Session 11: Progressive Muscle Relaxation - II

Time allocation:
1. a. Mindful check-in: 3-5 minutes
b. Discussion on Mindfulness:10 minutes
2. a. Progressive Muscle Relaxation - II: 5 minutes
b. Discussion on Progressive Muscle Relaxation - II: 15 minutes
3. 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 should tell students that through this activity we will take our attention off the work we were doing before this and bring it to the present. This exercise can be done by the students anywhere and at any time.
  • Tell the students to sit comfortably and, if they want, they can straighten their backs, close their eyes. If someone is finding it difficult to close their eyes then they can lower their eyes and look downwards.
  • Tell the students to keep their hands on the desk or on their lap.
  • Tell the students that we will begin the class with the mindful check-in activity. We will do this for 3 minutes.
  • Tell the students to focus first on the sounds they can hear around them and then take their attention to their own breathing.
  • Tell the students that the other sounds can 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, however they might sound. 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. Focus on inhaling and exhaling.
  • Ask the students not to change the rhythm of their breath. Just be aware and focus on them.
(Wait for 10 seconds.)
  • Ask the students to focus on when they are inhaling and when they are exhaling. 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 how they are sitting and whenever they are ready, 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. Discussion on Mindfulness: 10 minutes

Learning outcome: To know the students’ experience on the process of mindfulness and its benefits.

Proposed points of discussion:
  • Ask the students to think about the changes they experienced within themselves during the process for 2-3 minutes. Ask them to think about the experience and the practice of the previous week’s activity. Ask them to think also about where and when they used this activity other than the happiness period.
  • After this, teachers can discuss with the students about the learnings and benefits of mindfulness and how it has improved their lives in ways like –
    • Reduction of stress within
    • More focus in the classroom
    • Realising what is going on within them (happiness, sadness, anger etc.)
  • Tell the students that they may write their thoughts in their notebook. After this, some of them can share their experiences.
  • In this period, a discussion can be held on the particular experiences, challenges or questions that arose during the mindfulness activity.
  • A discussion can be held on the articles on mindfulness brought by the students.
Dos and Don’ts
  • Every week, ask the students to bring a few articles on mindfulness to the class so that a discussion could be held on them.
  • Encourage all students to give answers.
  • The students who hesitate in speaking up, may write their thoughts somewhere.
  • Accept all answers given by students, don’t contest them.

2. a. Progressive Muscle Relaxation - II: 5 minutes

Learning outcome: To get the students to focus on their body.

The steps of the activity
  • He teachers should remind the students that in the Progressive Muscle Relaxation activity, we take our attention towards the tension and relaxation being generated in our muscles.
  • Tell the students that this process would be done with each muscle for about five seconds. It is important for them to breathe normally through the process.
  • Ask them to sit in a comfortable position and close their eyes. Ask them to focus their attention only on their body.
  • If they feel distracted, they should take their attention back to the muscle they were focusing on.
  • Tell the students that the last time we did the Progressive Muscle Relaxation activity for the hands, face and shoulders. Now we will do this from the stomach to the feet. It is better to take off shoes for this activity.
  • Ask them to take a deep breath, wait for a few seconds and release it gradually. Now once again, while breathing in, see if your stomach is expanding and your lungs are filling in with air. 
  • Tell the students as they exhale, they should imagine the stress leaving their body. Inhale again … and exhale.
  • Now ask the students to pull their stomach in and tighten thestomach. Hold the breath for five seconds and then release. Tell the students to feel the difference between stressful and relaxed situations. Ask the students to feel the growing relaxation in their body.
(Wait for 10 seconds.)
  • Ask the students to press their knees together and tighten their thighs. Tighten as much as they can. Feel the growing tension in the thigh muscles. Wait for five minutes. Now slowly, take the knees apart and feel the growing relaxation in your thigh muscles.
  • Now ask the students to flex their feet. For this they should pull their toes towards their body, while keeping their feet on the ground and feel the tension in the calf muscle. Wait for 5 seconds … and relax.
  • Tell the students to take the weight of their feet downward and feel the relaxation while loosening them.
  • Tell the students to turn their feet downward and curl their toes. Wait for 5 seconds and relax.
(Wait for 10 seconds.)
  • Ask the students to imagine a wave of relaxation sweeping from their head to their toes.
  • Now take in a deep breath and breathe out gradually.
  • Breathe in … and slowly breathe out.
  • Tell the students that they are now relaxed, peaceful and stress-free. Ask them to feel this relaxation in their whole body.
  • Ask the students to mentally count from 1 to 4 and then back from 4 to 1. As and when they feel ready, they may open their eyes.

2. b. Discussion on Progressive Muscle Relaxation: 15 minutes
  • How are all of you feeling?
  • When you tried to tighten your muscles, how did you feel?
  • When you loosened your muscles, how did you feel?
(Clue: When we are stressed, our body and muscles also feel the stress. With the practice of Progressive Muscle Relaxation, our body learns to relax and our mind is peaceful.)
  • Did you practise the Progressive Muscle Relaxation learnt in the previous class elsewhere too other than the mindfulness class? When? Did you find it useful?

3. 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 sitting quietly.
  • During this, a reflection should be made by the students on 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 lower them – this should be left on 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.
Labels: ,

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)