Mini-Lesson Plan: The Mindfulness & Meditation Blueprint For A Happier Life

Feedback from TG:

  • the benefit of this course it that we are showing how laser mindfulness and meditation practices are highly beneficial
  • for the new learner, we are showing them how to start with the ONE technique for mindfulness and the ONE technique for meditation
  • for the more seasoned practitioner, we are giving them structure and showing how the short recipe and insight for contemplation can provide them with a yummy way to nourish themselves
  • we want to explain the relationship between mindfulness and mediation 
  • how to apply
  • ultimately this is a forum for the learner to have their own experience that we help them to explore.

Download title: Breathe in, Zen Out: The Mindfulness & Meditation Blueprint for A Happier Life 

Lesson Plan (Webinar):

This lesson plan is to introduce 5-minute impactful meditation and mindfulness to viewers. They will watch a video lesson, read a text lesson and try one meditation technique during the session.


60 minutes

Objective/Learning Outcome

  • Define meditation and mindfulness
  • Acknowledge the wide variety of meditation techniques
  • Describe the potential benefits of meditation of how short, consistent meditation and mindfulness activities can be highly impactful.
  • Describe the potential benefits of short mindfulness activities
  • Practice meditation technique
  • Recognize how and when meditation  and mindfulness activities can be used to calm the body and mind and make your life happy

Duration (in min)

Teaching Strategy

Description of Learning Activity

5 min

Start with a story to gain attention of viewers

Nan-in, a Japanese master during the Meiji era (1868-1912), received a university professor who came to inquire about Zen.

Nan-in served tea. He poured his visitor’s cup full, and then kept on pouring.

The professor watched the overflow until he no longer could restrain himself. “It is overfull. No more will go in!”

“Like this cup,” Nan-in said, “you are full of your own opinions and speculations. How can I show you Zen unless you first empty your cup?”

5 min 

Brainstorm and discuss Ideas for the composition of individual assignments.

Have your ever thought how full is your cup?

Can you take in more?

What perspective do you have of yourself?

Do you feel burnout?

When is the last time you spent time with yourself?

5 min

Re-looping of previous knowledge to create the background

The world is a chaos. Everything is changing and changing since the time you were born.

But that is just the outside of the world. Like shadows, it is an illusion.

It is a temporary combination or light and shadow, shape and form.

We all need “Zen”, that means recognising your true self, focusing on-WHAT AM I? 

Do you want to change your life, need a reliable, fresh and personal perspective on mindfulness?

Do you want to refocus on yourself?

5 min

Contextualize and Create the middle ground by merging it with background and introduce topic

There is nothing so difficult about recognising your own self. All you need is a few moments from your day, dedicated to yourself.

Today we are going to discuss how you can Zen out through mindfulness and meditation, that leads you towards a happier life.

5 min

Create the Foreground

Having and keeping up meditation and a reflection practice can change your life, something about setting aside the ideal opportunity for thoughtfulness is liberating.

Regardless of whether you are doing it to discover answers to the most important inquiries of presence or you need a superior method to utilize pressure, contemplation is an intense instrument to consolidate into your life to happier end.

One of the foundations of this webinar is the expectation to start. In spite of the fact that it very well may be finished with insignificant minutes on end it is as yet important to have the expectation to hone.

We as individuals are fit for awesome things once we put our psyche to them considerably more so when there is a reasonable reason.

As you progress all through your meditations remember this minute, the minute you chose to start and why. It will work well for you, both to drive and steer you.

5 min

Add Details, Gather, Reflect, and Analyse

Meditation can be defined in many ways. But a simple way to think of it is training your attention to achieve a mental state of calm concentration and positive emotions. (

It might include breathing exercises, yoga and guided lessons to help you become aware of your body sensations, thoughts and feelings.

  • Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety and depression.
  • Mindfulness can also help treat people with specific problems including depression, pain, smoking and addiction.
  • Mindfulness-based interventions can improve physical health, too. For example, mindfulness may reduce pain, fatigue and stress in people with chronic pain. Other studies have found preliminary evidence that mindfulness might boost the immune system and help people recover more quickly from cold or flu.

5 min

Lead the discussion on rationale of the topic

How could simply tuning into your thoughts and feelings lead to so many positive outcomes throughout the body?

Researchers believe the benefits of mindfulness are related to its ability to dial down the body’s response to stress.

Chronic stress can impair the body’s immune system and make many other health problems worse. By lowering the stress response, mindfulness may have downstream effects throughout the body.

20 min

Guided activity. Facilitate in meditation and reflection

Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. 

It combines meditation with the practice of mindfulness, which can be defined as a mental state that involves being fully focused on “the now” so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.

Meditation is an empowerment that you can do whatever is required to be done in the world.

Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind.

Practicing mindfulness meditation doesn’t require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). To get started, all you need is a comfortable place to sit, three to five minutes of free time, and a judgment-free mind-set.

Activity: (give pause after each sentence) (soft music in the background)

1. Sit tall at a comfortable place. Fold your legs, back straight and put hands on your knees. Close your eyes. Allowing the mind and body still.

2. Focus on your breath

Breathe in…2….3….4….. 



Breathe in…2….3….4….. 



relaxed and easy. Allow it to be as natural as it can be

Breathe in…2….3….4….. 



Continue to breathe at this slow pace.

While you are breathing slowly, I’ll direct your breathing awareness to different stages of the breath. Focus all of your attention on each stage I mention.

First, notice the breath as it enters your nose. Notice each time you breathe in, the way the breath feels on your nostrils.

Feel the breath as it passes through your nasal passages, and down behind your throat.

Where does the air go next? Feel each time you inhale, the breath passing down your windpipe.

Feel the breath going down…..

Feel the breath going down….

Notice where the air enters your lungs. Allow your breathing awareness to deepen the feeling of relaxation you are experiencing.

Feel the air expand your lungs with each in breath.

Feel your lungs expand… and relax….

expand…. and relax…..

expand…. and relax…..

Now notice the exhalation phase of breathing.

Observe as the air leaves your lungs and begins to travel upward. Focus your attention on that moment of each breath.

Now turn your attention to the breath traveling up and out, through your mouth. Feel the breath in your throat, your mouth, and across your lips.

Notice each breath as a whole now. See how the breaths flow like waves. Fist in…. and then a pause…. and out…. and then a pause….

Notice the pauses, these rests between breaths.

Now as you relax… you can count your breaths as they continue to flow gently. Count 10 breaths.


Now let’s focus on other parts of body one by one.

Focus on the top most part of your body. Upper part of your skull

Focus on what is happening in this area?

There might be heat, soft vibration, tingling or some might just not feel anything

Now lower your attention to your forehead, face and jaw. Allow the muscles to relax

Now bring your attention to your shoulders. Look for any tension in muscles. Allow them to relax.

Extending down relaxation to your arms moving down to your wrists.

Direct your attention to upper and lower back. Observe the area of tension and make it relax through your breaths.

Notice the expansion of your abdomen focusing on your breath.

Notice your lower body. Scan your legs and where they’re in contact with ground or chair.

When you’re ready focus on your ankles and toes. Make them relax and release the tension through breathing.

When you are relaxed and ready to return to your day, you can reawaken your body and return to the present with a new energy.

5 min

Recollecting ideas and closing

Today, many of us have a strong desire to make life changes that lead us to a new level of happiness. And many of us feel an urgent call to make a difference in a world that creates a better future for all of us.

But the truth is that we can only change the world by changing ourselves, if we want to save the world we will have to fix our mistakes.

Inner change is the key to outer change. We offer 10 spiritual topics and lessons on them that make a real difference from the inside out.

These lessons have the power to radically change the way we see and experience things. And
this has a direct impact on our way of doing things.

Each lesson trains the “inner self” that free us from the narrow ego of the mind and awaken our wonders as infinite spiritual beings.

From that place, we can be truly effective agents of change in our lives and the world.

You don’t have to go to the summit to apply these 10 spiritual lessons: their effects come from practicing them in our daily lives. 

All you need is a little intent and discipline … And the willingness to step into a new way of life and way of life!Min

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