Mindfulness and Me: Finding Focus and Calm

Erica Decker

Tier 1

Lesson Plan

Mindfulness and Me: Finding Focus and Calm

Learn basic mindfulness techniques

In this lesson, students will explore basic mindfulness techniques to enhance focus and reduce stress. Through guided meditation and breathing exercises, students will learn to cultivate a calm mind and improve their emotional regulation. This lesson is important as it equips students with tools to manage stress and improve concentration, which are essential skills for both academic success and personal well-being.

Audience

5th Grade Students

Time

30 mins

Approach

Learn basic mindfulness techniques

Materials

Guided Meditation Script, Breathing Exercise Instructions, and Discussion Questions

Step 1

Introduction

5 mins

Begin with a brief discussion on what mindfulness is and its benefits.
Explain the purpose of the lesson: to learn techniques that help focus and reduce stress.

Step 2

Guided Meditation

10 mins

Lead the students through a guided meditation using the provided script.
Encourage students to find a comfortable position and close their eyes.
Focus on breathing and being present in the moment.

Step 3

Breathing Exercises

10 mins

Introduce simple breathing exercises to help manage stress.
Demonstrate each exercise and have students practice along.
Discuss how these exercises can be used in daily life.

Step 4

Closure

5 mins

Recap the techniques learned and their benefits.
Encourage students to share their experiences and feelings after the exercises.
Discuss when and how they might use these techniques in the future.

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Reading

Guided Meditation Script

A script to guide students through a calming meditation session.

Sit comfortably, close your eyes, and take a deep breath in. Feel the air fill your lungs and then slowly exhale. Let your shoulders relax and your mind focus on the present moment. Imagine a peaceful place, like a quiet beach or a serene forest. Stay in this moment, breathing slowly and deeply, for a few minutes.

Reading

Breathing Exercise Instructions

Instructions for simple breathing exercises to reduce stress.

Deep Breathing: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat 5 times.
Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. Repeat 4 times.
Belly Breathing: Place a hand on your belly, inhale deeply so your belly rises, and exhale slowly. Focus on the rise and fall of your hand.

Discussion

Mindfulness Discussion Questions

Questions to facilitate a discussion on mindfulness and its benefits.

What did you notice about your thoughts and feelings during the meditation?

Encourage students to share their experiences and any changes they felt.

How can mindfulness help you in your daily life?

Discuss practical applications of mindfulness techniques in school and at home.

When might be a good time to use these breathing exercises?

Explore scenarios where students might feel stressed or need to focus, such as before a test or when feeling upset.