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| Image Source: Creative Commons | | Image Source: Creative Commons |
− | # '''Basic Relaxation Breathing'''
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| + | ===== '''1. Basic Relaxation Breathing''' ===== |
| Inhale through your nose: 1-2-3-4. | | Inhale through your nose: 1-2-3-4. |
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| Repeat 3–4 times. | | Repeat 3–4 times. |
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− | '''2. Belly Breathing''' | + | ===== '''2. Belly Breathing''' ===== |
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| Place one hand on your abdomen above your belly button and one hand on your upper chest. | | Place one hand on your abdomen above your belly button and one hand on your upper chest. |
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| Avoid shallow chest breathing or raising your shoulders. | | Avoid shallow chest breathing or raising your shoulders. |
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− | Exhale slowly through pursed lips. | + | Exhale slowly through pursed lips |
− | # '''Core Practice'''
| + | |
| + | ===== '''3. Core Practice''' ===== |
| PAUSE → LISTEN → BREATHE | | PAUSE → LISTEN → BREATHE |
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| Open your eyes and return to the room. | | Open your eyes and return to the room. |
− | # '''Awareness of Object'''
| + | |
| + | ===== '''4. Awareness of Object''' ===== |
| Choose an object that is small enough to pick up easily and hold in your hand. | | Choose an object that is small enough to pick up easily and hold in your hand. |
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| # Bring your attention back to your breathing without altering the nature of your breath | | # Bring your attention back to your breathing without altering the nature of your breath |
| # Gently open your eyes | | # Gently open your eyes |
− | # '''Awareness of sounds'''
| + | |
| + | ===== '''5. Awareness of sounds''' ===== |
| Sit peacefully and comfortably and at one place with your legs folded. | | Sit peacefully and comfortably and at one place with your legs folded. |
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| As you come back, take a sheet of paper and write what you heard. | | As you come back, take a sheet of paper and write what you heard. |
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− | We also have a small mindfulness workbook which can be referred to and recreated for some of these activities.
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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. |
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− | Note: The mindfulness worksheets are a source for reference and should not be printed.
| + | [[Category:Socio-Emotional Learning]] |
− | | + | [[Category:Activities]] |
− | {{Youtube|PL4JRCWeATj-i9K-i2MayMbI6CkHGJq_Cx}}
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