Session 16: Happy Experiences

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

Learning outcome: To make the students experience happiness in their hearts.

(Note: Through this activity we become aware of how our body, thoughts, feelings and behaviour would be when we are happy. We can practise this anytime, anywhere to experience happiness.)

Teachers should tell the students the following:
  • We would now do an activity which would help us experience happiness.
  • The teacher should tell the students to sit in a comfortable position. Ask them to straighten their backs and loosen their shoulders. Slowly, let them close their eyes. Now, ask them to take a deep breath and exhale through their mouth. Repeat this once or twice. Take a deep breath and exhale through the mouth.
  • Tell the students to think of a place or a situation where they feel happy and peaceful. Imagine what you’d do at this place or in this situation. Who are you with?
(Wait for 10 seconds.)
  • Ask the students to search and find out where in their body they are experiencing happiness. Is it in their heart, their stomach or hands?
(Wait for 10 seconds.)
  • Tell the students to experience this feeling of happiness. Students should pay attention to how they are feeling. What is the process going on in their body?
  • Ask the students that with this they should also try to focus on their thoughts. This very second, what are the thoughts you are getting? Is it one thought or are they multiple? Students should be with these thoughts for a while.
(Wait for 10 seconds.)
  • Tell the students to slowly breathe in … and breathe out. While breathing in they should think, “I am smiling.” While breathing out they should think, “I am smiling.”
  • Now ask the students to slowly focus on the environment around them and when they are ready, they can open their eyes.
  • Now the students should look at each other and smile gently.

2. b. Discussion on Happy Experiences: 15 minutes
  • How are you feeling now?
  • When did you feel happy?
  • Did you feel happy imagining the place where you thought you’d be happy?
  • What do you think are the advantages of practising this activity? (Clue: Through continuous practice of this activity we experience more positive feelings like happiness, love, contentment, gratitude, pride, hope, interest etc. Through this we feel more gratified and our well being increases.)

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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