Mindful Balance Lesson Plan Mindful Balance
Tier 3 Emotion Regulation Support
Duration 30 min
Why This Lesson?
Many adolescents struggle with overwhelming emotions and lack tools for self-regulation. This session teaches evidence-based DBT techniques to foster self-awareness, reduce emotional reactivity, and build coping skills for stress and anxiety.
Objective
Introduce 7th grade students to DBT mindfulness and emotion regulation skills through guided practice and reflective journaling, aiming to equip them with at least one concrete coping strategy for managing intense emotions.
Quick Info
Audience: 7th Grade Students
Approach: Interactive instruction, guided practice, reflection.
Materials:
DBT Mindfulness Handout
Emotion Regulation Journal
Guided Mindfulness Audio
Timer or Stopwatch
Preparation
Review the DBT Mindfulness Handout and Emotion Regulation Journal.
Print one copy of each handout per student.
Queue up Guided Mindfulness Audio and test volume.
Arrange a quiet, comfortable seating area for individual practice.
Session Roadmap
1
Greeting and Check-In
5 MIN
Welcome the student and establish rapport.
Ask how they’ve been feeling since the last session.
Note any immediate concerns or emotional needs.
2
Introduce Mindfulness Skill
7 MIN
Explain DBT and its focus on mindfulness and emotion regulation.
Distribute the **DBT Mindfulness Handout**.
Review “What” and “How” skills: **Observe**, **Describe**, **Participate**.
3
Guided Mindfulness Practice
8 MIN
Sit comfortably; set timer for 5 minutes. Play audio.
Focus on breath, body sensations, and nonjudgmental awareness.
Debrief: "What did you notice? How did your body feel?"
4
Emotion Regulation Reflection
7 MIN
Hand out the **Emotion Regulation Journal**.
Prompt student to identify a recent strong emotion and rate intensity.
Guide them to apply a DBT skill (e.g., opposite action).
5
Wrap-Up and Goal Setting
3 MIN
Summarize takeaways: mindfulness and one regulation strategy.
Set a small practice goal for the week.
Schedule the next check-in.
Mindful Balance Slides Mindful Balance
DBT Skills for Emotion Regulation
30-Minute Individual Session | 7th Grade | Tier 3 Support
Teacher Notes: Welcome the student and introduce the session. Explain that today’s focus is learning DBT skills—specifically mindfulness and emotion regulation—to help manage intense emotions.
Session Objectives
Understand DBT and mindfulness
Learn the “What” and “How” mindfulness skills
Practice a guided mindfulness exercise
Apply a DBT emotion regulation strategy
Set a personal practice goal
Teacher Notes: Review each objective with the student. Emphasize why each step is important for building coping skills.
What is DBT & Mindfulness?
DBT: Dialectical Behavior Therapy combines strategies for change and acceptance.
The "What" Skills
Teacher Notes: Briefly define DBT and its focus on balancing change and acceptance. Introduce the three core mindfulness skills from the DBT Mindfulness Handout.
Guided Practice
Sit with a straight spine
Focus on breath and body
Observe thoughts let them pass
5:00
Minutes
Teacher Notes: Have the student sit comfortably. Set a timer for 5 minutes and play the Guided Mindfulness Audio. Afterward, ask what they noticed in their body and mind.
Emotion Reflection
"How can I shift my response when emotions feel high?"
Identify a recent strong emotion
Rate the intensity (1–10)
Select a strategy: **Opposite Action**
Strategy Spotlight
Opposite Action
When an emotion's urge doesn't fit the situation, or isn't helpful, do the exact opposite of what you feel like doing.
Teacher Notes: Distribute the Emotion Regulation Journal Template. Guide the student to identify an emotion, rate its intensity, choose a DBT skill (e.g., opposite action), and outline steps.
Wrap-Up & Next Steps
Takeaways
Mindfulness builds awareness
DBT skills help manage intensity
Your Goal
DBT Mindfulness Handout DBT Mindfulness Handout
Present-Moment Awareness & Emotion Regulation
Name: _________________________
Date: __________________________
Objective
Learn and practice the three core DBT mindfulness skills—Observe, Describe, Participate—to build present-moment awareness and reduce emotional reactivity.
1
Observe (What Skill)
Definition: Notice thoughts, feelings, and sensations as if you’re an impartial witness—without judging or trying to change anything.
Quick Exercise
Find a quiet spot and set a timer for 1 minute . Simply watch your breath, body sensations, and any thoughts that come and go.
Reflection: What did you notice during your minute of observation?
2
Describe (What Skill)
Definition: Put words to what you observe. Label your experiences—thoughts, emotions, and sensations—clearly and accurately.
Quick Exercise
Look around your environment for 5 things . For each, silently say: "I see ___," "I hear ___," or "I feel ___."
Reflection: What words did you use to describe your experience?
3
Participate (How Skill)
Definition: Throw yourself fully into an activity. Lose self-consciousness and become one with what you’re doing in the moment.
Quick Exercise
Choose a simple activity (e.g., drinking water, drawing, walking). Immerse yourself completely for 2 minutes : notice every sensation and movement.
Reflection: How did it feel to give your full attention to the activity?
Putting the Skills Together
Choose a recent situation when you felt overwhelmed. Use all three skills:
1. Observe:
2. Describe:
3. Participate:
Plan your response:
Personal Practice Goal
Identify when and how you will practice these mindfulness skills this week (e.g., morning breather, mindful walk, pre-test calm).
When:
Where:
Skill(s):
Emotion Regulation Journal Template Emotion Regulation Journal
Understanding and Managing Strong Emotions
Name: _________________________
Date: __________________________
Objective
Use DBT emotion regulation skills to understand and manage strong emotions effectively.
1. Date and Situation
Date of Incident:
Situation (What happened? Who was involved?):
2. Emotion
Emotion Felt:
Intensity (1-10):
LOW
1
2
3
4
5
6
7
8
9
10
HIGH
3. Triggers
Trigger (What led to it?):
Thought (What were you thinking?):
4. Choose a DBT Skill
Opposite Action: Do the opposite of the urge.
Check the Facts: Is my emotion based on truth?
Build Mastery: Boost your confidence.
Problem Solving: Identify solutions.
PLEASE Skills: Physical health/self-care.
Which skill will you use?
5. Plan of Action
Describe the step-by-step process for using this skill in your situation:
1
2
3
4
Additional Notes / Sketch your plan:
6. Reflection
After using the skill, what happened?
New Intensity (1-10):
How do you feel now?
"Between stimulus and response there is a space. In that space is our power to choose our response."
Practice makes progress • Keep going
