to view or download - CBSE
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Behaviour And Life SkillsActivity : Rela xin g the min d byrela xin g the bod y pa rtsBackground :The natural sound of the breath is SO-HAM. The sound of inhalation isSO and the sound of exhalation is HAM. By focusing our awareness onthe natural sound of breath, the mind becomes tranquil and calm.Methodology :This practice is better performed by children when thefacilitator/teacher give the instructions step wise. The instructionsfollow like this:• Sit straight hands on knees, eyes closed.• Visualise the place where you are sitting.• Take a deep breathe in and breathe out. Make sure yourexhalation is at least as long as your inhalation.• Count 11 such breaths backwards to one. One round means oneinhalation and one exhalation.• Now take your awareness to your feet. Feel the muscular tensionin the region of the feet vanishing into the thin air around you. Asthis happens, your feet feel as light as a feather.CONCEPT :The progressive movementof awareness through thedifferent parts of the bodynot only induces physicalrelaxation, but also tearsup all the nervepathways tothe brainOBJECTIVE :• To enable the studentto experiencecomplete relaxation ofthe body as well as themind.• To bring about a senseof focus withinthe student.MODE :Group-Work/IndiidualTIME REQUIRED :3-5 Minutes• Now shift your awareness to your lower leg (Experience the samefeeling as just mentioned above)• Now both knees - same feelings as mentioned aboveNow both thighs - " " "Now lower abdomen - " " "Now chest - " " "97
Behaviour And Life SkillsBoth shoulders - " " "Both upper arms - " " "Both lower arms - " " "Both hands - " " "Forehead - " " "Both closed eyes - " " "Both cheeks - " " "Around the lips - " " "You are feeling absolutely relaxed - as relaxed as you can be, Your body is feeling as light as afeather.Now bring your awareness back to the place where you are seated. Take a deep breath in,breath out. Do two more rounds of deep breathing.Rub your palms together vigorously. Put them on your eyes. Open your eyes gently.Observation/ suggestion :• Children sometimes tend to be very fidgety during practice. The facilitator should ensurethat they should be absolutely still during the entire practice.• Students sometimes keep their eyes partially open during this practice. The job of thefacilitator is to make the students understand that during this practice they are supposed tobe cutting themselves of from the outside world. The eyes are like windows to the outsideworld. Unless these windows are shut, they can never enjoy this wonderful technique.Key Message :Practice make a man perfect.Following up Activity :The children / students have to remember that practice makes a man perfect. The more theypractice this technique at home, the more they will be able to relate to it and the more will bethe benefits that will get out of it. At home, they can practice whenever they feel mentally orphysically tired.98
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Behaviour And Life SkillsBoth shoulders - " " "Both upper arms - " " "Both lower arms - " " "Both hands - " " "F<strong>or</strong>ehead - " " "Both closed eyes - " " "Both cheeks - " " "Around the lips - " " "You are feeling absolutely relaxed - as relaxed as you can be, Your body is feeling as light as afeather.Now bring your awareness back <strong>to</strong> the place where you are seated. Take a deep breath in,breath out. Do two m<strong>or</strong>e rounds of deep breathing.Rub your palms <strong>to</strong>gether vig<strong>or</strong>ously. Put them on your eyes. Open your eyes gently.Observation/ suggestion :• Children sometimes tend <strong>to</strong> be very fidgety during practice. The facilita<strong>to</strong>r should ensurethat they should be absolutely still during the entire practice.• Students sometimes keep their eyes partially open during this practice. The job of thefacilita<strong>to</strong>r is <strong>to</strong> make the students understand that during this practice they are supposed <strong>to</strong>be cutting themselves of from the outside w<strong>or</strong>ld. The eyes are like windows <strong>to</strong> the outsidew<strong>or</strong>ld. Unless these windows are shut, they can never enjoy this wonderful technique.Key Message :Practice make a man perfect.Following up Activity :The children / students have <strong>to</strong> remember that practice makes a man perfect. The m<strong>or</strong>e theypractice this technique at home, the m<strong>or</strong>e they will be able <strong>to</strong> relate <strong>to</strong> it and the m<strong>or</strong>e will bethe benefits that will get out of it. At home, they can practice whenever they feel mentally <strong>or</strong>physically tired.98