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Mindful Moments

Lesson Plan

Mindfulness Mini-Session Outline

Students will learn and practice two mindfulness techniques—deep breathing and grounding—to reduce stress and improve emotional regulation during a focused 30-minute counseling session.

Equipping 11th graders with simple, accessible tools promotes self-awareness, helps manage overwhelming emotions, and supports academic and personal well-being.

Audience

11th Grade Student

Time

30 minutes

Approach

Guided practice with real-time feedback and reflection.

Materials

Calm Breathing Visuals, Guided Breath Instructions, and 5-4-3-2-1 Grounding Activity

Prep

Review Materials

5 minutes

Step 1

Introduction

5 minutes

  • Greet the student and build rapport
  • Explain the session’s purpose: learning quick self-care tools
  • Outline the structure: breathing + grounding + reflection
  • Emphasize confidentiality and encourage openness

Step 2

Guided Breathing

10 minutes

  • Introduce diaphragmatic breathing: inhaling deeply through the nose, exhaling slowly through the mouth
  • Display Calm Breathing Visuals to model timing and posture
  • Follow the step-by-step Guided Breath Instructions to lead 5–7 cycles
  • Offer gentle prompts and observe tension releases

Step 3

Grounding Technique

10 minutes

  • Explain the 5-4-3-2-1 grounding method to anchor attention in the present
  • Guide the student through each sense using 5-4-3-2-1 Grounding Activity
    • Identify 5 things they can see
    • Acknowledge 4 things they can touch
    • Notice 3 things they can hear
    • Recognize 2 things they can smell
    • Focus on 1 thing they can taste
  • Pause between prompts to allow mindful engagement

Step 4

Reflection and Wrap-Up

5 minutes

  • Invite the student to share how they feel after the exercises
  • Discuss real-world situations where they can apply these techniques
  • Create a simple plan: when and where to practice daily
  • Answer any questions and offer encouragement for ongoing use
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Lesson Plan

Mindfulness Mini-Session Outline

Equip an 11th grade student with two quick mindfulness tools—diaphragmatic breathing and 5-4-3-2-1 grounding—to reduce stress and improve emotional regulation.

These simple, accessible exercises empower students to self-regulate emotions, reduce overwhelm, and build resilience for academic and personal challenges.

Audience

11th Grade Student

Time

30 minutes

Approach

Guided practice with visuals and reflection.

Materials

Calm Breathing Visuals, Guided Breath Instructions, and 5-4-3-2-1 Grounding Activity

Prep

Review Materials

5 minutes

Step 1

Introduction

5 minutes

  • Greet the student and establish a supportive atmosphere
  • Explain the session’s purpose: learning two quick self-care mindfulness tools
  • Outline the structure: breathing exercise, grounding activity, reflection
  • Emphasize confidentiality and encourage honest participation

Step 2

Guided Breathing

10 minutes

  • Introduce diaphragmatic breathing: deep inhale through the nose expanding the belly, slow exhale through the mouth
  • Display Calm Breathing Visuals to model rhythm and posture
  • Lead 5–7 breath cycles using the step-by-step Guided Breath Instructions script
  • Offer gentle prompts and observe physical cues of relaxation

Step 3

Grounding Technique

10 minutes

  • Explain the 5-4-3-2-1 grounding method to anchor attention in the present moment
  • Guide the student to:
    • Identify 5 things they can see
    • Acknowledge 4 things they can touch
    • Notice 3 things they can hear
    • Recognize 2 things they can smell
    • Focus on 1 thing they can taste
  • Use 5-4-3-2-1 Grounding Activity for prompts
  • Pause after each sense to allow mindful engagement

Step 4

Reflection and Wrap-Up

5 minutes

  • Invite the student to share how they feel after the exercises
  • Discuss real-world situations to apply these techniques (e.g., before tests, during transitions)
  • Co-create a simple daily practice plan: when, where, and how often to practice
  • Answer questions and offer encouragement for ongoing use
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Slide Deck

Calm Breathing Exercise

Use diaphragmatic breathing to reduce stress and anchor yourself in the present moment.

Welcome the student. Explain that we’ll practice a simple breathing technique to calm the mind and body. Emphasize that it’s okay if it feels unusual at first and that practice makes it more natural.

Position & Posture

• Sit tall with a straight back
• Place one hand on your chest and one on your belly

Guide the student to sit comfortably with both feet flat on the floor. Ensure their spine is upright but relaxed. Place one hand on the chest and one on the belly to feel movement.

Step 1: Inhale Deeply

• Breathe in through your nose for a count of 4
• Feel your belly (not your chest) expand

Instruct the student to inhale slowly through the nose. Model the inhale with an arrow graphic rising to show belly expansion. Count silently or out loud to ensure a steady pace.

Step 2: Exhale Slowly

• Exhale through your mouth for a count of 6
• Notice your belly drawing back in

Demonstrate a gentle, controlled exhale through the mouth. Use a downward arrow graphic to illustrate the belly contracting. Encourage the student to let go of tension on the exhale.

Practice & Rhythm

Repeat the inhale–exhale cycle 5–7 times:

  1. Inhale (4 counts)
  2. Exhale (6 counts)

Notice any drop in tension and shifts in your mood.

Encourage the student to continue this pattern for 5–7 complete breaths. Remind them to focus on the physical sensation of movement in the belly and the rhythm of inhale/exhale.

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Script

Guided Breath Instructions Script

Session Focus: Diaphragmatic breathing for calm and presence (10 minutes)

Teacher: “Alright, let’s begin with our breathing exercise.”

Teacher: “First, make sure you’re sitting comfortably with your feet flat on the floor and your spine straight but relaxed. Place one hand on your chest and one hand on your belly.”

Pause (5 seconds)

Teacher: “We’re going to practice what’s called diaphragmatic breathing. That means your belly does most of the work, not your chest.”

Teacher: “As you inhale, feel your belly push your hand outward. As you exhale, let it gently fall back in.”

Step 1: Inhale (4 counts)

Teacher (softly counting): “Let’s inhale together. Breathe in through your nose... 1...2...3...4.”

Pause (4 seconds)

Teacher: “Feel the air filling your belly.”

Step 2: Exhale (6 counts)

Teacher (softly counting): “Now exhale through your mouth... 1...2...3...4...5...6.”

Pause (6 seconds)

Teacher: “Notice how your belly falls and tension releases.”

Repeat Cycles (5–7 times)

Teacher: “We’ll repeat that cycle five more times. I’ll count with you.”

Teacher: “Inhale 1-2-3-4... Exhale 1-2-3-4-5-6.”

[Continue guiding for a total of 5–7 breaths, gently reminding:]

• “Inhale... feel your belly expand.”

• “Exhale... let your shoulders drop.”

After final exhale, pause for 5 seconds.

Reflection Questions

Teacher: “How did that feel?”

Pause (10 seconds)

Teacher (if needed prompt): “Where did you notice the breath most—in your chest, belly, or elsewhere?”

Pause (10 seconds)

Teacher: “Did you feel any shift in your tension or mood as we practiced?”

Teacher: “Great job. Remember, you can use this breathing pattern anytime you feel stressed or need to focus—like before a test or presentation.”

Teacher: “Let’s move on to our next activity when you’re ready.”

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Activity

5-4-3-2-1 Grounding Activity

Objective: Anchor your attention in the present moment by noticing sensory details.

Instructions

Take a slow, deep breath before we begin. As you go through each sense, pause and really notice what’s around you. Write down your observations below.

  1. See: List 5 things you can see around you.

  2. __________

  3. __________

  4. __________

  5. __________

  6. __________


  7. Touch: List 4 things you can physically feel right now.

  8. __________

  9. __________

  10. __________

  11. __________


  12. Hear: List 3 sounds you can hear.

  13. __________

  14. __________

  15. __________


  16. Smell: Identify 2 scents you notice.

  17. __________

  18. __________


  19. Taste: Focus on 1 thing you can taste.

  20. __________


Reflection: How did this activity affect your stress level or sense of calm? Where might you practice this checklist in your daily life?










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