Session 21: Thoughts as Bus Passengers

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

Learning outcome: To see thoughts as bus passengers. With this, students would be able to become aware of their thoughts and their impact.
We have various kinds of travellers in a bus but the focus of the driver is on the road. Similarly, we are the driver of our attention and our thoughts are like bus passengers. In this activity, we will quietly observe the various kinds of passengers on the bus today.

Steps of the activity
  • Teachers should tell the students: “Today we will observe our thoughts as if they are bus passengers. The way a driver does not focus on any passenger but concentrates on the road, in a similar manner, we will pay attention to our thoughts.”
  • Ask the students to see the thoughts the way they are. They should not think of them as right or wrong.
  • Ask the students to sit in a comfortable position and loosen their shoulders. Take a deep breath and exhale through the mouth. With the next breath, close your eyes gently. If anyone is not comfortable with closing eyes, they may look downwards.
  • Tell the students to become aware of their surroundings with the next breath. Tell them to take their attention to the sounds being created in their surroundings.
(Wait for 30 seconds.)
  • Tell the students they are inhaling and exhaling normally. They should focus on the sensation caused by inhaling and exhaling.
(Teachers should wait for 10 seconds.)
  • Tell the students to imagine that the thoughts coming to their minds are like the passengers on the bus. The way passengers get on and off a bus, similarly, thoughts are crossing your mind. 
  • Tell the students that they should not classify their thoughts as good or bad. If any thought passenger fights, gets angry or creates stress, they should take their attention off that passenger and bring their focus back to their own breathing without fighting with that passenger.
  • Tell the students that while observing thoughts, they might get caught in them or get distracted. In such a case, they should bring their focus back to their breathing.
  • Now, tell the students to observe their thoughts for the next one minute. Let the thoughts come and go. Do not stop them.
  • Tell the students to bring their attention to their sitting position with the next breath and become aware of the sounds in their surroundings. Whenever they feel good, they can slowly open their eyes.

2. b. Discussion on Thoughts as Bus Passengers: 15 minutes
  • How was your experience?
  • Would you want to share your experience?
  • When were you able to focus on your thought during the exercise?
  • How did you feel about paying attention to your thoughts?
Dos and Don’ts
  • Teachers should give full space to the students for their expression.
  • It is expected from the teachers that they should patiently listen to the students. They should neither praise nor criticise any student.
  • They should not compare the experience of one child with the other because each one has his/her unique experience.

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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