Session 5: Mindful Belly Breathing

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

Learning outcome: Students should pay attention on inhaling and exhaling

The steps of the activity

Tell the students that in Mindful Breathing, we bring our attention on to our breathing and focus on each breath that we inhale and exhale.
Tell the students to sit in a comfortable position and close their eyes. If someone is finding it difficult to close their eyes then they can lower their eyes and look downwards.
Now ask the students to pay attention to each breath that they inhale and exhale.
Now ask them to keep one hand on their stomach.
Ask the students to pay attention to when their stomach expands and when it contracts as they inhale and exhale along with focusing on their breath.
Meanwhile, if it is seen that the students are not able to concentrate on their stomachs and breathing then the teacher should tell them that the stomach expands while inhaling and contracts while exhaling.
After conducting the activity for 1-2 minutes, ask the group of students these questions-

Did you feel the stomach expanding?
Did you feel the stomach contracting?
When did your stomach contract?
When did your stomach expand?

Now, conduct the activity once again for 1-2 minutes and once again ask the students to examine carefully the pattern of inhaling and exhaling and the stomach movement.

2. b. Discussion on Mindful Belly Breathing: 15 minutes

Earlier, while breathing, did you pay attention to the stomach movement?
Why does the stomach expand on inhaling and why does it contract while exhaling?
Discuss that when we focus on breathing along with stomach movement our breathing becomes slower and deeper. We can do this exercise anytime and at any place.
By breathing deeply and mindfully how do we feel?

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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1 comment:

Inner ExplorerJanuary 28, 2022 at 12:48 AM
Amazing Blog Post! Very useful and helpful information.
If you are willing to learn mindfulness then Inner Explorer is the best choice. We are an audio-guided mindfulness program that will help you to reduce your work stress and increase your work performance.

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Session 5: Mindful Belly Breathing

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