Introduction
Objective
Introduce the learners to mindfulness as a tool to create emotional awareness,
release tension, and energise the body.
Activity: How do I feel? (5 min)
Step 1:
Learners close their eyes and sit tall. Make sure that they are all sitting up straight. It helps to use a visual, such as:
"Imagine there's a cord pulling at the top of your head."
Step 2:
Tell the learners to place their hands on their belly to feel belly breathing. It helps for them to use a visualisation:
"Imagine that your stomach is a balloon. As you breathe in, the balloon expands, and when you breathe out the balloon deflates. This is belly breathing."
Step 3:
- Ring a chime, or gently tap a pen on a window, or a spoon on a glass. Instruction: Listen to the sound for as long as you can, while still focusing on your breathing.
- Ring the chime a second time.
- Listen again for as long as you can, breathing slowly in and out.
Step 4:
- Listen to the sounds your body is making.
- Notice any sensations you are feeling in your body – tension in one part of your body; a pain or an itch. Don’t try change this, just be aware of it.
- Notice any feelings you are feeling. Don’t judge or try change them, just acknowledge them. Greet your feelings in your own mind: ‘Hello anger’ and ‘Hello sadness.’
- Then go back to your breath.