1.2 Mindful Moments

Leading TUZA-Time to Breathe

Teaching Note: Research shows that meditation is one of the most effective ways of mitigating stress and increasing overall well-being.

Core Competencies: 
Self-Awareness
Self-Management

Materials: 
None

Time: 
10 minutes

SELF-MANAGEMENT

A 3-minute breathing practice that anchors awareness to our thoughts, feelings and body sensations in the present moment. We call our core breathing practice TUZA which means ‘to chill’ in Kinyarwanda.

SELF-MANAGEMENT

Harnessing the power of the breath is a useful skill in mitigating strong emotions and unpleasant experiences. A consistent daily breathing practice can help connect us to the present moment, better manage stress, reduce reactivity and in turn, increase overall well-being.

SELF-MANAGEMENT

  1. Invite students to sit in a circle.
  2. Play the guided practice or download the instructions located below.
  3. Once the activity has concluded, take a brief pause, and then engage the group in a dialogue about their experience. Use the prompt below as a jumping off point.

 DIALOGUE PROMPT:

Describe your experience using one word or an image.

TUZA:

  1. Sit in comfortable position. Allow both soles of your feet to connect to the floor
  2. Rest your hands on your thighs and let your shoulders drop.
  3. Gently close your eyes or look for a reference point somewhere on the floor where you can return your eyes when they get distracted.
  4. Let your spine grow tall and noble like the trunk of a tall tree.
  5. Take a moment to notice how your body feels as you bring your attention to the flow of your breath.
  6. You don’t need to breathe in a special way. Your body knows how to breathe.
  7. Simply notice each breath coming into the body with an in-breath, and leaving the body with an out-breath.
  8. If you notice your mind is caught up in thoughts, concerns, emotions or body sensations, know that this is normal.
  9. Notice what is distracting you and gently let it go without judgment, by redirecting your attention back to the breath.
  10. Keep escorting your attention back to the experience of breathing.
  11. Allow each in-breath to be a new beginning and each out-breath to be aletting go
  12. When you are ready, slowly bring your attention back to your surroundings and let how you feel now guide you.

Leading TUZA – Time to Breathe

1.1 – TAKE FIVE

rethink: reducing reactivity

1.2 – TUZA – Time to Breathe

rethinkg: strengthening awareness

1.3 – MINDFUL LISTENING

rethink: building focus

1.4 – MINDFUL WALKING

rethink: slowing down

1.5 – BODY SCAN

rethink: connecting to body wisdom