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Mindful Moments: Finding Calm

Lesson Plan

Mindful Moments: Finding Calm

Introduce mindfulness techniques

This lesson introduces 3rd-grade students to mindfulness techniques, including guided meditation and breathing exercises, to help them manage stress and improve focus. Mindfulness practices can enhance students' emotional regulation, concentration, and overall well-being, making it a valuable skill for their academic and personal lives.

Audience

3rd Grade Students

Time

30 mins

Approach

Introduce mindfulness techniques

Materials

Guided Meditation Script, Breathing Exercise Instructions, and Mindfulness Reflection Worksheet

Step 1

Introduction to Mindfulness

5 mins

  • Begin by asking students if they have heard of mindfulness and what they think it means.
  • Explain that mindfulness is about paying attention to the present moment and can help us feel calm and focused.
  • Share that today they will learn some simple mindfulness techniques.

Step 2

Guided Meditation

10 mins

  • Have students sit comfortably at their desks or on the floor.
  • Read the Guided Meditation Script slowly and calmly, encouraging students to close their eyes and follow along.
  • Focus on breathing and relaxing different parts of the body.

Step 3

Breathing Exercise

5 mins

  • Introduce a simple breathing exercise, such as '4-7-8' breathing.
  • Instruct students to inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.
  • Practice this together for a few rounds, emphasizing slow and deep breaths.

Step 4

Reflection and Discussion

5 mins

  • Hand out the Mindfulness Reflection Worksheet.
  • Ask students to write or draw how they felt before and after the exercises.
  • Facilitate a brief discussion on their experiences and any changes they noticed.

Step 5

Closure

5 mins

  • Recap the importance of mindfulness and how they can use these techniques anytime they feel stressed or need to focus.
  • Encourage students to practice mindfulness at home or whenever they need a moment of calm.
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Reading

Guided Meditation Script

A script to guide students through a calming meditation exercise.

Guided Meditation Script

  • Sit comfortably and close your eyes.
  • Take a deep breath in through your nose, and slowly let it out through your mouth.
  • Imagine a warm light starting at the top of your head, slowly moving down your body, relaxing each part as it goes.
  • Feel your shoulders relax, your arms become heavy, and your legs sink into the floor.
  • Continue to breathe slowly and deeply, focusing on the warmth and relaxation.
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Reading

Breathing Exercise Instructions

Instructions for a simple breathing exercise to help students relax and focus.

Breathing Exercise: 4-7-8 Technique

  1. Sit up straight and place your hands on your lap.
  2. Close your eyes and take a deep breath in through your nose for 4 counts.
  3. Hold your breath for 7 counts.
  4. Exhale slowly through your mouth for 8 counts.
  5. Repeat this cycle 3-4 times, focusing on your breath.
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Worksheet

Mindfulness Reflection Worksheet

A worksheet for students to reflect on their mindfulness experience.

How did you feel before the mindfulness exercises?

Think about your mood and energy level.







How do you feel after the mindfulness exercises?

Notice any changes in your mood or focus.







Draw a picture of a place that makes you feel calm.








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