Lesson Plan
Mindful Moments Plan
Guide the student through a focused 15-minute mindfulness session that builds self-regulation skills by practicing breathing, body scan, and reflective journaling.
Regular, guided practice helps students develop self-management habits, reduce stress, and improve focus, benefiting both academic and personal growth.
Audience
6th Grade Student
Time
15 minutes
Approach
Structured breathing, guided body scan, and journaling.
Materials
Prep
Prepare Materials
5 minutes
- Review the Breathing Space Slides
- Familiarize yourself with the Guided Mindfulness Script
- Print or open the Mindful Practice Log
- Set a timer for 15 minutes
- Arrange a quiet, comfortable seating area
Step 1
Warm-Up Breathing Exercise
2 minutes
- Invite the student to sit comfortably with both feet on the floor.
- Explain you’ll begin with three slow, deep breaths.
- Lead the student: inhale for 4 counts, hold for 2, exhale for 6 counts.
Step 2
Guided Mindfulness Practice
8 minutes
- Use the Guided Mindfulness Script to lead a brief body scan:
- Start at the top of the head and move attention down through the body.
- Pause at areas of tension; breathe into tight spots.
- Transition to awareness of surroundings and breath using the Breathing Space Slides.
Step 3
Reflection and Journaling
3 minutes
- Provide the Mindful Practice Log.
- Ask the student to record:
- One feeling they noticed.
- One physical sensation they observed.
- One intention for the rest of the day.
Step 4
Next Steps and Closing
2 minutes
- Discuss how the student can practice these exercises daily for 5 minutes.
- Agree on a consistent time (e.g., after school) and note it in the journal.
- Encourage the student to reflect on progress in the next session.
Slide Deck
Welcome to Your Breathing Space
This is your space to pause, breathe, and reset. Let’s get started!
Welcome the student warmly. Explain that these slides are a gentle guide for breathing and body awareness exercises in calming shades of green.
Find Your Posture
- Sit comfortably with feet flat on the floor
- Hands resting on your lap
- Back straight but relaxed
Invite the student to adjust their posture. Emphasize comfort and alertness.
Warm-Up Breath
Inhale for 4 counts
Hold for 2 counts
Exhale for 6 counts
Repeat 3 times
Lead the student through three cycles of this breath pattern. Model the counts with your hand or quietly count aloud.
Body Scan: Head to Toes
Shift attention slowly through your body:
- Top of the head
- Shoulders and arms
- Chest and belly
- Hips and legs
- Feet
Guide a brief head-to-toe scan. Pause 2–3 seconds on each area to let the student notice sensations.
Release Tension
On each exhale, imagine any tightness or stress melting away from the area you’re focusing on.
Encourage the student to breathe into areas of tension and let go on each exhale.
Expand Your Awareness
Notice sounds around you, the feeling of air on your skin, and any scents in the room.
Invite the student to open their senses to the environment, noticing details without judgment.
Closing & Reflection
Take one more deep breath.
How do you feel now?
Carry this calm with you throughout your day.
Close the practice with reflection. Ask the student how they feel and encourage them to carry this calm forward.
Script
Guided Mindfulness Script
Body Scan
Teacher (calm, slow pace):
“Let’s begin by finding a comfortable seat. Place both feet flat on the floor and rest your hands gently in your lap. You can softly close your eyes or lower your gaze. Take a moment to settle in and notice your breath. (Pause for 3 seconds)
Now, bring your attention to the top of your head. Notice any sensations, like warmth or tension. (Pause for 3 seconds)
Shift your focus to your forehead and eyes. Do you feel any tightness? Just observe without judgment. (Pause for 3 seconds)
Move down to your cheeks, jaw, and mouth. Let your jaw relax and your lips soften. (Pause for 3 seconds)
Now notice your neck and shoulders. Imagine a gentle wave of breath moving through any tight spots. (Pause for 3 seconds)
Bring awareness to your arms and hands. Feel the weight of your forearms resting on your lap. (Pause for 3 seconds)
Shift your attention to your chest and belly. Notice the rise and fall of each breath. (Pause for 3 seconds)
Move to your hips and lower back. Allow any stiffness to loosen as you breathe in… and out. (Pause for 3 seconds)
Now notice your thighs, knees, and calves. Let your legs feel heavy and supported. (Pause for 3 seconds)
Finally, bring your awareness to your feet. Feel them pressing gently against the floor. (Pause for 3 seconds)
Take one more full breath in… and out… (Pause for 3 seconds)
Gently bring your attention back to your breath and the room around you. (Pause for 3 seconds)”
Closing & Reflection
Teacher (warm, inviting tone):
“Take one more deep inhale… and exhale fully. (Pause for 2 seconds)
When you’re ready, softly open your eyes or lift your gaze. (Pause for 3 seconds)
Notice how you feel right now. Perhaps your body feels lighter or your mind feels quieter. (Pause for 3 seconds)
Carry this calm with you as you move through the rest of your day. Remember, you can return to this feeling any time—just pause, breathe, and notice. (Pause for 3 seconds)
Thank you for practicing with me today.”
Journal
Mindful Practice Log
Use this log each day after completing your mindful practice. Record your observations, feelings, and intentions to help build long-lasting self-management habits.
Entry for ____________________ (Date)
1. How do I feel right now?
2. What physical sensations did I notice in my body?
3. One thing I’m grateful for today:
4. My intention for the rest of the day is to:
Repeat this entry each day to track your mindfulness journey.
(Feel free to print multiple copies of this page or glue it into your notebook.)