Mindfulness and Relaxation for Preteens

Michael Gooch

Tier 1

Lesson Plan

Mindfulness and Relaxation for Preteens

Learn mindfulness practices

Students will be introduced to mindfulness practices and relaxation techniques to help manage stress and improve focus. This lesson will be important for helping students develop skills for managing their emotions and enhancing their concentration, which can lead to better academic performance and overall well-being.

Audience

Contenders (ages 11-12)

Time

1 hour

Approach

Learn mindfulness practices

Materials

Whiteboard and markers, Comfortable seating for all students, Attachment: Mindfulness and Relaxation Discussion, and Attachment: Mindfulness Activity Worksheet

Step 1

Introduction

10 mins

Welcome the students and provide an overview of the lesson. Explain what mindfulness is and how it can help with stress management and focus. Emphasize the importance: Mindfulness can improve concentration, reduce stress, and enhance overall well-being.

Step 2

Mindfulness Activity

20 mins

Lead students through a guided mindfulness activity. Use the 'Mindfulness Activity Worksheet' to help students follow along. Encourage students to sit comfortably and focus on their breathing. Tip: Play calming background music to enhance the experience.

Step 3

Discussion on Relaxation Techniques

20 mins

Facilitate a discussion using the 'Mindfulness and Relaxation Discussion'. Discuss different relaxation techniques, such as deep breathing, visualization, and progressive muscle relaxation. Prompt: What are some situations where you feel stressed, and how might these techniques help?

Step 4

Closing Reflection

10 mins

Wrap up the session by asking students to share their thoughts on the mindfulness activity and which relaxation techniques they might try in the future. Encourage: Reflecting on these experiences helps reinforce learning and encourages continued practice.

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Discussion

Mindfulness and Relaxation Discussion

Guides a classroom discussion on mindfulness and relaxation techniques. Helps students explore and share their thoughts and experiences.

What did you find easy or difficult about the mindfulness activity?

Encourage open sharing. Some may find it hard to focus, others may find it very relaxing.

How do you feel after practicing the mindfulness activity?

Discuss feelings of calmness, focus, or any other sensations. It's okay if some felt distracted or uneasy.

Can you think of a time when a relaxation technique could help you in your daily life?

Encourage students to think about specific stressful situations, like exams or sports, and how they could use these techniques to manage stress.

Worksheet

Mindfulness Activity Worksheet

A guided worksheet to help students focus on their mindfulness practice.

Close your eyes and take a deep breath in. What do you notice about how your body feels?

Pay attention to any tension or relaxation in your muscles.

Now breathe out slowly. How does your mind feel after focusing on your breath?

Think about whether you feel more relaxed or focused.

During the activity, were there any distractions? How did you handle them?

Remember, it's normal for the mind to wander. Just gently bring your focus back to your breath.

What is one mindfulness technique you learned today that you can use on your own?

Consider deep breathing, body scanning, or visualization.