Lesson Plan
Mindful Movement Moments
Students will learn and practice simple mindful movement and breathing exercises to manage their energy, focus, and emotional states.
Learning mindful movement and breathing helps children develop self-regulation skills. These tools reduce stress, improve concentration, and promote a calm, present state, which are beneficial both in the classroom and in daily life.
Audience
K-5 Students
Time
30 minutes
Approach
Interactive exercises and guided practice.
Materials
Whiteboard or projector, Markers, Open space for movement, Mindful Movement Slide Deck, Mindful Movement Activity Cards, and Calm Down Cool Down
Prep
Gather Materials & Review Content
15 minutes
- Review the Mindful Movement Slide Deck to familiarize yourself with the content and flow.
- Print and cut out the Mindful Movement Activity Cards.
- Ensure you have a whiteboard or projector and markers ready.
- Clear an open space in the classroom for students to move freely and safely.
- Review the Calm Down Cool Down activity.
Step 1
Introduction: What is Mindful Movement?
5 minutes
- Begin by asking students what 'mindful' might mean. Guide them to understand it's about paying attention.
- Explain that mindful movement means paying attention to how our bodies feel while we move or breathe.
- Introduce the idea that these movements can help us feel calm, focused, or energized. (Refer to Mindful Movement Slide Deck - Slides 1-2)
Step 2
Deep Breath Focus: Balloon Breath
5 minutes
- Introduce the 'Balloon Breath' exercise. Instruct students to place one hand on their belly.
- Tell them to imagine their belly is a balloon. As they breathe in, the balloon inflates; as they breathe out, it deflates.
- Guide them through 3-5 slow, deep breaths, encouraging them to feel their belly rise and fall. (Refer to Mindful Movement Slide Deck - Slide 3)
Step 3
Mindful Body Scan: Head to Toes
10 minutes
- Lead a simple, seated body scan.
- Ask students to close their eyes (if comfortable) or look softly at the floor.
- Guide them to notice sensations in different parts of their body: their feet on the floor, their legs, their hands resting, their shoulders, their face.
- Emphasize simply noticing, without judgment. (Refer to Mindful Movement Slide Deck - Slide 4)
Step 4
Mindful Movement Activity: Animal Walks
5 minutes
- Explain that we will now do some mindful movements using Mindful Movement Activity Cards.
- Invite students to pick an 'Animal Walk' card or choose one for the class.
- Guide students to perform the animal walk, encouraging them to notice how their body feels as they move like that animal (e.g., 'How does your back feel when you crawl like a bear?').
- Repeat with 1-2 different animals. (Refer to Mindful Movement Slide Deck - Slide 5)
Step 5
Cool Down & Reflection
5 minutes
- Bring students back to a seated position.
- Lead the Calm Down Cool Down activity.
- Ask students what they noticed during the movements and how they feel now. (Refer to Mindful Movement Slide Deck - Slide 6)
Slide Deck
Welcome to Mindful Movement Moments!
What does it mean to be MINDFUL?
It means paying attention!
We pay attention to our bodies, our feelings, and what's happening right now.
Why is it important?
It helps us feel calm, focused, and happy!
Welcome students and introduce the concept of mindfulness in a simple, age-appropriate way. Ask what 'mindful' might mean to them. Explain it's about paying attention to the present moment, how we feel, and what's happening around us.
Your Superpower Tools!
We all have different feelings and energy levels.
Sometimes we feel:
- Wiggly 🕺
- Sleepy 😴
- Excited 🤩
- Worried 😟
Mindful movement helps us choose how we want to feel!
Explain that today we'll learn simple movements and breathing exercises that can help them when they feel wiggly, sleepy, or have big feelings. These are their 'superpower' tools!
Balloon Breath: Fill Your Belly with Air!
- Put one hand on your belly.
- Imagine your belly is a balloon.
- Breathe in slowly through your nose, letting your belly (balloon) get big!
- Breathe out slowly through your mouth, letting your belly (balloon) get small.
Let's do it together! Feel your balloon grow and shrink.
Guide students through the 'Balloon Breath' exercise. Have them place one hand on their belly. Instruct them to imagine their belly is a balloon. As they breathe in, the balloon inflates; as they breathe out, it deflates. Guide them through 3-5 slow, deep breaths, encouraging them to feel their belly rise and fall. Emphasize slow, gentle breathing.
Mindful Body Scan: What Do You Notice?
- Sit comfortably in your chair.
- Close your eyes or look softly at the floor.
- Notice your feet on the floor.
- Notice your legs in your chair.
- Notice your hands resting.
- Notice your shoulders.
- Notice your face.
What do you feel in your body right now?
Lead a simple, seated body scan. Ask students to close their eyes (if comfortable) or look softly at the floor. Guide them to notice sensations in different parts of their body: their feet on the floor, their legs, their hands resting, their shoulders, their face. Emphasize simply noticing, without judgment. "Just notice what you notice."
Mindful Animal Walks!
Let's move like different animals!
As you move, pay attention to:
- How your body feels.
- What your muscles are doing.
- How your breath changes.
Today, we'll try:
- Bear Crawl 🐻
- Frog Jumps 🐸
- Crab Walk 🦀
Explain that we will now do some mindful movements. You can either invite students to pick an 'Mindful Movement Activity Cards' or choose one for the class. Guide students to perform the animal walk, encouraging them to notice how their body feels as they move like that animal (e.g., 'How does your back feel when you crawl like a bear?'). Repeat with 1-2 different animals. Emphasize noticing sensations.
Time to Cool Down!
Let's gently bring our bodies and minds back to a calm state.
What did you notice during our mindful movements?
How do you feel now?
Remember, you can use these mindful tools whenever you need them!
Bring students back to a seated position. Lead the 'Calm Down Cool Down' activity. Ask students what they noticed during the movements and how they feel now. Reinforce that they can use these tools anytime they need to feel calm, focused, or energized.
Activity
Mindful Movement Activity Cards
Instructions for the Teacher:
- Print and cut out these cards.
- During the Mindful Movement Activity section of the lesson, invite students to pick a card or choose one for the class.
- Encourage students to perform the movement slowly and mindfully, paying close attention to how their body feels, their breath, and their muscles.
- Ask guiding questions like: "What do you notice in your arms/legs/back?" "How does your breath change?" "Does this movement make you feel energized or calm?"
Card 1: Bear Crawl 🐻
- Get on your hands and feet, like a bear.
- Keep your bottom low and your knees off the ground.
- Crawl forward slowly, feeling your hands and feet push off the floor.
- Notice: How do your arms and legs feel? What happens to your breath?
Card 2: Frog Jumps 🐸
- Squat down low, like a frog ready to jump.
- Place your hands on the floor in front of you.
- Jump forward like a frog, landing softly.
- Notice: How do your legs feel when you push off? What does your body do when you land?
Card 3: Crab Walk 🦀
- Sit on the floor, bend your knees, and place your feet flat.
- Put your hands on the floor behind you, fingers pointing towards your feet.
- Lift your bottom off the floor and walk backward or forward like a crab!
- Notice: What muscles are working? How do your arms feel supporting you?
Card 4: Tree Pose (Modified) 🌳
- Stand tall like a tree trunk.
- Place the sole of one foot against your ankle or calf (avoiding the knee).
- Bring your hands together at your chest or reach your branches (arms) up to the sky.
- Notice: How do you stay balanced? What helps you feel steady?
Card 5: Butterfly Stretch 🦋
- Sit on the floor with the soles of your feet together, knees bent out to the sides.
- Gently hold your feet with your hands.
- Flap your knees up and down like butterfly wings.
- Notice: How does your body feel as you move? Do you feel a gentle stretch?
Cool Down
Calm Down Cool Down: Mindful Reflection
Take a moment to bring your awareness back to your breath and body.
1. Breath Check-in
- Close your eyes gently or look down at your hands.
- Take three slow, deep breaths. In through your nose, out through your mouth.
- Notice: How does your breath feel now compared to the beginning of the lesson?
2. Body Check-in
- Bring your attention to your body.
- Wiggle your toes. How do they feel?
- Gently roll your shoulders. What do you notice in your shoulders and neck?
3. Feeling Check-in
-
Think about the mindful movements and breathing we did today.
-
How does your body feel right now? (e.g., calm, relaxed, still a little energized, focused, sleepy)
-
What is one thing you noticed about your body or feelings during our Mindful Movement Moments?
-
When do you think you could use a 'Mindful Movement Moment' in your day? (e.g., when I feel frustrated, when I need to focus, when I'm too wiggly)