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Mindfulness Moments

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Ashlee Britton

Tier 3
For Schools

Lesson Plan

Finding Your Calm Spot

Students will learn and practice basic mindfulness techniques to help manage stress, improve focus, and regulate emotions.

Learning mindfulness can help students feel calmer, focus better in class, and understand their feelings, which are important skills for their overall well-being and daily life.

Audience

Elementary School Students

Time

20 minutes

Approach

Through guided breathing and sensory awareness, students will discover personal calm strategies.

Materials

  • Breathe and Be Slide Deck, and - Mindful Breathing Exercise Activity

Prep

Gather Materials & Review

5 minutes

Review the Breathe and Be Slide Deck and the Mindful Breathing Exercise Activity. Prepare a quiet space for the individual session.

Step 1

Introduction to Mindfulness (5 minutes)

5 minutes

  1. Begin by asking the student: "Have you ever felt worried or like your mind was super busy?" Listen to their response.
    2. Explain that today, you'll learn a special way to find a 'calm spot' inside of them, no matter what's happening. Introduce the term 'mindfulness' as paying attention to the present moment, like noticing your breath or what you hear right now.
    3. Transition to the Breathe and Be Slide Deck to visually introduce the concepts.

Step 2

Guided Mindfulness Practice (10 minutes)

10 minutes

  1. Guide the student through the 'Breathe and Be' slides, focusing on the visual cues and simple instructions.
    2. Lead the student through the Mindful Breathing Exercise Activity. Emphasize gentle breathing and noticing sensations.
    3. Offer gentle reminders to bring their attention back to their breath if their mind wanders. "It's okay if your mind floats away, just gently bring it back to your breath."

Step 3

Reflection and Application (5 minutes)

5 minutes

  1. After the activity, ask the student: "How did that feel? What did you notice?"
    2. Discuss when and where they might use this 'calm spot' technique (e.g., before a test, when they feel frustrated, before bedtime).
    3. Encourage them to practice their mindful breathing at home or whenever they need to find their calm spot.
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Slide Deck

Welcome to Mindfulness Moments!

Finding Your Calm Spot!

Welcome the student and explain that today's lesson is about finding a calm feeling inside, like a secret superpower. Ask: "Have you ever felt worried or like your mind was super busy?" Listen and affirm their feelings.

What is Mindfulness?

Mindfulness is paying attention to the present moment.

It's like focusing on one thing at a time:

  • Your breath
  • Sounds around you
  • How your body feels

It helps us find our calm spot!

Introduce mindfulness simply. Explain it's about paying attention to what's happening right now. Give simple examples: noticing what they hear, what they feel. Connect it to finding their 'calm spot'.

Your Breath: A Superpower!

Your breath can help you feel calm.

It's always with you, like a secret tool!

Let's try taking a slow, gentle breath together.

Introduce the idea of breath as an anchor. Explain that their breath is always with them and can help them feel calm. Demonstrate taking a slow, deep breath.

Belly Breathing: The Secret!

  1. Put one hand on your belly.
  2. Take a slow, gentle breath in through your nose. Feel your belly rise!
  3. Slowly breathe out through your mouth. Feel your belly fall.
  4. Keep going, noticing your breath.

Explain the belly breathing technique. Ask the student to place a hand on their belly to feel it rise and fall. Emphasize it's okay if their mind wanders.

Let's Practice!

Now, let's try a special activity to practice our mindful breathing.

Remember to be gentle with yourself!

We are going to do the Mindful Breathing Exercise Activity!

Transition to the Mindful Breathing Exercise Activity. Explain that this activity will help them practice what they just learned. Encourage them to try their best and be kind to themselves.

Your Calm Spot

You now have a tool to find your calm spot!

Use your breath whenever you need to feel:

  • Calm
  • Focused
  • Happy

Great job!

After the activity, reflect with the student. Ask them how they felt and what they noticed. Reiterate that they can use this technique anytime, anywhere, to find their calm spot.

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Activity

Mindful Breathing Exercise: Follow Your Breath

Goal: To help you practice noticing your breath and finding a calm feeling.

Instructions:

  1. Find a Comfy Spot: Sit or lie down in a way that feels comfortable for you. You can close your eyes gently or look at a spot on the floor.

  2. Place Your Hand: Gently place one hand on your belly. This helps you feel your breath.

  3. Take a Big Sigh: Let out a big, gentle sigh, like you're letting go of everything. Whoosh!


  4. Notice Your Breath: Now, just notice your breath. Don't try to change it, just watch it like you're watching a gentle wave.

    • As you breathe in, feel your belly rise under your hand.


    • As you breathe out, feel your belly fall.


  5. Count Your Breaths (Optional): If it helps you focus, you can quietly count to one as you breathe in, and two as you breathe out. Then start again: one in, two out.

  6. Mind Wandering: It's totally normal for your mind to think about other things. When it does, just gently notice where your mind went, and then kindly bring your attention back to your breath and your belly.

  7. Continue for a few minutes: We will do this for about 5-7 minutes. Just keep breathing gently and noticing.

After the Exercise:

  • How do you feel right now?


  • What did you notice about your breath or your body?


  • When might be a good time to try this exercise again?


Remember, your breath is always with you, and it can help you find your calm spot anytime you need it!

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