Mindful Moments

Suzanne Vrancken

Tier 1

Lesson Plan

Mindful Moments Lesson Plan

Students will learn and practice simple mindfulness and stress-management techniques—such as guided breathing and reflection—to help them stay calm, focused, and emotionally regulated during the busy end-of-year period.

At the end of the school year, stress and distraction spike. Equipping K–8 learners with mindful tools builds resilience, improves concentration, and creates a supportive classroom environment.

Audience

K–8 Students

Time

45 minutes

Approach

Interactive instruction, guided practice, reflection.

Materials

Mindful Moments Slide Deck, Mindful Breathing Activity Sheet, Sticky Notes, and Timer or Chime

Prep

Prepare Materials

10 minutes

Review the Mindful Moments Slide Deck and adapt language for age groups.
Print copies of the Mindful Breathing Activity Sheet for each student.
Arrange seating in a circle or semicircle to foster connection.
Test the timer or chime.
Set up a calm corner with pillows and optional soft music.

Step 1

Hook

5 minutes

Welcome students and ask: “What makes you feel busy or stressed at this time of year?”
Listen to a few responses.
Strike the chime once; invite students to close their eyes and focus on the sound until it fades.
Ask: “How did that feel?” to introduce the power of present-moment awareness.

Step 2

Direct Instruction

10 minutes

Display slide 2 of the Mindful Moments Slide Deck with the definition of mindfulness.
Explain benefits: reduced anxiety, better focus, emotional regulation.
Introduce slide 4’s 4-7-8 breathing technique: inhale 4, hold 7, exhale 8.
Model one round for students.

Step 3

Guided Practice

10 minutes

Lead three full rounds of 4-7-8 breathing with the class, using the timer or chime to mark each phase.
Encourage placing a hand on the belly to feel each breath.
Differentiate:
• K–2: Use a 3-3-3 count and have a stuffed animal rest on their belly.
• Grades 6–8: Visualize inhaling calm energy and exhaling tension.

Step 4

Independent Practice Activity

15 minutes

Distribute the Mindful Breathing Activity Sheet.
On the sheet, students:
1. Practice the 4-7-8 breathing again.
2. Draw or write how they felt before and after.
3. List two personal strategies for stress.
Circulate to support and prompt deeper reflection.
Collect sheets or invite students to place them in the calm corner display.

Step 5

Cool-Down

3 minutes

Lead a brief, 1-minute mindful stretch or silent breathing exercise.
Use the chime to signal start and end.
Encourage students to notice any changes in their bodies or thoughts.

Step 6

Assessment

2 minutes

Hand out sticky notes; ask each student to write one “Mindful Moment” takeaway (word or phrase).
Post notes on a classroom “Calm Board.”
Do a quick verbal check: “Which mindfulness step will you try tomorrow?” to gauge understanding.

Slide Deck

Mindful Moments: Cultivating Calm in Chaos

A 45-minute session to explore mindfulness and stress-management techniques that you can use anytime, anywhere.

Welcome everyone! Introduce yourself and explain that today we’ll learn simple tools to help us remain calm and focused, especially when things get busy.

What Is Mindfulness?

Mindfulness is paying attention to the present moment, on purpose, without judging what you notice.

Ask: “Has anyone heard the word mindfulness before? What do you think it means?” Build on student answers to arrive at the definition.

Why Practice Mindfulness?

• Reduces stress and anxiety
• Improves focus and concentration
• Helps regulate emotions
• Builds resilience and well-being

Highlight each benefit with a quick real-life example (e.g., “When we’re less stressed, we can do our best work in class.”).

4-7-8 Breathing Technique

Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat 3 times.

Demonstrate the 4-7-8 breathing once. Use a timer or count out loud so students can follow along.

Guided Breathing Practice

Place one hand on your belly. Follow the chime or timer to breathe in (4), hold (7), and breathe out (8). Notice how your body moves.

Lead the entire class through three rounds. For K–2, switch to a 3-3-3 count with a stuffed animal on their belly. For grades 6–8, invite them to visualize inhaling calm energy.

Independent Activity

Practice 4-7-8 breathing again on your sheet
Draw or write how you felt before and after
List two personal stress-management strategies

Explain the steps on the sheet, then circulate to help students draw/write their reflections.

Quick Tips to Stay Calm

• Take a 10-second mindful pause
• Focus on your breath between tasks
• Visit the calm corner when you need a break

Share a few student tips if time allows. Emphasize that small pauses can make a big difference.

Share Your Mindful Moment

Write one word or phrase about your mindful moment on a sticky note and add it to our Calm Board.

Hand out sticky notes and invite each student to post their takeaway on the Calm Board. Ask a couple of volunteers to share which step they’ll try tomorrow.

Activity

Mindful Breathing Activity Sheet

1. Breathing Instructions

Follow the 4-7-8 breathing technique:

Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat three times, placing one hand on your belly to notice it rise and fall.

2. Reflection

a. How did I feel before doing the breathing exercise?

b. How did I feel after doing the breathing exercise?

3. Draw or Doodle

Use this space to draw or doodle how you felt during your breathing practice.

4. My Personal Stress-Management Strategies

2. ____________________________________________________