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Mindfulness Moments

Lesson Plan

Simple Mindfulness Exercise

To provide a brief mindfulness exercise that teaches coping skills, enhances focus, and reduces stress in a 10-minute session.

Mindfulness practice helps individuals center their thoughts and manage stress, crucial for maintaining mental well-being and effective coping strategies.

Audience

Individual Adults

Time

10 minutes per session

Approach

Step-by-step mindfulness guidance with reflection.

Materials

Simple Mindfulness Exercise, Guided Mindfulness Script, and Mindfulness Reflection

Prep

Preparation

3 minutes

Step 1

Introduction

2 minutes

  • Welcome the individual and briefly explain the purpose of the exercise.
  • Set expectations for a calm, undisturbed session.

Step 2

Mindfulness Exercise

5 minutes

  • Guide the individual through the mindfulness script using the Guided Mindfulness Script.
  • Encourage slow, deep breathing and focus on the present moment.

Step 3

Reflection

3 minutes

  • Conclude with a cool-down reflection using the Mindfulness Reflection.
  • Ask the individual to share any observations about their thoughts or feelings during the exercise.
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Script

Mindfulness Moments: Guided Session Script

Introduction (2 minutes)

"Welcome. Today, we're going to take a few minutes to focus on our breathing and become aware of the present moment. I invite you to relax, settle into a comfortable position, and let any outside concerns fade away. Our goal is to center ourselves and create a space of calm."


Mindfulness Exercise (5 minutes)

"Let's begin by closing our eyes if you feel comfortable. Take a deep breath in through your nose, hold for a moment, and then slowly exhale through your mouth. Continue to breathe slowly and deeply at your own pace. As you breathe, notice the sensation of air filling your lungs and then gently leaving your body."

"Allow any thoughts to simply pass by as if they were clouds drifting across a clear sky. If you find your focus wandering, softly guide your attention back to your breath. Feel the calm and the stillness in this moment."

"Now, bring your awareness to how your body feels. Notice any areas of tension or comfort. With each exhale, imagine releasing any stress or worry from your mind and body."





Reflection (3 minutes)

"As we begin to wrap up, take another deep breath and slowly open your eyes when you're ready. Reflect on what you experienced. Did you notice any changes in the way your body or mind felt during the exercise? Feel free to share your observations, or simply take a moment to appreciate the calm you cultivated."





"Thank you for taking these moments for yourself today. Remember, this brief mindfulness practice can be a helpful tool whenever you feel the need to pause and reconnect with your inner peace."

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Cool Down

Mindfulness Reflection

After completing the mindfulness exercise, take a few moments to reflect on your experience. This reflection activity is designed to help you process the session and integrate its calming effects into your day-to-day life.

Reflection Prompts

  1. What did you notice?



  2. How did your body feel during and after the exercise?



  3. Were there any thoughts or sensations that stood out to you?



  4. What do you think the exercise brought to your awareness?



  5. How might you use this mindfulness practice in everyday moments of stress?



Take your time to absorb these prompts, and if you feel like sharing your reflections, feel free to jot down your thoughts either mentally or on paper. This process can help enhance the benefits of the mindfulness exercise by grounding you in your experience and reinforcing your coping skills.

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