Session 1: Introduction to Mindfulness

Time allocation:
1. a. Mindful check-in: 3-5 minutes
b. Introduction to Mindfulness: 20-30 minutes
2. Silent check out: 1-2 minutes

1. a. Mindful check-in: 3-5 minutes

Learning outcome: Through this activity, the teacher will prepare the students for the mindfulness class.

The steps of the activity

Teachers could begin by telling the students that through this activity, we will bring our attention to the present. This exercise can be done by the students anywhere and at any time.
Ask the students to sit comfortably and, if they want, they can straighten their backs and close their eyes. If someone is finding it difficult to close their eyes then they can lower their eyes and look downwards.
The students may keep their hands on the desk or on their lap.
Inform the students that we will begin the class with the mindful check-in activity, which we will do for 3-5 minutes.
Ask the students to focus first on the sounds they can hear around them and then take their attention to their own breathing.
These sounds can be soft or loud, reduce or increase, they can be heard at intervals … or heard continuously.

(Wait for 20 seconds.)

Tell the students to become aware of these sounds. Ask them to listen to where they are coming from.

(Wait for 30 seconds.)

Tell the students that now they should focus on their breath…on inhaling and exhaling.
Ask the students not to change their breath in any way. Just become aware and focus on it.

(Wait for 10 seconds.)

Ask the students to focus on their inhalation and their exhalation. Is there a difference between the breath they are taking in and the one they are giving out? Are these breaths cool or warm … fast or slow … light or deep?
Tell the students to be aware of each breath.

(Wait for 20 seconds.)

Now ask the students to slowly focus on their sitting position and whenever they are comfortable, they may open their eyes.

Dos and Don’ts:

Before beginning with check-in, give time to the students to sit comfortably.
During the activity, if you see a student getting distracted, without naming him/her, ask the whole class to pay attention.

1. b. Introduction to Mindfulness: 20-30 minutes

Learning outcome: To make students familiar with the concept of mindfulness

At the beginning of the mindfulness class, the teachers can discuss the following with the students:
“Welcome to the Happiness Class. Like all of you already know, last year too you had the mindfulness class on the first day of the week. Similarly, this year too you will have various mindfulness related activities on the first day of the week.”

Would anyone like to tell the class what does mindfulness mean to you?
How did the practice of mindfulness help you last year?

Proposed points of discussion:
Now teachers should ask the students to sit quietly. Then ask the students to close their eyes for the next one minute and let the thoughts that are coming to their minds flow. After they open their eyes, ask them – were their thoughts related to past moments/happenings, planning for forthcoming moments/worrying about them or about this moment/in the present? (Ask the students to raise their hands according to whichever time they thought of when their eyes were closed.)
(It is largely found that everyone is either thinking of the past or the future while we are actually working in the present.)

Are you mindful or is your mind full?

The meaning of being mindful is to have a complete focus on the present. This practice is called mindfulness.
To have your mind full means you’re distracted by multiple thoughts and are not aware of the present.

Hence, to live in the present, to be aware of yourself and to be alert is mindfulness.
Mindfulness is the basis of happiness.

The mindfulness exercise helps in:

Retaining students’ concentration during the class. Whether they are studying in school or at home, mindfulness ensures they are focused and retain concentration.
Listening to the teachers carefully.
Reducing feelings of stress, sadness, worry, loneliness.
Ensuring that if each second we are focused on the work at hand, we will complete it quickly. We would be able to do it better and without stress.

Dos and Don’ts:

Discuss the aforesaid points based on the students’ level and take up examples from their daily life in the conversation.
Encourage all students to answer.
Accept all answers given by students, don’t contest them.

2. Silent check out: 1-2 minutes

Learning outcome: The purpose of this activity is to get the students to reflect on the thoughts and feelings generated while doing the activities in the happiness class.

Steps of the activity

The mindfulness class should be ended by sitting quietly.
During this, students should reflect upon the thoughts and feelings generated by today’s activities.
Do not give any other instructions to the students.
Whether the students want to close their eyes and reflect, or would want to look down – this should be left to them.

Dos and Don’ts:

The teachers should not ask any questions after the silent check out.
If a student wants to share his/her experience, the teacher may give them a chance to do so.

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Session 1: Introduction to Mindfulness

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