Mindfulness and Its Benefits through Practices

In the name of Allah the Gracious the Ever

Merciful

Assalamo Alaikum Everyone !!!!

Assalamo Alaikum Everyone !!!!

Welcome 

Welcome 

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Keep notepad or paper and pen ready

Keep notepad or paper and pen ready

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Please turn off your mic

Any question and answers please respond in chat

Any question and answers please respond in chat

Mindfulness

Breathing exercise

Relax ,close your eyes and try not to think of anything. Breathe in

slowly through your nose as I count to 3 and breathe out  through

your mouth as I count to 3 remember to do it slowly. Do for 3 min

Mindfulness

Aim

•

To be able to explain what

mindfulness is and to be able to use

it when we want or need

•

To be more aware(notice of yourself

and surroundings and others)

Success criteria

•

I can label my feelings

•

I know my 5 senses and can use them

to be aware of my surroundings

•

I can use these exercises to focus

and calm down when I need to pay

attention or if I am stressed or

worried I can think in a better way

•

I can think of good things to be

thankful for each day

What is mindfulness

•

Mindfulness means paying full attention to something

•

Mindfulness is taking notice of how your body feels and being able

to use your senses (what you see,hear,smell,taste,feel)

•

Mindfulness is to be able to label or recognise an emotion or

feeling

•

Mindfulness helps you notice what you are really doing and helps

make good choices even in times of worry or stress

Body scan exercise

•

Relax in your seat

•

Close eyes

•

Feet on floor

•

Clear you mind and think of your body yourself

•

Breath in 1234 breath out 4321 repeat 3 times

•

Attention to different parts of the body and how they feel

•

Start from foot work way up to head

The five senses

•

Sight:

Sight:

 what we see , people animals  the colours everything

 what we see , people animals  the colours everything

around us

around us

•

Touch :

Touch :

 when we touch something is it hard,soft, smooth, fury

 when we touch something is it hard,soft, smooth, fury

rough ,cold hot

rough ,cold hot

•

Hear

Hear

 : we can hear a car roaring, a bird chirping,people

 : we can hear a car roaring, a bird chirping,people

talking,the wind blowing

talking,the wind blowing

•

Smell

Smell

: the flower is fragrant or when someone cooks good food it

: the flower is fragrant or when someone cooks good food it

smells delicious

smells delicious

•

Taste

Taste

 using our tongue for example food : chocolate  tastes sweet

 using our tongue for example food : chocolate  tastes sweet

.the chips are salty

.the chips are salty

sometimes it feels really good to stop and pay

attention to what’s around me.”



Listen carefully with your eyes closed with any sounds you can

Listen carefully with your eyes closed with any sounds you can

hear .after one minute open your eyes and write down what you

hear .after one minute open your eyes and write down what you

heard or smelt.

heard or smelt.

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Now have a look at where you are sitting what or who do you see

Now have a look at where you are sitting what or who do you see

and what are they doing.

and what are they doing.

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Now imagine you have an icecream in your hand what does it look

Now imagine you have an icecream in your hand what does it look

smell taste or feel like

smell taste or feel like

Emotions/feelings : you might feel



 happy

 happy

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patient

patient

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Thankful

Thankful



Peaceful

Peaceful



Strong

Strong



content

content



Healthy

Healthy



Humility

Humility



pride

pride



Excited

Excited



Sad

Sad



Forgiving

Forgiving



Sympathetic

Sympathetic



Empathy

Empathy

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Joy



Brave



courageous

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shocked

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Bored

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Annoyed

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Anxious

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Worried

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Tired

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Restless

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Lonely

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Fear

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Jealousy

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Tearful

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Displeased

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Pleased

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Tired

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Angry

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Pain

 write down how you are feeling

using some of these feelings

emotions

Name 2 things

thing that

makes you

happy or

peaceful

how does

having these

online classes

by the jamaat

to help you

make you feel?

When we go for a walk what do you see?

When we go for a walk what do you see?

Try to do a daily walk in your garden if you have one.

Try to do a daily walk in your garden if you have one.

Who likes going for walks?

Lets go for a walk in our minds.

Gratitude/Thankfulness

•

One who is not thankful to people is not thankful to Allah

One who is not thankful to people is not thankful to Allah

•

(needs to be checked)

(needs to be checked)

•

We should be grateful for everything we are given

We should be grateful for everything we are given

These are some things we have in our daily life: family our

home : television:butterfly:food:books:nature:animals tell

why are you Thankful we have these?

How do you see yourself:

For example:

For example:



I am kind ,brave, friendly, loving, patient ,good, strong,

I am kind ,brave, friendly, loving, patient ,good, strong,

happy,cheerful,

happy,cheerful,

Exercise

Exercise

Take a few minute to think or write down how you see yourself  and

Take a few minute to think or write down how you see yourself  and

one close family member of yours:)

one close family member of yours:)

For example I am kind because I like to share and my mom  is good

For example I am kind because I like to share and my mom  is good

because she is loving and friendly and helps me.

because she is loving and friendly and helps me.

KIND THOUGHTS AND BEST WISHES

Love for All hatred for none

•

THINK OF UPTO 5 PEOPLE YOU WOULD LIKE TO SEND KIND

THINK OF UPTO 5 PEOPLE YOU WOULD LIKE TO SEND KIND

PRAYERS AND WISHES TO.

PRAYERS AND WISHES TO.

•

Imagine someone who is close to you who loves you very much.

Imagine someone who is close to you who loves you very much.

Those who love you always send you kind prayers and wishes of

Those who love you always send you kind prayers and wishes of

love ,health safety and happiness.

love ,health safety and happiness.

•

Now you imagine whom you love and do the same for them send

Now you imagine whom you love and do the same for them send

kind prayers and wishes to them.

kind prayers and wishes to them.

•

Now do the same for other people send good wishes and kind

Now do the same for other people send good wishes and kind

thoughts to everyone we can wish for their safety and health

thoughts to everyone we can wish for their safety and health

and their good.

and their good.



Every Morning and night

Every Morning and night

remember what you

remember what you

should be Thankful To

should be Thankful To

Allah for.

Allah for.

STAY HAPPY SAFE AND BE

THANKFUL 

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