Session 2: Mindful Listening

Time allocation:
1. a. Mindful check-in: 3-5 minutes
b. Discussion on Mindfulness:10 minutes
2. a. Mindful Listening-I: 5 minutes
b. Discussion on Mindful Listening: 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 comfortable, they can straighten their backs and 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 outer sounds may reduce … or increase, they may 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. Mindful Listening: 5 minutes

Learning outcome: Students should be aware of the sounds in their environment and pay attention to them

The steps of the activity
  • Teachers must tell students that today they are going to be quiet and listen to the sounds around them. This is called Mindful Listening.
  • Tell the students that they may sit in a comfortable position, straighten their backs and close their eyes. If someone is finding it difficult to close their eyes then they can lower their eyes and look downwards.
  • Ask the students to focus on the various sounds that are coming from the environment. These sounds can be of the fan, the traffic outside, of someone talking or laughing.
  • Ask the students to concentrate on the sounds they can hear in their environment. Ask them to just listen to them carefully without deciding whether they are good or bad.
  • If anyone feels that their attention has drifted, they may become aware about it and focus on the sounds once again.
After 1-2 minutes, ask the students to open their eyes and ask the class what all sounds they could hear. After this, take the activity ahead in the following manner:
  • Tell the students that once again we will focus on the sounds, as it is possible that our attention might not have gone on some sounds earlier.
  • Teachers must ask the students to sit in a comfortable position again, straighten their backs and slowly close their eyes.
  • Teachers should ask the students to listen to the various sounds around them.
  • They should pay attention to the kind of sounds that are there. Which among these sounds are coming constantly?
  • The teachers should ask them to just listen to them carefully without deciding whether they are good or bad.
  • If anyone feels that their attention has drifted, they may become aware about it and bring their focus back on the sounds once again.
This activity should be held for 2-3 minutes.

2. b. Proposed points of discussion: 15 minutes
  • How did you feel during the activity?
  • Was there a difference in your experience between the first and second time?
  • Who all got distracted with the sounds? (You may ask them to raise hands.)
  • If you got distracted, were you able to focus again on the sounds?
  • What have we gained out of this exercise (Indication: Whenever we sit quietly and focus on different kinds of sounds, we tend to hear more sounds than what we would hear ordinarily).
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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