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Mindful Moves

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Olivia Ballou

Tier 2

Lesson Plan

Mindful Break Series

Students will practice mindful movement and breathing exercises to self-regulate restlessness and impulsivity during a 25-minute small-group session.

Teaching mindful movement breaks helps 2nd–3rd graders channel excess energy, improve focus, and reduce impulsive behaviors, supporting classroom engagement and emotional regulation.

Audience

2nd–3rd Grade Group

Time

25 minutes

Approach

Guided stations, active game, and reflective journaling.

Materials

Mindful Break Series, Move & Breathe Slides, Yoga Freeze Game Instructions, Sensory Warm-Up Station Signs, and Mindful Drawing Journal Template

Prep

Setup and Review Materials

5 minutes

  • Post Sensory Warm-Up Station Signs at each station area
  • Place yoga mats or floor markers for movement activities
  • Lay out beanbags, fidget tools, and breathing visuals
  • Open Move & Breathe Slides and skim key slides
  • Review steps in Yoga Freeze Game Instructions
  • Prepare journals and coloring supplies for Mindful Drawing Journal Template

Step 1

Welcome & Introduction

3 minutes

  • Gather students in a circle and explain the goal: to learn quick mindful movement breaks for reset
  • Briefly discuss why we feel restless and impulsive
  • Show first two slides from Move & Breathe Slides

Step 2

Sensory Warm-Up Stations

5 minutes

  • Divide students into three small groups
  • Rotate every 1½ minutes among stations:
    • Breathing station: follow breathing visuals
    • Stretch station: gentle full-body stretches
    • Fidget station: explore beanbags or stress balls
  • Use Sensory Warm-Up Station Signs to guide rotations

Step 3

Yoga Freeze Game

7 minutes

  • Explain rules from Yoga Freeze Game Instructions: move when the music plays and freeze in a yoga pose when it stops
  • Play 4–5 rounds, pausing music intermittently
  • Prompt deep breaths while holding each freeze pose

Step 4

Mindful Drawing Cool-Down

5 minutes

  • Distribute Mindful Drawing Journal Template and coloring tools
  • Ask students to draw how their body feels after movement
  • Write one favorite strategy they can use when feeling restless

Step 5

Reflection & Closure

5 minutes

  • Invite volunteers to share their drawing or strategy
  • Reinforce using these breaks during the day to stay focused
  • Preview the next activity in the Mindful Break Series
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Slide Deck

Move & Breathe

Quick mindful movement & breathing exercises to help you reset and focus.

Welcome students and introduce the “Move & Breathe” session. Explain the goal: quick mindful breaks to reset and focus.

Balloon Breaths

• Place hands on belly
• Inhale through nose to fill your belly like a balloon
• Exhale through mouth to slowly deflate

Demonstrate deep belly breaths. Place your hands on your belly and show how it rises and falls.

Gentle Stretches

  1. Reach hands overhead, then to the sides
  2. Bend gently from side to side
  3. Touch toes slowly

Lead students through each gentle stretch. Move slowly and encourage them to listen to their bodies.

Fidget Station

• Choose a beanbag or stress ball
• Squeeze gently 5 times
• Notice how your body feels afterward

Invite students to choose a fidget tool. Encourage them to notice how squeezing feels.

Yoga Freeze Game

• Move when music plays
• Freeze in a yoga pose when it stops
• Hold pose & take three slow breaths

Explain the rules clearly and play 4–5 rounds. Prompt deep breaths while holding each freeze pose.

Choose Your Strategy

Pick one favorite: Balloon Breath, Stretch, or Fidget.
Use it whenever you feel restless!

Recap all three strategies and encourage students to pick one when they need a break.

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Activity

Yoga Freeze Game Instructions

Objective: Help students practice mindful movement, body awareness, and impulse control by moving freely to music and freezing in calm yoga poses.

Materials Needed:

  • Music player (tablet, speaker, or phone)
  • Uplifting, child-friendly songs (30–60 seconds each)
  • Yoga mats or carpet squares (optional)
  • Pose cards or visual cue posters (optional)

Prep (5 minutes):

  • Clear a safe, open space for students to move freely.
  • Queue up 4–5 short music clips (30–60 seconds each).
  • Spread mats or carpet squares around the area if available.
  • (Optional) Place pose cards around the room or hold them ready to show.

Game Flow (7 minutes total):

  1. Introduction (1 minute)
    • Gather students and explain the rules:
      • Move however you like when the music plays.
      • When the music stops, freeze in a yoga pose and hold it.
      • Take three slow belly breaths while frozen.
    • Demonstrate one round so they see how to transition.
  2. Play & Freeze (5 minutes)
    • Play the first music clip and encourage students to move—dance, hop, sway.
    • Pause the music randomly. When it stops, call out (or show) a yoga pose name or let them choose:
      • Tree Pose
      • Mountain Pose
      • Star Pose
      • Butterfly Pose
    • Students freeze in that pose and take three deep breaths:
      1. Inhale through nose for 3 seconds.
      2. Exhale through mouth for 3 seconds.
      3. Repeat until three breaths are complete.
    • Resume music for the next round. Repeat for 4–5 rounds.
  3. Cool-Down Reflection (1 minute)
    • Sit or stand in a circle and ask:
      • Which pose felt easiest to hold?
      • How did taking deep breaths while frozen make you feel?
    • Reinforce that they can use this freeze-and-breathe strategy anytime they feel restless.

Tips for Success:

  • Vary the tempo of the music to keep students engaged.
  • Offer simple verbal cues (“Freeze now!”) before stopping each song.
  • Praise focus and calm as students hold their poses and breathe.

Link to full Mindful Break Series for more movement and breathing activities!

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Warm Up

Sensory Warm-Up Station Signs

Use these signs at each station to guide students through quick self-regulation activities.

Breathing Station

Goal: Calm your mind and body with deep breaths.

  1. Place one hand on your belly, one on your chest.
  2. Inhale through your nose for 4 seconds—feel your belly fill like a balloon.
  3. Exhale through your mouth for 4 seconds—slowly deflate the balloon.
  4. Repeat 3 times.






Stretch Station

Goal: Release tension with gentle full-body stretches.

  1. Stand tall, feet hip-width apart.
  2. Reach both arms overhead and interlace fingers.
  3. Lean to the right, hold for 3 seconds.
  4. Lean to the left, hold for 3 seconds.
  5. Slowly bend forward and reach toward your toes, hold for 3 seconds.
  6. Repeat the sequence twice.






Fidget Station

Goal: Ground yourself by squeezing and releasing.

  1. Choose a stress ball or beanbag.
  2. Hold it in one hand and squeeze gently for 5 seconds.
  3. Release and breathe out slowly.
  4. Switch to the other hand, repeat 3 squeezes.
  5. Notice how your muscles relax after each squeeze.






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Cool Down

Mindful Drawing Journal

Use this page to reflect on your mindful movement break and how your body feels.

1. Draw Your Calm

In the space below, draw how your body feels after our moves and breaths:













2. Reflection Questions

a. How does your body feel now?







b. Which mindful break strategy was your favorite and why?







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