Lesson Plan
Mindful Moments Lesson Plan
Participants will learn and practice simple mindfulness techniques using their senses in an outdoor setting, adapting the exercises to their individual abilities.
Practicing mindfulness can significantly reduce stress, improve focus, and enhance overall well-being. For adults with disabilities, connecting with the present moment in nature can provide unique benefits, fostering a deeper sense of calm and environmental awareness.
Audience
Adults with disabilities
Time
30 minutes
Approach
Sensory exploration and gentle, adaptable movement in an outdoor environment.
Materials
Small bell or chime, Mindful Movement Activity Guide, Nature's Sounds Bingo Game, and Optional: Small, safe sensory items (smooth stone, soft leaf, fragrant herb) for those who benefit from tactile input
Prep
Prepare Materials and Space
15 minutes
- Review the Mindful Moments Lesson Plan, Mindful Moments Slide Deck, Mindful Movement Activity Guide, and Nature's Sounds Bingo Game to familiarize yourself with the content and activities.
- Identify a safe, accessible outdoor space free from major distractions and hazards.
- Print copies of the Mindful Movement Activity Guide and Nature's Sounds Bingo Game as needed.
- Gather any optional small sensory items (e.g., smooth stones, soft leaves, fragrant herbs) if you plan to use them for tactile exploration.
- Ensure you have a small bell or chime for signaling transitions.
Step 1
Introduction: What is Mindfulness? (5 minutes)
5 minutes
- Greet participants and introduce the concept of mindfulness: paying attention to the present moment without judgment.
- Explain that today's session will focus on practicing mindfulness using our senses, especially in the outdoor environment.
- Briefly discuss the benefits, such as feeling calmer, more focused, and connected to our surroundings.
- Use Mindful Moments Slide Deck to guide the introduction.
Step 2
Mindful Movement: Nature's Embrace (10 minutes)
10 minutes
- Introduce the first activity, the Mindful Movement Activity Guide.
- Explain that this activity encourages us to connect with nature using our senses, adapted for all abilities.
- Lead participants through the guided sensory exploration as outlined in the Mindful Movement Activity Guide.
- Encourage participants to describe what they notice, using verbal cues, pointing, or other communication methods.
Step 3
Nature's Sounds Bingo Game (10 minutes)
10 minutes
- Transition to the Nature's Sounds Bingo Game.
- Distribute the bingo cards and explain the rules: listen for sounds in nature and mark them on the card.
- Facilitate the game, helping participants identify sounds and mark their cards as needed. Encourage quiet listening.
- Acknowledge participants who get a “bingo” or identify many sounds.
Step 4
Cool Down & Reflection (5 minutes)
5 minutes
- Gather participants for a brief cool-down.
- Ask questions like: "What was one thing you noticed today that you usually don't?" or "How do you feel after spending time focusing on nature?"
- Emphasize that mindfulness can be practiced anywhere, anytime, using simple sensory awareness.
- Thank everyone for their participation.
Slide Deck
Mindful Moments: Outside!
Practicing Mindfulness in Our Everyday Lives
Exploring the Present Moment in Nature!
Welcome participants and introduce the lesson's title. Set a calm and inviting tone.
What is Mindfulness?
Paying attention to the present moment.
Noticing thoughts, feelings, and sensations.
Without judgment.
Define mindfulness in simple terms. Emphasize observing without judgment.
Why Practice Mindfulness?
Feel calmer and less stressed.
Improve focus and concentration.
Connect with yourself and your surroundings.
Enjoy the beauty of nature!
Briefly explain why mindfulness is beneficial, especially outdoors.
Our Outdoor Adventure Begins!
Today, we'll use our senses to explore the world around us.
Let's get ready for mindful movement!
Introduce the first main activity, the Mindful Movement.
Mindful Movement: Nature's Embrace
What do you SEE?
What do you HEAR?
What do you FEEL?
What do you SMELL?
(See Mindful Movement Activity Guide for details)
Explain the goal of the Mindful Movement Activity: engaging senses.
Nature's Sounds Bingo!
Listen closely to the sounds of nature.
Can you find them on your bingo card?
(See Nature's Sounds Bingo Game for details)
Introduce the Nature's Sounds Bingo Game.
Reflect and Connect
What was one new thing you noticed today?
How do you feel after our mindful activities?
Guide a short reflection, asking participants to share their experiences.
Mindfulness, Anywhere, Anytime!
You can practice mindfulness using your senses in any environment.
Even a few mindful moments can make a difference!
Thank you for participating!
Conclude by reiterating that mindfulness can be practiced anywhere.
Activity
Mindful Movement: Nature's Embrace
Objective:
To engage all senses mindfully in an outdoor setting, connecting with nature and the present moment in an accessible way for all participants.
Materials:
- A safe, accessible outdoor space
- Optional: Small, safe sensory items (e.g., smooth stone, soft leaf, fragrant herb)
Instructions (10 minutes):
1. Settle In (1 minute):
- Teacher Script: "Let's find a comfortable spot, whether sitting or standing. Take a moment to feel your body connected to the ground or your seat. Close your eyes gently if you wish, or soften your gaze."
- Guide participants to take a few deep, gentle breaths, noticing the air moving in and out.
- Adaptation: Assist participants with positioning if needed. Ensure everyone is stable and comfortable.
2. Mindful Listening (3 minutes):
- Teacher Script: "Now, let's open our ears to the sounds around us. What do you hear? Are there sounds close by? Sounds far away? Listen without trying to identify them, just notice they are there."
- Prompt: "Can you hear the birds? The wind? Perhaps a distant car?"
- Adaptation: For nonverbal participants, ask them to raise a hand or use an agreed-upon gesture when they hear a new sound. Facilitator can verbally name sounds and ask for confirmation.
3. Mindful Seeing (3 minutes):
- Teacher Script: "Gently open your eyes, or if they were already open, let your gaze wander. What colors do you see? What shapes? Notice the details of a leaf, the texture of bark, or the patterns in the clouds. Try to look as if you've never seen these things before."
- Prompt: "Look at the grass, the trees, the sky. What stands out to you?"
- Adaptation: Guide a participant's hand to point at objects. For those with limited vision, use vivid verbal descriptions.
4. Mindful Touching & Smelling (3 minutes):
- Teacher Script: "Now, let's notice what we can feel. Can you feel the sun on your skin? A gentle breeze? If you are near a tree or plant, and it's safe to do so, gently touch a leaf or the bark, noticing its texture. What can you smell in the air? The scent of grass, flowers, or fresh air?"
- Prompt: "Feel the cool breeze. What does the air smell like today?"
- Adaptation: Offer pre-selected, safe sensory items for participants to touch. Gently guide a participant's hand to feel textures. Clearly describe the smells you notice.
Facilitator Tips:
- Maintain a calm and gentle voice throughout the activity.
- Allow for silence between prompts to give participants time to observe.
- Remind participants there's no "right" or "wrong" way to do this; just to notice.
- Be highly adaptable to individual needs, offering physical assistance, verbal cues, or alternative communication methods as required.
Game
Nature's Sounds Bingo!
Objective:
To enhance mindful listening skills by identifying various sounds in the outdoor environment in a fun, interactive, and accessible way.
Materials:
- Printed Bingo cards (one per participant)
- Markers or stickers for participants to mark their cards
- A safe, accessible outdoor space
Instructions (10 minutes):
1. Introduction (1 minute):
- Teacher Script: "Now we're going to play a game called Nature's Sounds Bingo! The goal is to listen very carefully to all the wonderful sounds around us in nature."
- Distribute one Bingo card to each participant along with a marker or sticker.
2. Explain the Rules (2 minutes):
- Teacher Script: "On your card, you'll see different sounds you might hear outside. When you hear a sound, mark it on your card. If you get three sounds in a row (across, down, or diagonally), shout 'BINGO!'"
- Adaptation: For participants who need assistance, the facilitator can help mark their cards or mark for them based on their responses (e.g., pointing, vocalizations, eye gaze). Ensure clear visual or tactile cues for what a "mark" means.
3. Quiet Listening & Playing (6 minutes):
- Teacher Script: "Let's all be very quiet now and listen. Close your eyes gently if you wish, or just sit still and listen closely. What sounds can you hear?"
- Allow for periods of quiet listening. After a minute or two, gently prompt:
- Prompt: "Did anyone hear a bird? A leaf rustle? The wind?"
- Guide participants to identify and mark the sounds.
- Acknowledge when someone gets a Bingo or successfully identifies several sounds.
4. Share & Reflect (1 minute):
- Teacher Script: "Great listening everyone! What was the most interesting sound you heard today?"
- Encourage brief sharing and emphasize how many different sounds are always around us.
Nature's Sounds Bingo Card Examples:
Card 1
| Bird Chirping | Wind Blowing | Leaves Rustling |
| Water Trickling | FREE SPACE | Distant Car |
| Insect Buzzing | Dog Barking | People Talking |
Card 2
| Squirrel Chattering | Wind Chimes | Rain Drops |
| Bicycle Bell | FREE SPACE | Airplane Flying |
| Kids Playing | Rustling Bush | Bird Song |
Facilitator Tips:
- Have extra markers or stickers readily available.
- Be patient and allow ample time for listening and identification.
- Provide verbal descriptions of sounds if a participant has hearing difficulties or needs extra support.
- Celebrate all participation, regardless of whether a "Bingo" is achieved.