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.