Lesson Plan
Mindfulness Session Plan
Introduce 10th graders to mindful breathing techniques to help them recognize stress signals and practice self-regulation in a brief 30-minute session.
Teaching mindful breathing equips students with an accessible coping tool for stress management and improves focus, emotional regulation, and overall well-being.
Audience
10th Grade Group
Time
30 minutes
Approach
Guided exercises, reflection, and quick check-ins.
Materials
Prep
Review and Setup
5 minutes
- Review the flow and content of the Mindful Breathing Guide
- Familiarize yourself with the scripts for Body Scan Intro and Guided Visualization
- Print or project the Stress Check-In form for each student
- Arrange seating in a circle or semi-circle for visibility and comfort
Step 1
Welcome and Objectives
5 minutes
- Greet students and briefly explain the session’s goal: learning mindful breathing to manage stress
- Share today’s objectives on a board or slide:
- Notice physical and emotional signals of stress
- Practice a simple breathing exercise
- Reflect on how they feel before and after
Step 2
Warm-Up: Body Scan Intro
5 minutes
- Lead a quick body scan using the Body Scan Intro script:
- Ask students to sit comfortably and close their eyes or soften their gaze
- Guide attention from head to toes, noticing areas of tension
- Invite them to breathe into tight spots and release
Step 3
Core Practice: Mindful Breathing
10 minutes
- Present the Mindful Breathing Guide slide-deck:
- Explain posture and comfortable breathing
- Practice 3-minute guided breathing:
- Inhale for 4 counts, hold for 2, exhale for 6 counts
- Notice wandering thoughts without judgment
- Repeat for two cycles, inviting students to gently return focus when distracted
Step 4
Activity: Guided Visualization
5 minutes
- Transition from breathing to imagery with the Guided Visualization:
- Invite students to imagine a calm place (beach, forest, attic)
- Engage all senses: sight, sound, smell, touch
- Spend 3 minutes immersed, then slowly return attention to the room
Step 5
Cool-Down: Stress Check-In
5 minutes
- Distribute the Stress Check-In form:
- Ask students to rate their current stress on a 1–5 scale
- Prompt a brief written reflection: How did the breathing and visualization affect you?
- Collect forms or invite volunteers to share insights
use Lenny to create lessons.
No credit card needed
Slide Deck
Mindful Breathing Guide
Find calm through intentional breathing.
Introduce the Mindful Breathing Guide slide deck. Explain that mindful breathing can help manage stress and bring focus to the present moment.
Prepare Your Posture
- Sit comfortably with a straight back
- Feet flat on the floor
- Hands resting in your lap
- Eyes softly closed or gently gazing down
Help students adopt a supportive posture to facilitate deep, comfortable breathing.
Breathing Cycle
- Inhale through the nose for 4 counts
- Hold for 2 counts
- Exhale slowly through the mouth for 6 counts
- Repeat gently, noticing each breath
Explain the breathing cycle and count rhythm. Model one cycle aloud before beginning group practice.
Let's Practice
- Close your eyes or soften your gaze
- Follow the 4-2-6 breathing pattern
- If your mind wanders, gently bring attention back to your breath
Lead the group in a 3-minute guided breathing practice. Offer gentle reminders if attention drifts.
Notice the Difference
- How do you feel now? Rate your stress on a scale of 1–5
- Observe any changes in body sensations
- Keep this breathing exercise in mind for future moments of tension
Facilitate a brief reflection to help students recognize the practice’s impact.
Warm Up
Warm-Up: Body Scan Intro
Purpose: Increase students’ awareness of tension in their bodies and prepare them for mindful breathing.
Script:
- Invite students to sit comfortably with feet flat on the floor and hands resting in their lap.
- Ask them to close their eyes or soften their gaze downward.
- “Bring your attention to the top of your head. Notice any sensations—warmth, tightness, tingling. Breathe into this area and imagine it softening.”
- “Now shift your focus to your forehead and eyes. Let your eyebrows release. If you notice tension, breathe in and let it go as you exhale.”
- “Move awareness down to your jaw. Unclench your teeth and let your tongue rest. Breathe out any tightness.”
- “Continue scanning: neck and shoulders. Notice how your shoulders feel. As you breathe, imagine them dropping away from your ears.”
- “Scan your chest and upper back. With each inhale, feel space expanding. With each exhale, relax any tight spots.”
- “Bring awareness to your belly. Observe its rise and fall with each breath. Soften any areas that feel tense.”
- “Shift to your hips and lower back. Breathe into any stiffness and allow it to loosen.”
- “Notice your legs and feet. Feel them grounded. If you sense tension, breathe in calm and exhale release.”
Transition:
“Gently open your eyes or lift your gaze. Notice how your body feels now. Let’s carry this sense of awareness into our mindful breathing practice.”
Activity
Activity: Guided Visualization
Purpose: Deepen relaxation and reinforce mindful awareness by guiding students through a sensory-rich mental journey.
Duration: 5 minutes
Script:
- Ask students to sit comfortably with a straight back and feet flat on the floor. They may close their eyes or soften their gaze.
- "Take one deep inhale through your nose and exhale slowly through your mouth. Allow your body to settle with each breath."
- "Imagine you are standing at the edge of a peaceful beach. Feel the warm sun on your skin and hear gentle waves rolling in and out."
- "Notice the color of the sky—perhaps a soft blue or pastel at sunrise. Inhale the salty air. Exhale tension and let your shoulders drop."
- "Now, feel the fine sand beneath your feet: grainy, warm, and steady. Wiggle your toes and sense the earth supporting you."
- "Shift your focus to the sound of seagulls in the distance and the rhythmic lull of the ocean. Breathe in this sound as a wave of calm, breathe out any lingering stress."
- "Spend a few silent breaths here, fully present in this scene. If your mind wanders, gently return to the beach—the warmth, the sounds, the support of the sand."
- (After about 2–3 minutes) "Begin to bring your awareness back to the room. Notice your breath in your body. Wiggle your fingers and toes. When you’re ready, softly open your eyes or lift your gaze."
Reflection Prompt:
- How did visualizing this scene affect your breathing and your sense of calm?
Cool Down
Cool-Down: Stress Check-In
Purpose: Provide a quick exit ticket for students to reflect on how their stress levels have shifted during the session and gather feedback on the practices.
Form:
- Rate your stress level before this session (1 = very low, 5 = very high): ____
- Rate your current stress level (1 = very low, 5 = very high): ____
Reflection Prompt:
In a few sentences, describe how the mindful breathing and guided visualization exercises impacted your stress, focus, or overall mood today.