Changes

Jump to navigation Jump to search
Line 2: Line 2:     
Image Source: Creative Commons
 
Image Source: Creative Commons
# '''Basic Relaxation Breathing'''
+
 
 +
===== '''1. Basic Relaxation Breathing''' =====
 
Inhale through your nose: 1-2-3-4.
 
Inhale through your nose: 1-2-3-4.
   Line 9: Line 10:  
Repeat 3–4 times.
 
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.
 
Place one hand on your abdomen above your belly button and one hand on your upper chest.
   Line 21: Line 21:  
Avoid shallow chest breathing or raising your shoulders.
 
Avoid shallow chest breathing or raising your shoulders.
   −
Exhale slowly through pursed lips.
+
Exhale slowly through pursed lips
# '''Core Practice'''
+
 
 +
===== '''3. Core Practice''' =====
 
PAUSE → LISTEN → BREATHE
 
PAUSE → LISTEN → BREATHE
   Line 44: Line 45:     
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.  
   Line 62: Line 64:  
# 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.
   Line 78: Line 81:     
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.
  −
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.
 
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.
+
[[Category:Socio-Emotional Learning]]
 
+
[[Category:Activities]]
{{Youtube|PL4JRCWeATj-i9K-i2MayMbI6CkHGJq_Cx}}
 
557

edits

Navigation menu