Mindfulness & Relaxation

Overview

This 60-minute session is lesson 10 of the unit "Embracing Change Together" focused on helping students develop mindfulness and relaxation techniques to manage anxiety and nervousness related to change. The lesson aligns with the PSHE Association Programme of Study for Key Stage 2 (ages 9–11) and draws on principles from the National Curriculum and Social, Emotional and Mental Health (SEMH) frameworks.

Age Group

• Pupils aged 9–11 years (Upper Key Stage 2)

Class Size

• Designed for 8 students (adaptable for 3 students)

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Learning Objectives

By the end of the lesson, pupils will be able to:

1. Define mindfulness and recognise how it helps with managing feelings of anxiety and stress.
2. Demonstrate at least two different mindfulness or relaxation techniques.
3. Reflect on situations where they might use these techniques during times of change.
4. Work collaboratively to create a personalised "Mindfulness & Relaxation Toolkit" for managing nervousness.

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Curriculum Links

• PSHE Association Programme of Study - Key Stage 2:
  • Health and Wellbeing — mental wellbeing, emotional regulation, coping strategies
  • Living in the Wider World — managing change and transitions
• Personal Development & SEMH Guidance:
  • Developing self-awareness and emotional regulation
  • Cultivating resilience in response to change

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Resources

• Soft mats or cushions for sitting
• Timer or chime bell
• Mindfulness prompt cards (breathing, grounding, visualisation exercises)
• Blank A4 sheets, coloured pencils, and stickers for toolkit creation
• Emotion thermometers printouts (simple visuals of anxiety scale 0-5)
• Whiteboard or flipchart with markers

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Lesson Structure

1. Introduction & Setting the Scene (10 minutes)

• Welcome & Warm-up:
  Begin with a breathing check-in: everyone takes three deep, slow breaths together.
• Discussion Starter:
  Ask, "Can you think of a time when you felt nervous or worried about a change? How did you feel in your body?"
  Record some answers on the board (focus on physical feelings like heart racing, tummy butterflies, etc.).
• Link to Lesson:
  Briefly explain that mindfulness offers ways to calm these feelings and helps us feel more in control.

2. What is Mindfulness? (5 minutes)

• Define mindfulness simply: "Paying attention on purpose, right now, without judgement."
• Share a short, relatable example (e.g., really noticing the taste of an apple or feeling the sun on your skin).
• Engage pupils in a quick mindful listening activity: listen carefully for 30 seconds and count how many different sounds they can hear in the classroom.

3. Guided Mindfulness Practice (15 minutes)

• Exercise 1: Belly Breathing with Visualisation (7 mins)
  • Pupils lie or sit comfortably with hands on belly.
  • Guide them to focus on the rise and fall of breath, imagining blowing bubbles slowly.
• Exercise 2: Grounding Exercise (5 mins)
  • The 5-4-3-2-1 sensory technique: name 5 things they see, 4 they can feel, 3 they hear, 2 they smell, 1 they taste.
• Debrief (3 mins):
  • Ask how each exercise made them feel and note feelings on the emotion thermometer printout.

4. Creating a Mindfulness & Relaxation Toolkit (20 minutes)

• Group Task:
  Pupils create a personalised toolkit with drawings, words, or symbols representing techniques that help them.
• Include prompt cards to inspire ideas: breathing exercises, calming sounds, positive affirmations, favourite place visualisation, etc.
• Encourage sharing why they chose each item and how it can help during tough moments.
• Teacher circulates to support and stretch thinking towards situational application (e.g., before a big change like moving to a new class).

5. Reflection & Application (8 minutes)

• Prompt pupils to think of a recent or upcoming change (moving houses, new teacher, sibling arriving etc).
• Ask each to share which technique from their toolkit they might use and why.
• Reinforce the idea that mindfulness doesn’t remove challenges but helps us manage feelings so changes feel less scary.

6. Calm Closure (2 minutes)

• End with a final calming breath exercise: a slow inhale for 4 counts, hold 2, exhale 6 counts.
• Encourage pupils to take this breathing anywhere they start feeling overwhelmed.

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Assessment & Feedback

• Observational assessment during activities (engagement and understanding).
• Use pupil reflections to gauge awareness of anxiety triggers and application of mindfulness.
• Collection of Mindfulness Toolkit artworks for informal assessment of individual insight.

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Differentiation Strategies

• For pupils with additional needs: simplify instructions, offer visuals and tactile supports.
• For advanced learners: introduce the concept of mindful journaling or use of mindfulness apps at home (with parental permission).
• For less engaged students: incorporate movement-based mindfulness like slow, mindful stretching if seated activities are challenging.

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Extension Opportunities

• Assign a mindfulness diary challenge for the week—record when and how pupils use their new techniques.
• Plan a follow-up session involving peer teaching, where pupils guide classmates in their favourite relaxation exercise.

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Teacher’s Notes

• Create a calm, distraction-free environment—dim lights, comfortable seating.
• Model mindfulness by maintaining a calming tone and movement throughout the lesson.
• Provide clear explanations about why mindfulness is a life skill, particularly when facing change, aligning with PSHE aims of building resilience and emotional literacy.

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This lesson takes a holistic, creative approach to embedding mindfulness as a practical tool for young learners to embrace the emotional challenges that come with changes in their lives, supporting their emotional wellbeing in a warm, inclusive learning space.