Sound, Sensation and Breath (Teaching Mindfulness to Youth Pt. 5)
February 23, 2010
So far, we have:
- created a reference point for mindfulness by transforming a mundane activity into one that requires focus. (Part 1)
- invited students to notice and label the sounds around the room. (Part 2)
- guided students to pay attention to the sensations with their bodies. (Part 3)
- directed students to follow and count the cycle of breath. (Part 4)
Now it’s time to bring it all together! Once students have a little experience with each piece of the puzzle, the full activity will be much more successful. Take your time leading your students through the first four phases. When your students give you the indication that they are ready to bring all of the steps together, move on to the full technique. Here are some indications to look for:
- Increased and prolonged focus evidenced by less fidgeting and more stillness. It is not necessary that students stay perfectly still, but look for students to cease extraneous movements.
- Students ability to keep attention within own “space.” As students become more adept, they will be able to maintain a more steady gaze, or keep eyes closed, rather than looking around at classmates.
The culmination of these steps are found in the following mindful awareness exercise written as a script for you to read.
Please sit on the floor or in a chair. If you are seated on the floor, please cross your legs and find an easy, steady position for your body. If you are in a chair, place both feet on the floor if possible.
Place your hands gently on your thighs with your palms turned down. For the next few moments, pay attention to your body. Allow your body to settle into this position. Feel the soles of your feet, relax them. Let your legs be heavy. Feel your sitting bones grounded on the floor or in the chair. Feel that you have a steady, stable seat in this position.
Now, please bring your awareness to your center. Let your belly move with your breath. Allow your belly to be soft and relaxed, yet still supportive of your back. Find your tailbone rooting into the Earth and begin to draw length up through your entire spinal column. Gently draw your shoulder blades onto your back, so your chest is uplifted. Feel the crown of your head quietly reaching toward the sky.
Now, relax your face. If it feels right to you, close your eyes or gaze softly at one spot.
Relax your jaw. Allow your shoulders to soften a bit. Feel the energy in the palms of your hands.
Now, please listen to the sounds around you. If you are inside, listen for the sounds coming from outside of the room. If you are outside, listen to the sounds around you.
When you hear a sound, notice what that sound is, then listen for other sounds.
Now, listen for sounds happening closer to you… in the room, or right around you.
Notice the sounds you hear, then listen for other sounds.
Now, listen to any sounds happening in your body.
Begin to notice any sensations in your body. When you notice a feeling, be aware of what the feeling is and then move your awareness to other feelings in your body.
Now, bring your attention to your breathing. Let’s count 5 breaths together.
Inhale- Exhale 1
Inhale- Exhale 2
Inhale- Exhale 3
Inhale- Exhale 4
Inhale- Exhale 5
Now count your own breath. Start with the number one. When you notice that you have lost count, simply start over again at number one. With practice, you’ll be able to stay with your breath for longer. Begin counting now. (pause for 1-2 min).
Notice what number you are on now.
Bring your awareness back to your body.
Listen for any sounds around you.
And, slowly open your eyes and bring your attention back to the space around you.
You can use the breath counting meditation anytime you need to connect to yourself and your life.
*** An audio version is available on Shanti Generation’s Yoga Skills for Youth DVD.