Lesson Plan
Mindfulness Minute Plan
Students will learn and practice five-finger breathing, focused deep breathing, mindful listening, and guided imagery to boost focus and regulate emotions.
Building simple mindfulness skills helps 2nd graders increase self-awareness, manage stress, and improve classroom attention, setting a foundation for lifelong emotional well-being.
Audience
2nd Grade Class
Time
20 minutes
Approach
Interactive guided practice with visuals and games.
Prep
Prepare Materials
5 minutes
- Review Breathe & Focus Visuals
- Print or display the Five-Finger Breathing handout
- Test audio and set up a quiet space for Guided Imagery Relaxation
- Gather a soft sound object or bell for the Mindful Listening Game
- Set a visible timer for each activity
Step 1
Five-Finger Breathing (Warm-Up)
4 minutes
- Ask students to hold up one hand, palm facing them
- Guide them to trace each finger with the opposite hand, inhaling on trace up, exhaling on trace down
- Model tracing and breathing slowly using the Five-Finger Breathing visual
Step 2
Deep Breathing with Visuals
5 minutes
- Display Breathe & Focus Visuals
- Inhale for a count of 4 as the visual expands; exhale for 4 as it contracts
- Encourage students to place a hand on their belly to feel the breath
- Practice five cycles, pausing to notice how the body feels
Step 3
Mindful Listening Game
5 minutes
- Explain that students will close eyes and listen carefully
- Play or shake the sound object from Mindful Listening Game
- Have students raise their hand when they can no longer hear the sound
- Debrief: ask how focusing on sound felt and why listening can help calm the mind
Step 4
Guided Imagery Relaxation
4 minutes
- Invite students to sit comfortably and close their eyes
- Lead them through a calm story (e.g., walking through a sunny garden) using Guided Imagery Relaxation
- Use a slow, soothing voice and include pauses for imagination
Step 5
Reflection & Closing
2 minutes
- Ask each student to share one word describing how they feel now
- Remind students they can use these exercises anytime they feel upset or distracted
- Thank them for practicing and reset the classroom for the next lesson
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Slide Deck
Breathe & Focus
Today we’ll practice deep breathing using a moving circle. Watch carefully and follow along to feel more calm and ready to learn!
Welcome the students and introduce the concept of using our breath to calm and focus. Explain that we’ll use visuals to guide us.
Inhale – Breathe In
• Watch the circle expand
• Inhale slowly for a count of 4
Explain that when the circle grows, we breathe in slowly to fill our belly with air.
Hold – Pause Your Breath
• Keep the circle still at its biggest size
• Hold your breath for a count of 2
Remind students to notice the gentle pause at the top of their breath.
Exhale – Breathe Out
• Watch the circle contract
• Exhale slowly for a count of 4
Explain that when the circle shrinks, we breathe out slowly to empty our belly.
Practice Together
Let’s do 5 cycles:
- Inhale for 4
- Hold for 2
- Exhale for 4
Lead the class through five full cycles, prompting them verbally on counts: “Inhale 1,2,3,4—Hold 1,2—Exhale 1,2,3,4.”
Use Anytime
You can use this breathing exercise whenever you need to feel calm and focused.
Encourage students to use this breathing any time they feel upset, worried, or distracted. End with a positive reminder.
Warm Up
Five-Finger Breathing Handout
Use this simple hand exercise anytime you need to feel calm and focused.
- Hold one hand out in front of you, palm facing up, fingers spread wide.
- With the index finger of your other hand, place it at the base of your thumb.
For each finger:
- Trace up the side of the finger slowly while inhaling deeply through your nose.
- When you reach the fingertip, trace down the other side while exhaling slowly through your mouth.
- Move finger to finger, repeating inhale on the upward trace and exhale on the downward trace:
• Thumb (Inhale up – Exhale down)
• Index finger (Inhale up – Exhale down)
• Middle finger (Inhale up – Exhale down)
• Ring finger (Inhale up – Exhale down)
• Pinky finger (Inhale up – Exhale down) - After you finish all five fingers, pause and notice how your body feels.
Tip: If you feel your mind wandering, gently bring your focus back to the feeling of tracing and breathing.
Practice this whenever you need a quick moment of calm!
Activity
Mindful Listening Game
Materials:
- Soft sound object (e.g., bell, rainstick, shaker)
- Timer or stopwatch (optional)
Setup:
- Arrange students in a circle or seated comfortably.
- Ensure the room is quiet so everyone can hear clearly.
Steps:
- Gather students and show them the sound object.
- Explain that they will listen carefully to when the sound starts and when it ends.
- Ask students to close their eyes or soften their gaze and sit very still.
- Shake or gently strike the sound object once, then stop making noise.
- Students raise their hand as soon as they can no longer hear the sound.
- Observe who raises their hand first and discuss how it felt to wait quietly.
- Repeat for 3–5 rounds, changing how long and how softly you play the sound.
Reflection Questions:
- What did you notice about your mind when you were listening?
- How did your body feel while you waited for the sound to end?
- When could you use this listening skill during your day to help you calm down?
Cool Down
Guided Imagery Relaxation
Duration: 4 minutes
Setup: Students sit comfortably with eyes closed or softly gazing downward.
Teacher Script:
- “Let’s begin by taking one slow, gentle breath in…and then let it out fully.
Feel your body settle and your feet resting softly on the floor.” - “Now, imagine you’re standing at the edge of a warm, sunny garden.
Notice the soft green grass under your feet and the bright sun above your head.”
- “Take a slow breath in…and smell the sweet scent of flowers all around you.
Maybe you can picture colorful tulips, daisies, or sunflowers gently swaying in a light breeze.”
- “With each breath, feel the gentle wind on your cheeks and hear the soft hum of bees buzzing nearby.
You feel safe, calm, and happy as you explore.”
- “Now, look in your mind for a special bench or favorite spot under a friendly tree.
Walk over and sit down for a moment.
Notice how sturdy the wood feels, and how the shade makes you feel cool and relaxed.”
- “Take another slow breath in…and as you breathe out, let any little worries float away like tiny clouds high in the sky.”
- “When you’re ready, imagine you stand up from your spot and give a gentle wave to the garden—thanking it for this calm visit.”
Take one more deep breath together…in… and out.”
- “Now slowly wiggle your fingers and toes, stretch your arms, and when you feel ready, open your eyes.
Welcome back!”
Reflection:
- Ask students to share one word to describe how they feel after the journey.
- Remind them that they can use this garden visit in their mind anytime they need a moment of calm.