or draw your responses below.

1. How did I feel during the breathing exercise?







2. What did I notice during the sensory observation?







3. How can I use this mindfulness tool later today?







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