Session 14: Mindfulness of Thoughts

Time allocation:
1. a. Mindful check-in: 3-5 minutes
b. Discussion on Mindfulness:10 minutes
2. a. Mindfulness of Thoughts: 5 minutes
b. Discussion on Mindfulness of Thoughts: 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. Mindfulness of Thoughts: 5 minutes

Learning outcome: To make the students aware of their thoughts.

The steps of the activity

The teacher should tell the students that now they will practise Mindfulness of Thoughts. Through it they will focus on their thoughts. For this practice, the students should quietly sit in a comfortable position. They can keep their hands on their legs.
Ask the students to now take 2-3 deep breaths and close their eyes. Those who are uncomfortable about closing their eyes may lower them.
Tell the students that through this exercise they are going to take their attention on their thoughts. Students should pay attention to the many thoughts crossing their minds right now. Think closely, are these thoughts related to the past or the future? It is also possible that these thoughts may be related to any incident that has happened with them.

(Wait for 1 minute.)

Tell the students that whatever thoughts are coming to them, they should let them come and go. They should not restrict any kind of thoughts or categorise them as good or bad. Even if they feel like examining a thought as good or bad, they should become alert and just focus on the thoughts.

(Wait for 1 minute.)

Tell the students that the way they are breathing in and breathing out, similarly their thoughts are coming and going. They should try to look at this process of thoughts coming and going rather than stopping the thoughts.

(Wait for 1 minute.)

Tell the students that when they feel caught up in the thoughts, they should try to figure where their attention is and then gently bring their attention back to the coming and going of thoughts.

(Wait for 1 minute.)

Tell the students that now they should slowly bring their attention to their sitting position and become aware of the environment around them. Whenever they feel good, they can slowly open their eyes.

2. b. Discussion on Mindfulness of Thoughts: 15 minutes
(Teachers can ask their own questions which would help in arriving at the purpose of this activity.)

How are you feeling?
What did you notice about your thoughts?
Were you getting only one thought or multiple?
Did you find any change in your thoughts at the beginning and the end?
Was this exercise easy or tough?
Were you getting caught in your thoughts?
Were you able to become aware of your thoughts?

(Note: This practice helps us become aware of our present thoughts and helps us know about the speed and the kind of our thoughts. With a continuous practice, this thought helps in achieving stability in thoughts and a peaceful mind. Remember, through this exercise we are not trying to solve for hindering thoughts or ending them.)

Dos and Don’ts

Teachers must ensure that they use a soft and polite tone while instructing.
If a student does not participate in any activity, do not force him/her.
Do not pressurise the students to close their eyes. They can look downward and do the exercise.
We are not trying to solve for hindering thoughts or ending them.
Accept all answers from the students and do not comment on whether they are right or wrong.

4. 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.

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Session 14: Mindfulness of Thoughts

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