Lesson Plan

Mindfulness Mini-Session Outline

Students will learn and practice two mindfulness techniques—deep breathing and grounding—to reduce stress and improve emotional regulation during a focused 30-minute counseling session.

Equipping 11th graders with simple, accessible tools promotes self-awareness, helps manage overwhelming emotions, and supports academic and personal well-being.

Audience

Time

Approach

Materials

Prep

Review Materials

5 minutes

Step 1

Introduction

5 minutes

Step 2

Guided Breathing

10 minutes

Step 3

Grounding Technique

10 minutes

Step 4

Reflection and Wrap-Up

5 minutes

Lesson Plan

Mindfulness Mini-Session Outline

Equip an 11th grade student with two quick mindfulness tools—diaphragmatic breathing and 5-4-3-2-1 grounding—to reduce stress and improve emotional regulation.

These simple, accessible exercises empower students to self-regulate emotions, reduce overwhelm, and build resilience for academic and personal challenges.

Audience

Time

Approach

Materials

Prep

Review Materials

5 minutes

Step 1

Introduction

5 minutes

Step 2

Guided Breathing

10 minutes

Step 3

Grounding Technique

10 minutes

Step 4

Reflection and Wrap-Up

5 minutes

Slide Deck

Calm Breathing Exercise

Welcome the student. Explain that we’ll practice a simple breathing technique to calm the mind and body. Emphasize that it’s okay if it feels unusual at first and that practice makes it more natural.

Position & Posture

Guide the student to sit comfortably with both feet flat on the floor. Ensure their spine is upright but relaxed. Place one hand on the chest and one on the belly to feel movement.

Step 1: Inhale Deeply

Instruct the student to inhale slowly through the nose. Model the inhale with an arrow graphic rising to show belly expansion. Count silently or out loud to ensure a steady pace.

Step 2: Exhale Slowly

Demonstrate a gentle, controlled exhale through the mouth. Use a downward arrow graphic to illustrate the belly contracting. Encourage the student to let go of tension on the exhale.

Practice & Rhythm

Encourage the student to continue this pattern for 5–7 complete breaths. Remind them to focus on the physical sensation of movement in the belly and the rhythm of inhale/exhale.

Lesson Plan

Mindfulness Mini-Session Outline

Audience

Time

Approach

Materials

Prep

Review Materials

Step 1

Introduction

Step 2

Guided Breathing

Step 3

Grounding Technique

Step 4

Reflection and Wrap-Up

Lesson Plan

Mindfulness Mini-Session Outline

Audience

Time

Approach

Materials

Prep

Review Materials

Step 1

Introduction

Step 2

Guided Breathing

Step 3

Grounding Technique

Step 4

Reflection and Wrap-Up

Slide Deck

Calm Breathing Exercise

Position & Posture

Step 1: Inhale Deeply

Step 2: Exhale Slowly

Practice & Rhythm

Script

Activity

Mindful Moments

Emily Matson