Mindfulness Activities and Worksheets - Revision history

Anusha sharma: +Category:Socio-Emotional Learning; +Category:Activities using HotCat

2021-10-11T06:46:44Z

+Category:Socio-Emotional Learning; +Category:Activities using HotCat

Anusha sharma at 05:33, 11 October 2021

2021-10-11T05:33:02Z

Anusha sharma at 05:26, 11 October 2021

2021-10-11T05:26:48Z

Anusha sharma at 05:24, 11 October 2021

2021-10-11T05:24:42Z

Anusha sharma: Created blank page

2021-10-11T05:07:39Z

Created blank page

New page

← Older revision		Revision as of 06:46, 11 October 2021
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	A non-profit- organization Apnishala has also developed some Mindfulness Activities which can be referred and used.		A non-profit- organization Apnishala has also developed some Mindfulness Activities which can be referred and used.
		+
		+	[[Category:Socio-Emotional Learning]]
		+	[[Category:Activities]]

@@ Line 3: / Line 3: @@
 Image Source: Creative Commons
-'''1. Basic Relaxation Breathing'''
+===== '''1. Basic Relaxation Breathing''' =====
 Inhale through your nose: 1-2-3-4.
@@ Line 11: / Line 10: @@
 Repeat 3–4 times.
-'''2. Belly Breathing'''
+===== '''2. Belly Breathing''' =====
 Place one hand on your abdomen above your belly button and one hand on your upper chest.
@@ Line 25: / Line 23: @@
 Exhale slowly through pursed lips
-'''3. Core	Practice'''
+===== '''3. Core	Practice''' =====
 PAUSE → LISTEN → BREATHE
@@ Line 49: / Line 46: @@
 Open your eyes and return to the room.
-'''4. Awareness of Object'''
+===== '''4. Awareness of Object''' =====
 Choose an object that is small enough to pick up easily and hold in your hand.
@@ Line 68: / Line 64: @@
 # Bring	your attention back to your breathing without altering the nature of	your breath
 # Gently	open your eyes
-# Awareness	of sounds
 Sit peacefully and comfortably and at one place with your legs folded.
@@ Line 84: / Line 81: @@
 As you come back, take a sheet of paper and write what you heard.
 A non-profit- organization Apnishala has also developed some Mindfulness Activities which can be referred and used.

@@ Line 2: / Line 2: @@
 Image Source: Creative Commons
-# '''Basic	Relaxation Breathing'''
 Inhale through your nose: 1-2-3-4.
@@ Line 21: / Line 23: @@
 Avoid shallow chest breathing or raising your shoulders.
-Exhale slowly through pursed lips.
+Exhale slowly through pursed lips
-# '''Core	Practice'''
 PAUSE → LISTEN → BREATHE
@@ Line 44: / Line 48: @@
 Open your eyes and return to the room.
-# '''Awareness	of Object'''
 Choose an object that is small enough to pick up easily and hold in your hand.
@@ Line 62: / Line 68: @@
 # Bring	your attention back to your breathing without altering the nature of	your breath
 # Gently	open your eyes
-# '''Awareness	of sounds'''
+# Awareness	of sounds
 Sit peacefully and comfortably and at one place with your legs folded.
@@ Line 84: / Line 90: @@
 Note: The mindfulness worksheets are a source for reference and should not be printed.

← Older revision	Revision as of 05:24, 11 October 2021
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	+	We are presenting here 5 Mindfulness exercises. These need to be first practiced by the facilitator and then can be conducted with children.

	+	Image Source: Creative Commons
	+	# '''Basic Relaxation Breathing'''
	+	Inhale through your nose: 1-2-3-4.
	+
	+	Exhale through your mouth with lips pursed, blowing gently, like blowing a bubble: 1-2-3-4-5-6-7-8.
	+
	+	Repeat 3–4 times.
	+
	+	'''2. Belly Breathing'''
	+
	+	Place one hand on your abdomen above your belly button and one hand on your upper chest.
	+
	+	Relax your abdomen.
	+
	+	Breathe in through your nose and fill your lungs.
	+
	+	Allow your lungs to expand downward and move the bottom hand.
	+
	+	Avoid shallow chest breathing or raising your shoulders.
	+
	+	Exhale slowly through pursed lips.
	+	# '''Core Practice'''
	+	PAUSE → LISTEN → BREATHE
	+
	+	Find yourself a comfortable position.
	+
	+	Close your eyes.
	+
	+	Pay attention to your breathing.
	+
	+	Breathe slowly in through your nose and out through your mouth.
	+
	+	Imagine the air slowly filling your lungs and body and then flowing out again.
	+
	+	When you notice that your mind has wandered, acknowledge it, accept it, and
	+
	+	then bring your attention back to your breath.
	+
	+	Notice your belly moving as you take slow belly breaths.
	+
	+	Continue for a minute (Note: shorten or lengthen as needed).
	+
	+	Open your eyes and return to the room.
	+	# '''Awareness of Object'''
	+	Choose an object that is small enough to pick up easily and hold in your hand.
	+
	+	Hold it in one hand and pass it to the other hand. Notice how heavy or light it is in your hand.
	+
	+	How big is it? Rub your fingers over the surface.
	+
	+	Are the edges rough or smooth? Observe the shape, color, and texture of the object. Feel any imperfections in the surface or ridges or indentations.
	+
	+	Pay attention to whether it feels smooth, or rough. Does it feel cool or warm to your fingers?
	+
	+	Is it sticky, greasy, slippery, wet, or dry?
	+
	+	Closure:
	+	# Leave the object on the floor or table
	+	# Become the sensations in your hand
	+	# Bring your attention back to your breathing without altering the nature of your breath
	+	# Gently open your eyes
	+	# '''Awareness of sounds'''
	+	Sit peacefully and comfortably and at one place with your legs folded.
	+
	+	As you feel settled, slowly close your eyes.
	+
	+	Try to listen to the sounds around you that you can hear, near or far.
	+
	+	Notice these sounds and where they are coming from.
	+
	+	Listen for some time.
	+
	+	Slowly bring attention back on your sitting.
	+
	+	Very slowly open your eyes.
	+
	+	As you come back, take a sheet of paper and write what you heard.
	+
	+	We also have a small mindfulness workbook which can be referred to and recreated for some of these activities.
	+
	+	A non-profit- organization Apnishala has also developed some Mindfulness Activities which can be referred and used.
	+
	+	Note: The mindfulness worksheets are a source for reference and should not be printed.
	+
	+	{{Youtube\|PL4JRCWeATj-i9K-i2MayMbI6CkHGJq_Cx}}