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Mindful Moments

Lesson Plan

Emotion Explorers Lesson Plan

Students will identify and name at least three emotions they commonly feel, understand triggers for these emotions, and practice two coping strategies (deep breathing and positive self-talk) to manage their feelings.

Building self-awareness and emotional regulation helps students in extra support classes develop resilience, improve focus, and foster healthier peer and teacher relationships.

Audience

7th Grade Extra Support SEL Class

Time

30 minutes

Approach

Interactive discussion and hands-on activities

Materials

Prep

Prepare Materials

10 minutes

Step 1

Warm-Up

5 minutes

  • Begin with a quick mindfulness moment: students close their eyes and take three deep breaths.
  • Ask: “How are you feeling right now?” and prompt students to share one word.
  • Note responses on the board to model emotion naming.

Step 2

Direct Instruction

7 minutes

  • Introduce the Printable Emotion Chart.
  • Explain common emotions (happy, sad, angry, anxious) and discuss physical cues.
  • Ask students to identify triggers for each emotion.

Step 3

Activity

10 minutes

  • Distribute the Emotion Exploration Worksheet.
  • Students list three emotions they’ve felt this week and describe triggers.
  • Pass out Coping Strategies Cards and have students choose two strategies to match their emotions.
  • Students practice each selected strategy briefly.

Step 4

Reflection

5 minutes

  • Invite volunteers to share which emotion they explored and the coping strategy they practiced.
  • Facilitate a brief discussion on applying these strategies in real situations.

Step 5

Cool-Down

3 minutes

  • Lead a guided breathing exercise: inhale for 4 counts, hold for 2, exhale for 6.
  • Remind students they can use these strategies anytime and refer back to their worksheet and cards.
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Lesson Plan

Mindful Moments Lesson Plan

Students will practice mindfulness to increase self-awareness and learn techniques to regulate emotions through guided breathing, sensory exercises, and reflection.

Developing mindfulness and self-awareness equips students with tools to manage stress, improve focus, and foster emotional resilience in and out of the classroom.

Audience

7th Grade Extra Support SEL Class

Time

30 minutes

Approach

Guided mindfulness exercises and reflective activities.

Materials

Prep

Prepare Materials

10 minutes

Step 1

Warm-Up

3 minutes

  • Have students close their eyes and take three deep breaths following the Mindful Breathing Script.
  • Ask them to silently notice any areas of tension or calm in their bodies.

Step 2

Emotion Check-In

5 minutes

  • Distribute the Emotion Check-In Chart.
  • Students circle the option that best reflects how they feel right now.
  • Invite 2–3 volunteers to share their current emotion and why.

Step 3

Direct Instruction

5 minutes

  • Define mindfulness and self-awareness: observing thoughts and feelings without judgment.
  • Model using the Emotion Check-In Chart to notice emotions and physical cues.

Step 4

Mindful Practice Activity

10 minutes

  • Pass out Mindful Moments Prompt Cards.
  • Each student selects a prompt (e.g., “Notice five things you can hear”).
  • Students close their eyes, focus on the prompt, and silently observe for 1–2 minutes per prompt.

Step 5

Reflection

5 minutes

  • Hand out the Mindful Reflection Worksheet.
  • Students write or draw what they observed during the activity and how it made them feel.
  • Invite volunteers to share one insight from their reflection.

Step 6

Cool-Down

2 minutes

  • Lead a final breathing cycle: inhale for 4, hold for 2, exhale for 6 using the Mindful Breathing Script.
  • Encourage students to use these techniques whenever they feel stressed.
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Slide Deck

Mindful Moments

A 30-minute SEL lesson to build self-awareness and emotional regulation through mindful breathing, sensory exercises, and reflection.

Welcome students and introduce the session. Explain that today’s lesson, “Mindful Moments,” will help them notice and manage their emotions through simple mindfulness exercises.

Today’s Objectives

  • Practice mindful breathing techniques
  • Check in with current emotions
  • Engage in sensory mindfulness prompts
  • Reflect on observations and feelings

Read aloud the objectives and check for understanding. Emphasize how each objective connects to everyday stress management.

Materials

Point out each material and where it’s located. Encourage students to refer to these resources throughout the lesson.

Warm-Up: Mindful Breathing

  1. Close your eyes.
  2. Inhale for 4 counts.
  3. Hold for 2 counts.
  4. Exhale for 6 counts.

Repeat 3 times using the Mindful Breathing Script.

Lead the breathing exercise using the script. Guide students through three full cycles, pausing between each to notice any changes in tension or calm.

Emotion Check-In

  • Hand out the Emotion Check-In Chart.
  • Circle the option that best reflects how you feel right now.
  • Volunteer to share your current emotion and why.

Distribute the Emotion Check-In Chart and model how to circle an emotion. Invite a few volunteers to share why they chose their emotion.

What Is Mindfulness?

  • Observing thoughts and feelings without judgment.
  • Increases self-awareness and emotional regulation.
  • Helps manage stress and improve focus.

Define mindfulness in simple terms. Ask students for examples of noticing thoughts or feelings without judgment in their own lives.

Mindful Practice Activity

  • Each student selects a prompt from the Mindful Moments Prompt Cards.
  • Examples: “Notice five things you can hear,” “Observe three textures you can feel.”
  • Spend 1–2 minutes silently on each prompt.

Show the prompt cards and explain expectations for silence and focus. Circulate quietly to support students during the practice.

Reflection

  • Hand out the Mindful Reflection Worksheet.
  • Write or draw what you observed and how it made you feel.
  • Share one insight with the class (volunteers).

Distribute the reflection worksheet, encourage honest observations, and provide time for drawing or writing. Invite 1–2 volunteers to share insights.

Cool-Down & Takeaway

  • Final breathing: inhale 4, hold 2, exhale 6 (use the Mindful Breathing Script).
  • Remember: you can use these strategies anytime to manage stress and emotions.

Lead one final breathing cycle. Summarize key takeaways and remind students they can use these techniques anytime they feel stressed.

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Script

Mindful Breathing Script

Teacher (calm, steady tone): “Okay, friends, let’s get ready for a short breathing exercise.

  1. Sit up tall with your feet flat on the floor and your hands resting gently in your lap.
  2. Softly close your eyes or let your gaze fall to the floor in front of you.

When I guide you, we’ll breathe in through our nose and out through our mouth. I’ll count each breath so you can simply follow along.

First Breath:
• Teacher: ‘Inhale… 1… 2… 3… 4…’ (pause as students inhale)
• Teacher: ‘Hold… 1… 2…’ (pause)
• Teacher: ‘Exhale… 1… 2… 3… 4… 5… 6…’ (pause as students exhale)

Take a moment to notice how your shoulders, belly, and face feel.

Second Breath:
• Teacher: ‘Inhale… 1… 2… 3… 4…’
• Teacher: ‘Hold… 1… 2…’
• Teacher: ‘Exhale… 1… 2… 3… 4… 5… 6…’

Feel the air leaving your body. Notice any change in your chest or belly as you release tension.

Third Breath:
• Teacher: ‘Inhale… 1… 2… 3… 4…’
• Teacher: ‘Hold… 1… 2…’
• Teacher: ‘Exhale… 1… 2… 3… 4… 5… 6…’

Great work! Whenever you notice your mind wandering, gently bring your focus back to the count and the feeling of the breath.

Closing:
• Teacher: ‘Slowly open your eyes or lift your gaze. Take a moment to notice how your body feels now compared to before. Remember: anytime you feel stressed or distracted, you can use this simple breathing pattern—inhale for 4, hold for 2, exhale for 6—to find a little calm.”

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Activity

Mindful Moments Prompt Cards

Use these prompts during the Mindful Practice Activity. Students choose one card at a time, follow the instruction silently for 1–2 minutes, then reflect.

  1. Notice five things you can hear.


  2. Observe four things you can see.


  3. Identify three things you can smell.


  4. Feel two things you can touch. Notice textures and temperatures.


  5. Name one thing you can taste (even if imaginary, like a favorite flavor).


  6. Sense your breath: notice the rise and fall of your chest or belly.


  7. Notice your feet against the floor: how do they feel? Pressure? Temperature?


  8. Tune into your heartbeat: place a hand on your chest or wrist and feel the pulse.


  9. Notice areas of warmth or coolness on your skin (hands, face, arms).


  10. Listen for the silence or quiet spaces between sounds around you.





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Discussion

Emotion Check-In Chart

Use this chart at the start of the lesson (or any time you need a quick mental check-in). Circle the emoji and intensity number that best matches how you feel right now.

Emotion1 (Low)2345 (High)
😃 Happy⃝⃝⃝⃝⃝
😊 Calm⃝⃝⃝⃝⃝
😔 Sad⃝⃝⃝⃝⃝
😠 Frustrated⃝⃝⃝⃝⃝
😟 Anxious⃝⃝⃝⃝⃝
😮 Surprised⃝⃝⃝⃝⃝
😕 Confused⃝⃝⃝⃝⃝

1. What do you think is causing this feeling right now?





2. What is one strategy you can use right now to help yourself feel more balanced or calm?





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Worksheet

Mindful Reflection Worksheet

Name: __________________________ Date: ________________

  1. Which prompt did you choose from the Mindful Moments Prompt Cards?


  2. What did you notice during the activity? Describe at least two observations (sights, sounds, sensations, etc.).





  3. How did focusing on your senses (sight, sound, touch, smell, taste) affect your feelings?





  4. What thoughts or memories came up while you were being mindful?





  5. When could you use this mindfulness prompt again in your own life? Describe a specific situation.





  6. Draw or write any other reflections, ideas, or emotions you experienced during today’s lesson.










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