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Mindful Moments: Finding Calm

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Lesson Plan

Mindful Moments: Finding Calm

Introduce mindfulness techniques

This lesson introduces students to simple mindfulness exercises such as deep breathing, body scanning, and mindful listening. These techniques are designed to help students manage stress and improve focus, which are essential skills for both academic success and personal well-being. By incorporating these practices into their daily routine, students can enhance their emotional regulation and concentration.

Audience

Students in Grades 6-8

Time

20 minutes

Approach

Introduce mindfulness techniques

Materials

Discussion Questions, and Mindfulness Exercise Instructions

Step 1

Introduction to Mindfulness

3 minutes

  • Briefly explain what mindfulness is: being present and fully engaged in the moment without judgment.
  • Discuss the benefits of mindfulness, such as reducing stress and improving focus.

Step 2

Deep Breathing Exercise

5 minutes

  • Guide students through a simple deep breathing exercise:
    • Inhale deeply through the nose for a count of four.
    • Hold the breath for a count of four.
    • Exhale slowly through the mouth for a count of four.
    • Repeat for several cycles.
  • Encourage students to notice how their body feels during the exercise.

Step 3

Body Scanning Exercise

5 minutes

  • Lead students in a body scanning exercise:
    • Ask them to close their eyes and take a few deep breaths.
    • Guide them to focus on each part of their body, starting from the toes and moving up to the head.
    • Encourage them to notice any sensations or tension and to relax those areas.

Step 4

Mindful Listening Activity

5 minutes

  • Conduct a mindful listening activity:
    • Play a short, calming sound (e.g., a bell or nature sounds).
    • Ask students to focus on the sound and notice any thoughts or feelings that arise.
    • Discuss how this practice can help improve concentration.

Step 5

Reflection and Closure

2 minutes

  • Invite students to share their experiences with the exercises.
  • Encourage them to consider how they might use these techniques in their daily lives.
  • Thank students for their participation and remind them of the benefits of regular mindfulness practice.
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Discussion

Mindfulness Discussion Questions

A set of questions to facilitate a discussion on mindfulness and its benefits.

What is mindfulness, and why is it important?

Discuss the concept of being present and aware, and how it can help reduce stress.







How did you feel during the deep breathing exercise?

Encourage students to share their physical and emotional responses.







Can you think of a situation where mindful listening could be useful?

Guide students to consider scenarios in school or at home where focused listening is beneficial.







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Reading

Mindfulness Exercise Instructions

A handout detailing the steps for each mindfulness exercise covered in the lesson.

Deep Breathing Exercise

  1. Inhale deeply through your nose for a count of four.
  2. Hold your breath for a count of four.
  3. Exhale slowly through your mouth for a count of four.
  4. Repeat for several cycles.

Body Scanning Exercise

  1. Close your eyes and take a few deep breaths.
  2. Focus on each part of your body, starting from your toes and moving up to your head.
  3. Notice any sensations or tension and try to relax those areas.

Mindful Listening Activity

  1. Sit quietly and listen to a calming sound.
  2. Focus on the sound and notice any thoughts or feelings that arise.
  3. Reflect on how this practice can help improve concentration.
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Mindful Moments: Finding Calm • Lenny Learning