3-Day Detailed Lesson Plan: Mindfulness and Emotional Regulation
Grade Level: Middle School / High School
Duration: 1 Hour per day
Learning Competency: Exhibit understanding of routines that promote
physiological development, health, personal development, and well-being.
Day 1: Understanding Mindfulness and Its Benefits
Objectives:
Define mindfulness and emotional regulation.
Discuss the physiological and psychological benefits of mindfulness.
Introduce basic mindfulness practices.
Materials Needed:
Whiteboard and markers
Projector or screen for a video
Journals or notebooks for reflections
Handouts with mindfulness definitions and benefits
Activities:
1. Introduction (10 minutes):
Warm-Up Discussion: Ask students to share what they know about
mindfulness. Write their responses on the whiteboard.
Definition: Clearly define mindfulness as “maintaining awareness of the
present moment while acknowledging and accepting one's feelings,
thoughts, and bodily sensations.”
2. Benefits of Mindfulness (15 minutes):
Presentation: Show a brief video or presentation that illustrates the
physiological and psychological benefits of mindfulness (e.g., stress
reduction, improved concentration, emotional balance).
Discussion: Invite students to share their thoughts on how mindfulness can
affect their daily lives.
3. Mindfulness Practice (20 minutes):
Guided Meditation: Lead a short, guided mindfulness meditation (5-7
minutes), focusing on breath awareness.
Reflection: After the practice, allow students to jot down their feelings and
experiences in their journals.
4. Homework Assignment (15 minutes):
Assigned Reading: Provide students with a short article on mindfulness,
including tips on how to practice it in everyday life.
Journal Entry: Ask students to write a one-page reflection about how
mindfulness may help them with their emotional experiences in the coming
week.
Day 2: Emotional Regulation Skills and Techniques
Objectives:
Explore various techniques for emotional regulation.
Practice implementing techniques for real-life situations.
Create a personal emotional regulation toolkit.
Materials Needed:
Printed worksheets with emotional regulation techniques
Art supplies (markers, paper, etc.) for creating toolkits
Activities:
1. Review of Day 1 (10 minutes):
Discussion: Begin with a quick review of mindfulness and its benefits. Ask
students to share insights from their homework reflections.
2. Understanding Emotional Regulation (10 minutes):
Definition: Define emotional regulation: “The ability to monitor, evaluate,
and modulate emotional reactions in a healthy way.”
Key Techniques: Introduce techniques such as:
Deep breathing
Journaling
Positive self-talk
Grounding exercises
3. Skill Practice (20 minutes):
Follow Along: Lead students through a deep breathing exercise and a
grounding technique (e.g., the 5-4-3-2-1 technique).
Journaling Exercise: Provide a structured journaling prompt about a recent
emotional experience and how they managed the emotion.
4. Creating a Personal Emotional Regulation Toolkit (20 minutes):
Activity: In small groups, students brainstorm and create a visual “Toolkit”
that outlines their top strategies for emotional regulation. They can use art
supplies to make it visually appealing.
Sharing: Have each group briefly present their toolkit ideas to the class.
Day 3: Developing Mindfulness Routines
Objectives:
Build a personalized mindfulness routine that incorporates emotional
regulation techniques.
Foster peer accountability and support for maintaining these routines.
Materials Needed:
Blank planners (daily and weekly templates)
Handouts with examples of mindfulness routines
Activities:
1. Review of Day 2 (10 minutes):
Reflection: Ask students to share one emotional regulation technique they
found helpful in the previous lesson.
2. Introduction to Mindfulness Routines (15 minutes):
Discussion: Explain the importance of having a daily or weekly routine for
practicing mindfulness and emotional regulation. Discuss how routines
contribute to overall health and personal development.
Share examples of routines (e.g., morning meditation, mindfulness practice
during lunch, evening journaling).
3. Creating Personalized Mindfulness Routines (20 minutes):
Planner Activity: Hand out planners and guide students to create a
personalized mindfulness routine for the week. They should include:
Specific mindfulness practices (e.g., meditation, breathing exercises)
Emotional regulation strategies (e.g., journaling, deep breathing)
Physical activities (e.g., exercise, nature walks)
Goal Setting: Encourage students to set achievable goals regarding how
often they will practice these routines.
4. Pair Sharing and Accountability (15 minutes):
Peer Accountability: In pairs, students share their routines and goals.
Encourage them to discuss what they are excited about and potential
obstacles they may face.
Closing Discussion: Emphasize the importance of supporting each other in
maintaining their routines. Remind students to check in with their partners
after a week.
Assessment:
Participation in discussions and activities.
Journals with reflections on mindfulness and emotional regulation practices.
Personalized mindfulness routines completed.
Conclusion:
By the end of this three-day lesson plan, students will have an in-depth
understanding of mindfulness and emotional regulation, equipped with
practical techniques and personalized routines that enhance their
physiological development, health, personal growth, and overall well-being.
Encourage them to continue practicing mindfulness and emotional regulation
techniques beyond the classroom and to be mindful of their emotional
responses in everyday life.
