Lesson Plan
Mindfulness: Your Inner Calm
Students will be able to define mindfulness and demonstrate a basic mindful breathing exercise.
This lesson is important because it introduces students to practical techniques for stress reduction, emotional regulation, and improved focus, which are valuable life skills.
Audience
8th Grade
Time
45 minutes
Approach
Through discussion, guided practice, and reflection.
Materials
Slide Deck: Training Your Attention, Script: Mindful Breathing Exercise Script, and Journal: "Mindfulness in My Day" Log
Prep
Teacher Preparation
15 minutes
- Review the Mindfulness: Your Inner Calm Lesson Plan and all linked materials: Training Your Attention Slide Deck, Mindful Breathing Exercise Script, and "Mindfulness in My Day" Log.
- Ensure projector/screen is set up for the slide deck.
- Print or prepare digital copies of the "Mindfulness in My Day" Log for each student.
Step 1
"The Racing Mind" Opening Reflection
5 minutes
- Begin with a quick warm-up reflection (no need to share aloud). (Refer to Slide 1)
- Ask students to jot down or mentally note any thoughts or feelings they bring to class.
- Transition by acknowledging that our minds are often busy and introduce the idea of learning to gently observe them.
Step 2
What is Mindfulness? (And What It's Not)
10 minutes
- Use the Training Your Attention Slide Deck to guide a discussion on defining mindfulness.
- Address common misconceptions (e.g., emptying your mind, being emotionless).
- Emphasize key concepts: present moment awareness, non-judgment, and noticing 'automatic pilot.' (Refer to Slide 2, Slide 3, Slide 4)
Step 3
Guided Mindful Breathing Practice
15 minutes
- Explain the purpose of mindful breathing as an anchor for attention. (Refer to Slide 5)
- Lead students through the Mindful Breathing Exercise Script.
- Remind them that it's okay for their minds to wander and to gently bring their attention back. (Refer to Slide 6)
Step 4
The "Mindful Minute" in Daily Life
10 minutes
- Discuss how to incorporate mindful moments into daily routines (e.g., eating, walking, listening). (Refer to Slide 7)
- Introduce the "Mindfulness in My Day" Log and explain how students can use it to track their practice.
- Assign the log as a short, optional take-home reflection. (Refer to Slide 8)
Step 5
Group Debrief and Discussion
5 minutes
- Facilitate a brief discussion about their experience with the breathing exercise and initial thoughts on mindfulness.
- Ask open-ended questions like: "What did you notice during the exercise?" or "How might mindfulness be helpful in your life?" (Refer to Slide 9)
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Slide Deck
Your Busy Mind: What's Happening In There?
Take a moment. What thoughts are you bringing to class today? How do you feel right now?
Welcome students. Explain that today's lesson will explore how our minds work and introduce a tool to help us focus and feel calmer. Ask students to take a moment to notice their thoughts and feelings without judgment as they settle into class.
What is Mindfulness?
Mindfulness is paying attention, on purpose, to the present moment, without judgment.
Introduce mindfulness. Explain it's not about emptying the mind, but about paying attention to the present moment. Emphasize observation without judgment. Use an analogy like watching clouds pass by.
Mindfulness is NOT...
- Emptying your mind
- Being emotionless
- Stopping thoughts or feelings
- Relaxation (though it can lead to it)
Address common misconceptions. Explain that mindfulness isn't about clearing your mind or being emotionless. It's about noticing what is happening. The goal is to notice, not to fix or change immediately.
Are You on 'Automatic Pilot'?
How often do you do things without really noticing?
- Eating a meal?
- Walking to class?
- Listening to someone speak?
Discuss 'automatic pilot.' Give examples like eating a snack without noticing the taste, or walking to class without remembering the journey. Explain how mindfulness helps us 'wake up' to our experiences.
Your Breath: An Anchor to the Present
Our breath is always with us.
It can help us focus our attention and connect with the present moment.
Transition to mindful breathing. Explain that our breath is always with us and can be an anchor to the present moment. It's a simple, accessible tool.
Guided Mindful Breathing Practice
Let's try a simple exercise together.
Find a comfortable position, gently close your eyes if you wish, or lower your gaze.
Prepare students for the guided exercise. Remind them it's normal for the mind to wander. The 'practice' is gently bringing it back. Encourage a comfortable, upright posture. Then, proceed with the Mindful Breathing Exercise Script.
Mindful Minutes in Your Day
How can you bring mindfulness into your everyday life?
- Mindful eating
- Mindful walking
- Mindful listening
- Before a test or presentation
Discuss how to integrate mindfulness. Brainstorm brief moments students can practice during their day. Emphasize that even 30 seconds can make a difference.
Your Mindfulness Log
Use the "Mindfulness in My Day" Log to track your mindful moments and observations.
Introduce the journal. Explain its purpose as a tool for self-reflection and noticing patterns. Assign it as a low-stakes, optional activity to reinforce learning.
Reflect and Share
What did you notice during our breathing exercise?
How might mindfulness be helpful to you?
Facilitate a brief debrief. Ask open-ended questions to encourage sharing experiences and initial insights. Reiterate that mindfulness is a skill that develops over time.
Script
Mindful Breathing Exercise Script
(Teacher Note: Speak slowly and gently, with pauses between instructions. Model a calm, steady voice.)
"Welcome, everyone. As we prepare for this exercise, I invite you to find a comfortable posture in your chair. You can sit upright, with your feet flat on the floor, or whatever feels natural for you right now.
If you feel comfortable, you can gently close your eyes, or if you prefer, you can soften your gaze by looking down at a spot in front of you.
Now, let's take a moment to simply arrive. Notice your body sitting in the chair. Notice the contact points: your feet on the floor, your body on the seat.
Bring your attention now to your breath. There's no need to change it or breathe in any special way. Just notice your natural breath as it is.
Where do you feel your breath most strongly? Perhaps in your nostrils as the air enters and leaves... or in your chest as it gently rises and falls... or maybe in your belly, expanding and contracting.
Just choose one spot where you can feel the sensations of your breath most clearly. And rest your attention there.
Simply observe each inhale... and each exhale.
Your mind might start to wander. That's perfectly normal. It's what minds do. When you notice your mind has drifted off, gently, without judgment, guide your attention back to your chosen spot where you feel your breath.
Each time your mind wanders and you gently bring it back, you're building a muscle. You're training your attention. There's no right or wrong way for your mind to be.
Just breathing in... and breathing out. Noticing the sensation of each breath.
Perhaps you notice the coolness of the air as you inhale... the warmth as you exhale.
Continue to sit with your breath for a few more moments. If your mind is busy, that's okay. Just keep bringing your attention back to your breath, again and again.
Now, slowly begin to expand your awareness beyond your breath. Notice the sounds in the room... the feeling of your clothes against your skin... the sense of your body in the space.
When you're ready, you can gently open your eyes or lift your gaze.
Take a moment to notice how you feel. Thank you for participating in this exercise."
Journal
"Mindfulness in My Day" Log
Mindfulness is about paying attention to the present moment. It's a skill you can practice anywhere, anytime! Use this log to observe moments of mindfulness in your day.
Instructions:
- Find a moment: Choose a simple, everyday activity (like eating, walking, listening to music, doing homework, or even just waiting). Try to pick something you often do without fully noticing.
- Be present: For a short time (even 30 seconds to a few minutes), try to focus all your attention on that activity. What do you notice with your senses? What thoughts come up?
- Reflect: After your mindful moment, answer the questions below. There are no right or wrong answers, just observations!
My Mindful Moments
Moment 1
Date:
Activity I chose:
What did I notice with my senses (sight, sound, smell, taste, touch) during this activity?
What thoughts or feelings came up during this mindful moment?
How did this mindful moment feel different from when I usually do this activity?
Moment 2
Date:
Activity I chose:
What did I notice with my senses (sight, sound, smell, taste, touch) during this activity?
What thoughts or feelings came up during this mindful moment?
How did this mindful moment feel different from when I usually do this activity?
Moment 3 (Optional)
Date:
Activity I chose:
What did I notice with my senses (sight, sound, smell, taste, touch) during this activity?
What thoughts or feelings came up during this mindful moment?
How did this mindful moment feel different from when I usually do this activity?
Overall Reflection:
What is one new thing you learned or noticed about yourself through this mindfulness practice?