Session 15: Mindfulness of Feelings

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

Learning outcome: To make the students aware of their feelings. By becoming aware of their feeling, students would be able to know themselves better and would become better decision-makers.

Tell the students:

The way we focus on listening, seeing, walking etc., in a similar manner, we can also pay attention to our feelings.
In this process, we will pay attention to what we are feeling at this time.
By practising Mindfulness of Feelings, we will become aware of our feelings. We would not see them as right or wrong, good or bad. We will only know how we are feeling.

The steps of the activity

The teacher should tell the students to quietly sit in a comfortable position. Ask the students to now take three deep breaths and exhale through their mouth. If they are experiencing any stress, ask them to release it from their body with the next breath.
Ask the students to focus on how they are feeling right now and what is their feeling this second? The students should remember no feelings are good or bad. Tell the students that feelings of happiness, sadness, anger, stress, discomfort, fear – whatever they are experiencing right now, they should see them as they are. They are looking at these waves of feelings just how they are. They should pay attention that whatever they are feeling right now, they should not try and change it. Nor should they try to struggle with them.
Tell the students that whatever feelings they are experiencing, they should focus on them and try to know what kind of feelings they are. Where all in their body do they experience these feelings? Is the feeling in their chest, or stomach or hands? Pay attention to which part of the body or in which organ are you able to experience this.

(Wait for 10 seconds.)

Tell the students that if they get distracted, they can bring their attention back to their thoughts.

(Wait for 30 seconds.)

Tell the students to now focus on how their breath is impacted with the feeling. Has the breathing speed changed? Is the breath long and deep or short and fast?
Tell the students if they get distracted while doing this or start focusing on the feeling, they should bring their attention back to the breath and see what kind of changes they are seeing in it.

(Wait for 10 seconds.)

Ask the students to focus if from the beginning to end they experienced any changes in their feelings. Whatever they are feeling, they should look at it with love. Nothing is right or wrong.

(Wait for 10-15 seconds.)

Tell them now they should slowly bring their attention to their sitting position and bring their focus back to their class. Whenever they feel good, they can slowly open their eyes.

2. b. Discussion on Mindfulness of Feelings-I: 15 minutes

How are you feeling now?
Did you find any change in your feelings at the beginning and the end?
What did you learn about your feelings?
What is the benefit of paying attention to one’s thoughts and feelings?
Teachers can discuss the following with their students –

We usually begin the process of paying attention through focusing on our breath, then practice focusing on the environment around us and on our body. This exercise can also be done through our thoughts and feelings. With this exercise we are able to understand our own thoughts and feelings in a better manner.
With this awareness in our daily life, we can develop the capability to think properly and decide before giving a reaction to the situation.
With this practice we can work without being impacted by our thoughts and feelings because we understand that thoughts and feelings do not stay the same way – they keep changing by the second. When we get caught in the labyrinth of our feelings, it is possible that we don’t see the whole situation in its 360 degree view but we get impacted by its half-form/feelings and decide based on a lop-sided view.
The way waves create a stir in the sea, similarly in our minds too feelings come and go. These feelings are not good or bad. Sea waves create deep sounds but the base of the sea is always quiet, similarly, when we practise mindfulness, we experience a sense of stability despite the ebb and fall of our feelings.

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.

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.

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Session 15: Mindfulness of Feelings

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