Session 17: Gratitude

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

Learning outcome: To bring the focus of the students towards the feeling of gratitude and to help them experience that to be happy, it is important to feel gratitude towards others.

Steps of the activity

Teachers should tell the students that through this activity, we will focus on any one person, who is very important to us, and would express gratitude towards that person.
Tell the students to sit in a comfortable position. Ask them to straighten their backs and close their eyes. If anyone has a problem in closing their eyes, they can look downward.
Tell the students, for a few seconds, become aware of the person towards whom they are thankful and for whom they want to experience gratitude. They should bring their attention to the moments spent with that person.

(Wait for 10 seconds.)

Ask the students to focus on where they are with that person.

(Wait for 5 seconds.)

Ask the students to focus on what they are doing with that person.

(Wait for 5 seconds.)

Ask the students to become aware towards that moment. Ask them to remember it and feel it.
Tell the students to pay attention if the person is trying to say something to them. Ask them about how they feel about their relationship with that person? They should take their attention towards the kind of feelings they are experiencing at this moment and if they feel they are getting caught in the feelings, they can bring their attention to their breathing.

(Wait for 10 seconds.)

Tell the students that with their next breath, they can express gratitude towards that person.

(Wait for 30 seconds.)

Now ask the students that when they are expressing their gratitude towards that particular person, what is the kind of sensation in their body? Try to know with your next breath in what part of the body are you feeling that sensation. Is it in your throat, your chest, your hands, your feet, your legs etc. For a while, be with this sensation. With each breath you take, this feeling goes on increasing.
Tell the students to gradually bring their attention towards their sitting position and whenever they feel ready, they may open their eyes.

2. b. Discussion on Gratitude: 15 minutes

How are you feeling after this activity?
Whom were you grateful towards and why?
What will happen when you express gratitude towards others?
What can be the various ways in which you can express gratitude?

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 17: Gratitude

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