Session 18: Sticky Thoughts

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

Learning outcome: To understand the impact of uncomfortable thoughts and feelings on our mind.

Steps of the activity

Teachers will tell the students that today we will do an activity using our imagination. Now all the students should close their eyes, take three deep breaths and sit in a comfortable position. Now ask the students to imagine a big elephant. Imagine that this elephant is huge, it has big ears, black eyes and is standing still. Imagine this elephant in great detail.

(Teachers should wait for 30 seconds and let the students imagine.)

Tell the students to not think of the elephant now. Any thoughts related to the elephant should be taken out from their mind. Sit quietly for a while but don’t think anything about the elephant.

(Teachers should wait for 30 seconds and let the students think.)

Ask the students if any of them is still visualising the elephant, they may raise their hands.

Dos and Don’ts

Teachers should remember that this message should be conveyed to the students that sticky or uncomfortable thoughts are not anything bad or a problem.

2. b. Discussion on Sticky Thoughts: 15 minutes

Were all of you able to imagine the elephant?
When I asked you not to imagine the elephant, what happened? (Clue: Most of the students would have imagined the elephant.)
When it was instructed to take off the elephant-related thought, still did some students imagine it? Ask the students to raise their hands. (Clue: Similarly, sometimes it is tough not to think about a topic. It means some thoughts, concerns and stressful thoughts get stuck in our minds. We can call them sticky thoughts as they don’t leave our minds easily and keep recurring in our minds.)
If we try to calm our mind or will try to hinder these thoughts, does it become a tough process? Like, when I asked you not to think of the elephant you were still thinking of it.
If we are only aware about our thoughts but don’t get caught in them, then how would we feel? (Clue: The mind becomes peaceful. Let your thoughts come and leave organically. Keep a sense of empathy with your thoughts and see that you don’t get caught in them. Through this, slowly you will experience peace of mind.)

Note for teachers: Teachers should accept all answers from the students and 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 18: Sticky Thoughts

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