Session 19: Gatekeeper

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

Learning outcome: To bring awareness towards thoughts.

Steps of the activity

Teachers will tell the students that today we will take our attention inward and become aware of our thoughts. The thoughts that are coming to us, let them come naturally and take your attention to them.
Tell the students that they shouldn’t try to change or stop their thoughts or categorise them as good or bad or try to alter their frequency.
Tell the students that they can think of their mind as a gatekeeper and think of the thoughts as guests. The way a gatekeeper smiles and welcomes guests, in a similar manner we can look at our thoughts as guests and welcome them.
While practising this, they will know how many thoughts come to them.
Ask the students to sit in a quiet, comfortable position. Now ask them to take three deep breaths and release them through their mouth. If they are experiencing any stress in their body, they should release it with the next breath.
Tell the students to let their breathing be comfortable and easy. They should not try to alter it. They should not lengthen or shorten it.
Tell the students the way our breaths are coming in and going out, similarly our thoughts enter and exit our mind. It is possible that the thoughts are concerned with the past or the future or are related to any event. Let these thoughts come and leave. Observe them with a calm mind. You cannot stop any thought. Let any thoughts come the way they are.
Tell the students that while doing this if they experience any discomfort or sensation in their body, they can take their attention to their breathing.
Tell the students in their imagination they can think of their minds as gatekeepers and the thoughts as guests. The way a gatekeeper observes guests in a peaceful manner, similarly they can look at their thoughts coming and going.
Tell the students if their mind gets caught in the thought, they can bring their attention to their breath and say within, “I am aware about every breath I inhale. I am aware of every breath I exhale. I am looking at my breaths entering and leaving me with a gentle, quiet mind.”
Ask the students to wait a minute in this position.
Tell the students to bring their attention to their sitting position with the next breath and become aware of the sounds in their environment. Slowly, they can move their toes and whenever they feel good, they can open their eyes.

2. b. Discussion on Gatekeeper: 15 minutes

Did you experience various thoughts coming in and leaving?
What did you understand about your thoughts?
How are you feeling after this exercise?
Was it tough or easy? Why?

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 19: Gatekeeper

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