W1 Session pack

1. Week-1 Session -
1
Title: Nation Building through Children
Our Body
What & how much do we care for our own body?
Beginners’ Meditation (15 Min.)
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2. Identify your body parts:
Our Body
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3. 1. Hair:
2. Ears:
3. Face:
4. Teeth:
5. Overall body:
6. Nails:
7. Muscles:
 Mind, internal organs: ? ? ?
 How much time do we spare in a day for our body & mind?
 Can we manage our daily activities, if the body & mind were not
healthy?
 Strong mind makes a strong body!!!
Our Body: Normal care that we take
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Wash, trim as needed
Clean, oil (few of us)
Wash, message, apply cream, make-up, (Max care is for this
part!!!)
Brush
Bathe to clean, massage (few of us)
Manicure & pedicure
Walk / jog / exercise / do yoga (few of us)
3

4. Begin with:
 Head
 Face
 Neck
 Shoulders
 Heart
 Lungs
 Spine (or back)
 Abdomen & hips
 Upper legs
 Lower legs
 Feet
Lets try to concentrate on parts of our body with ‘OM’
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Instructions:
1. Sit cross legged on the floor or sit on a
chair with both legs down straight
(should not cross). Try to rest the feet
on the floor.
2. Keep the upper part of your body
straight. Keep your hand over your
thighs, hands facing upwards.
3. Relax your mind, try to free it from
various thoughts. But, do not force. If
there are thoughts, let it be there,
initially.
4. Close your eyes gently.
5. With the mantra ‘OM’, try to think of
the particular part of the body. Bring
the part of the body in your thought
screen.
6. When the mantra ends, open your
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AUM

5. Lets try to imagine, the mantra ‘Om’ through our body
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Instructions:
1. Sit cross legged on the floor or sit on a
chair with both legs down straight
(should not cross). Try to rest the feet
on the floor.
2. Keep the upper part of your body
straight. Keep your hand over your
thighs, hands facing upwards.
3. Relax your mind, try to free it from
various thoughts. But, do not force. If
there are thoughts, let it be there,
initially.
4. Close your eyes gently.
5. With the mantra ‘OM’, try to try to feel
that the mantra is entering your body
from the top of the head and leaving
from the feet.
6. When the mantra ends, open your
Total:
Click to Start
Audio
5

6. Chanting of the mantra ‘Om’
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Aum is known as the primal sound, and it’s considered to be the
primordial, ever-humming sound of the universe.
1. Also spelt as AUM, it is pronounced in a progression of three
sounds - A - U - M.
2. The sound A comes from the back of our throat.
3. U comes from the palate, middle of the vocal region
4. M comes from the lips and is nasal and labial.
Practice the mantra chanting for about 20 times (about 5 min.)
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7. Benefits of chanting the mantra ‘Om’
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 Chanting Om raises the vibrations from within, allowing you to
feel happier and blissful.
 It clears out negative energy, purifying the environment,
including people around you.
 It provides an instant feeling of calm. The vibrations help balance
moods and emotions.
 Purifies and improves your aura. It has self-healing powers which
improve immunity and strength.
 It makes you calmer, happier and healthier. It improves
concentration, memory and focus.
 It reduces blood pressure and maintains a healthy rhythmic
heartbeat.
 It has a profound impact on reducing stress and anxiety. It
eliminates worries from the mind.
 Improves imagination and creativity.
 You will soon begin to feel the subtle, pure and strong energy
within you. Any heaviness, negativity, imbalance and confusion
will begin to subside.
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8. Total: This slide
8

9. Breath Awareness: Power of our Breath!!
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1. In the previous session, we tried to concentrate on various parts
of our body.
2. One important activity that can help in concentrating, is our
own Breath! We did not try that so far.
3. Breath focus is a common feature of several techniques that evoke
the relaxation response.
4. The first step is learning to breathe deeply.
5. Our breathing (every moment, non-stop till we leave this body!)
is an ‘unconscious breathing’.
6. Its an automatic process set in our system, just after we land up
on this earth. Since then, it takes place without any special
attention.
7. This breathing is just good enough to keep us alive.
8. If one wants to get the benefit of our own breathing, then the
breathing technique needs to be changed.
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10. Classroom Exercise
00:05
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11. Classroom Exercise: Controlled Breathing
00:05
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12. 12