Mindfulness Moments

Anna Dinardo

Tier 3

Lesson Plan

Mindfulness Moments Guide

Students will engage in a brief guided breathing exercise and reflective journaling to reduce stress and improve focus.

Adolescents face academic and social pressures; quick mindfulness techniques support emotional regulation and concentration, promoting resilience and readiness to learn.

Audience

9th Grade Students

Time

10 minutes

Approach

Guided breathing paired with reflective journaling

Materials

Guided Breathing Script, and Mindful Reflection Journal

Prep

Teacher Preparation

2 minutes

Choose a quiet, comfortable space free of distractions
Ensure students have access to the Guided Breathing Script and Mindful Reflection Journal
Familiarize yourself with the breathing cues and reflection prompts

Step 1

Introduction

1 minute

Briefly explain the purpose: reducing stress and enhancing focus
Emphasize this practice can be used anytime students feel overwhelmed

Step 2

Guided Breathing Exercise

4 minutes

Distribute or display the Guided Breathing Script
Lead students through each step, modelling calm and steady pacing
Invite students to close their eyes, relax shoulders, and follow the breathing counts
Use a soft tone and pauses to reinforce mindfulness

Step 3

Reflection Journaling

4 minutes

Hand out the Mindful Reflection Journal
Prompt students to record how they feel before vs. after the exercise
Ask them to note any thoughts or sensations that arose during breathing
Encourage honest, private responses to deepen self-awareness

Step 4

Closing and Reinforcement

1 minute

Invite volunteers to share (optional) one insight or feeling change
Remind students they can revisit this practice anytime
Encourage setting a personal reminder to practice daily

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Script

Guided Breathing Script

Teacher: “Thank you for taking this moment to practice with me. Let’s begin by finding a comfortable seated position. Place your feet flat on the floor, rest your hands gently on your thighs, and sit up tall but relaxed. If it feels comfortable, you can softly close your eyes or let your gaze rest on a spot in front of you.

(Teacher pauses for 5 seconds.)

Teacher: “We’re going to do a series of slow, mindful breaths. I will guide you with a gentle count, and then we will pause between breaths. Follow my voice and do your best to match the pace.

Breath 1
Teacher: “Inhale slowly through your nose for a count of four: 1…2…3…4. (Pause in silence for ~4 seconds.) Now hold that breath for two counts: 1…2. (Pause for ~2 seconds.) And exhale fully through your mouth for six counts: 1…2…3…4…5…6. (Pause for ~6 seconds.)”

(Teacher pauses 3 seconds.)

Breath 2
Teacher: “Again, inhale through your nose for four: 1…2…3…4. (Pause.) Hold: 1…2. (Pause.) Exhale through your mouth for six: 1…2…3…4…5…6. (Pause.)”

(Teacher pauses 3 seconds.)

Breath 3
Teacher: “Breathe in for four: 1…2…3…4. (Pause.) Hold for two: 1…2. (Pause.) Exhale for six: 1…2…3…4…5…6. (Pause.)”

(Teacher pauses 3 seconds.)

Breath 4
Teacher: “Inhale 1…2…3…4. (Pause.) Hold 1…2. (Pause.) Exhale 1…2…3…4…5…6. (Pause.)”

(Teacher pauses 3 seconds.)

Breath 5
Teacher: “One more time—inhale for four: 1…2…3…4. (Pause.) Hold: 1…2. (Pause.) Exhale for six: 1…2…3…4…5…6. (Pause.)”

(Teacher pauses 5 seconds.)

Teacher: “Great job. Notice how your body feels. Observe any points of tension—now softened—or any sense of calm you can carry forward. When you’re ready, gently open your eyes or lift your gaze and bring your attention back to this space.”

Teacher: “You can use this breathing pattern anytime you notice stress or distraction. Remember: in for four, hold for two, out for six.”

(End of script.)

Worksheet

Mindful Reflection Journal

Name: ______________________ Date: ________________ Class: ____________

Before the breathing exercise, how are you feeling? (Emotions, energy level, stress)
After the breathing exercise, how do you feel now?
What changes did you notice between before and after? (Physical, emotional, mental)
Describe any thoughts, images, or sensations that came up during the breathing practice.
How might you use this breathing technique in your daily life? (e.g., before tests, sports, or when feeling overwhelmed)
Optional: Write a short mantra or reminder to yourself to stay mindful throughout the day.