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Mini Mindful Break

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Lesson Plan

Mindful Moments Plan

Guide a 5th grade student through a 10-minute mindfulness break featuring sensory check-in, belly breathing, bubble breaths, and reflection to build self-regulation skills.

This individual mindfulness session reduces anxiety, improves focus, and teaches coping strategies, giving the student tools to manage stress and distractions.

Audience

5th Grade Student

Time

10 minutes

Approach

Structured mini-session with warm-up, breathing exercises, activity, and reflection.

Materials

Breathing Buddy Slides, Bubble Breaths Activity, and Five-Finger Focus Warm-up

Prep

Preparation

5 minutes

Step 1

Five-Finger Focus Warm-up

2 minutes

  • Introduce the Five-Finger Focus technique: use each finger to check in with senses
  • Guide the student to trace each finger while naming something they see, hear, feel, smell, and taste
  • Display Five-Finger Focus Warm-up visual to support engagement

Step 2

Breathing Technique Introduction

2 minutes

  • Present Breathing Buddy Slides to explain belly breathing
  • Place a small stuffed animal on the student’s belly to demonstrate rise and fall
  • Instruct the student to inhale slowly through the nose and exhale gently through the mouth

Step 3

Bubble Breaths Activity

3 minutes

  • Provide the student with Bubble Breaths Activity
  • Have them pretend to blow bubbles: inhale deeply, then exhale steadily to create an imaginary bubble
  • Encourage smooth, controlled exhalations to extend calm breathing

Step 4

Reflection

2 minutes

  • Ask the student how they feel after the breathing exercises and activity
  • Prompt them to notice any changes in heart rate, tension, or mood
  • Optionally have the student jot down or verbally share one observation

Step 5

Closure & Takeaway

1 minute

  • Summarize the key steps: sensory check, belly breathing, bubble breaths, reflection
  • Remind the student to use these strategies whenever they feel anxious or distracted
  • Thank the student for participating and practicing mindfulness today
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Slide Deck

Breathing Buddy

Use your favorite stuffed buddy to see how breath moves your belly. Ready to give it a try?

Welcome the student and introduce the activity. Explain that today we’ll use a favorite stuffed buddy to practice belly breathing—an easy way to calm our bodies and minds.

What Is Belly Breathing?

• Deep, slow breaths that make your tummy (not your chest) rise and fall.
• Place your buddy on your belly to watch each breath.

Define belly breathing in simple terms. Show how breathing deeply fills the belly first, not the chest. Encourage curiosity and observation.

Let’s Practice Together

  1. Sit or lie down comfortably, buddy on your belly.
  2. Inhale through your nose for 4 seconds—watch your buddy rise.
  3. Exhale through your mouth for 4 seconds—watch your buddy lower.
  4. Repeat 5 times at your own pace.

Guide the student step-by-step through the practice. Lead them with counts: inhale 1–2–3–4, exhale 1–2–3–4. Model with your own stuffed buddy or have the student follow along.

How Do You Feel?

Notice any changes in your body or mood?
• Is your heartbeat calmer?
• Do you feel more relaxed?
Use this Breathing Buddy trick whenever you need a quick break!

Encourage reflection. Ask the student to notice any difference in how they feel now compared to before. Reinforce that this is a tool they can use anytime they feel anxious.

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Activity

Bubble Breaths Activity Handout

Purpose: Practice slow, steady exhalations by pretending to blow bubbles. This helps calm your body and mind.

What You Need:

  • A comfortable seat or space on the floor
  • Your hands free (no pen required until you draw!)

Steps

  1. Sit up straight and relax your shoulders.
  2. Imagine you’re holding a bubble wand in front of you.
  3. Inhale slowly through your nose for a count of 3 (1–2–3).
  4. Pucker your lips, pretend you have the wand.
  5. Exhale gently and steadily for a count of 4 (1–2–3–4), as if you’re blowing a big bubble.
  6. Watch your imaginary bubble float away—feel the calm with each bubble you blow.
  7. Repeat steps 3–6 at least 5 times or until you feel more relaxed.

Draw Your Bubbles

Below, draw three bubbles to show how you feel after each breath:

Bubble 1:


Bubble 2:


Bubble 3:


Reflection Questions

  1. How did your body feel after blowing bubbles?





  2. Which bubble was the easiest to blow? Why?





  3. When could you use this bubble-breath trick during your day?





Remember: You can use bubble breaths anytime you need a quick calm-down tool!

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Warm Up

Five-Finger Focus Warm-up

Purpose: A quick sensory check-in using your five senses to help you refocus and calm your mind.

  1. Stretch one hand out in front of you with fingers spread like a star.
  2. Thumb – See: Look around and name one thing you see.
  3. Index – Hear: Listen carefully and name one thing you hear.
  4. Middle – Feel: Touch your desk or chair and name one thing you feel.
  5. Ring – Smell: Identify a scent in the room or think of a favorite smell.
  6. Pinky – Taste: Imagine a taste (like your favorite snack) or name something you taste.
  7. After each sense, take a deep breath in through your nose and out through your mouth.

Tip: You can repeat with your other hand or anytime you need to reset and focus!

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