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Mindful Movement & Meditation

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Lesson Plan

Mindful Movement Lesson Plan

Students will engage in guided mindful movement and meditation to enhance body awareness, regulate stress, and improve concentration, ending with reflective discussion on their experience.

High schoolers face academic and life stressors that can impact focus and well-being. This lesson teaches practical mindfulness tools through movement and meditation they can apply during finals and beyond.

Audience

High School Students (Grades 9–12)

Time

60 minutes

Approach

Guided movement and meditation exercises with reflective discussion.

Materials

Prep

Prepare Materials

10 minutes

  • Print enough copies of Mindful Movement Reflection Worksheet for each student.
  • Queue and test the guided meditation audio on your audio playback device.
  • Review the Mindful Movement Slide Deck and familiarize yourself with each slide.
  • Arrange the classroom or gym space, placing yoga mats evenly spaced.
  • Ensure timer/stopwatch is set and easily accessible.

Step 1

Introduction & Warm-Up

10 minutes

  • Display the lesson objectives via the Mindful Movement Slide Deck.
  • Invite students to stand around their yoga mats in a circle.
  • Lead 3–5 minutes of deep diaphragmatic breathing (inhale 4 counts, exhale 6 counts).
  • Guide gentle stretches (neck rolls, shoulder rolls, side bends).

Step 2

Guided Movement Sequence

20 minutes

  • Instruct students to move to their mats; demonstrate Cat–Cow, Downward Dog, and Sun Salutations.
  • Emphasize linking each movement to breath, holding poses for 3–5 breaths.
  • Use slide visuals to cue pose names and alignments.
  • Circulate and provide form cues to ensure safety and mindfulness in each transition.

Step 3

Guided Meditation

15 minutes

  • Have students sit or lie comfortably on their mats, eyes closed if they wish.
  • Play the body-scan meditation audio through the audio playback device.
  • Prompt them to notice sensations in each body region without judgment.
  • Use a soft timer chime at the halfway mark; remain silent and supportive throughout.

Step 4

Reflection & Discussion

10 minutes

  • Hand out the Mindful Movement Reflection Worksheet.
  • Ask students to journal responses to prompts: “What physical sensations did you notice?” and “How did your mental state change?”
  • Pair-share for 2–3 minutes to discuss insights.
  • Facilitate a brief whole-group discussion, inviting volunteers to share key takeaways.

Step 5

Cool-Down & Closing

5 minutes

  • Lead gentle full-body stretches (seated twist, forward fold).
  • Form a circle and have each student name one mindfulness practice they’ll use this week.
  • Summarize how mindful movement supports stress management and concentration.
  • Remind students they can revisit the slide deck and worksheets anytime.
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Slide Deck

Mindful Movement & Meditation

Guided movement, breathing exercises, and meditation to reduce stress and improve concentration.

Welcome students and introduce the session. Briefly explain how combining movement and meditation supports stress management and focus.

Lesson Objectives

• Practice mindful breathing
• Learn gentle movement sequences
• Experience guided meditation
• Reflect on sensations and mental state

Review the four objectives so students know the flow of the session.

Why Mindful Movement?

• Reduces stress & anxiety
• Enhances concentration
• Promotes body awareness
• Supports emotional well-being

Connect to real-life stressors like finals and transitions. Emphasize evidence behind mindfulness.

Diaphragmatic Breathing

  1. Inhale for 4 counts through the nose
  2. Exhale for 6 counts through the mouth
  3. Repeat for 3–5 cycles

Demonstrate diaphragmatic breathing. Guide students through 3–5 cycles.

Warm-Up Stretches

• Neck Rolls: 5 each direction
• Shoulder Rolls: 5 forward, 5 backward
• Side Bends: 3 each side

Lead each stretch slowly, cue students to link movement with breath.

Cat–Cow Pose

• Start on hands & knees
• Inhale: arch your spine (Cow)
• Exhale: round your spine (Cat)
• Repeat 5–6 times

Cue inhale for Cow (lift chest) and exhale for Cat (round spine). Monitor form.

Downward Dog

• From hands & knees, lift hips to form an inverted V
• Press heels gently toward the floor
• Hold for 3–5 breaths

Ensure students press evenly through hands and feet; spine stays long.

Sun Salutations

Sequence:

  1. Mountain Pose
  2. Forward Fold
  3. Half Lift
  4. Plank to Chaturanga
  5. Upward Dog
  6. Downward Dog
  7. Return to Mountain
    Repeat 3 times

Demonstrate the full flow once, then guide with breath counts.

Follow a body-scan meditation. Notice sensations without judgment.

Play the body-scan meditation audio. Remain silent and supportive.

Reflection Prompts

• What physical sensations did you notice?
• How did your mental state change?

Distribute reflection worksheets. Allow 3 minutes of journaling, then pair-share.

Key Takeaways & Next Steps

• Practice mindful breathing during stress
• Use movement breaks for focus
• Revisit meditation before exams
• Carry awareness into daily life

Encourage each student to name one mindfulness practice they’ll use this week.

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Activity

Mindful Movement Experience

Objective:
Students will follow a structured sequence of mindful breathing, movement, guided meditation, and reflection to build awareness of body sensations and mental states.

Materials Needed:

  • Yoga mat or comfortable floor space
  • Timer or stopwatch
  • Audio playback device with body-scan meditation

Total Time: 60 minutes

1. Warm-Up & Breathing (10 min)

  1. Stand beside your mat in a circle.
  2. Practice diaphragmatic breathing:
    • Inhale 4 counts through nose
    • Exhale 6 counts through mouth
    • Repeat 5 cycles

Reflection Prompt: How did your body feel before and after the breathing exercise?



2. Guided Movement Sequence (20 min)

Follow the instructor’s lead for each pose. Link every movement to your breath and hold each for 3–5 breaths.

– Cat–Cow Pose
– Downward Dog
– Sun Salutations (3 rounds)

Observation: Which pose felt most grounding or challenging? Why?






3. Guided Meditation (15 min)

  1. Sit or lie comfortably on your mat; close your eyes if you wish.
  2. Play the body-scan meditation audio.
  3. Notice sensations in each body region without judgment.

Notes: Describe any areas of tension or ease you observed during the meditation.











4. Reflection & Discussion (10 min)

Journal Prompts:

  1. What physical sensations did you notice?



  2. How did your mental or emotional state change from start to finish?






Pair-Share:
Turn to a partner and share one insight you found most surprising or helpful.

Key Takeaway: ___________________________________________



5. Cool-Down & Closing (5 min)

  1. Follow gentle seated twists and forward folds led by the instructor.
  2. Form a circle; each student names one mindfulness practice they’ll use this week.

Personal Commitment: I will practice _________________________________ when I feel stressed.



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