Palatine Gurdwara · Session 0 · Introduction
Man Jeetai Jag Jeet
ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ
Conquer the mind, conquer the world
AMAR & SUKHI · 30 MIN · AGES 10–12
BREATHE
In through your nose... out through your mouth
3 deep breaths together
Everyone together!
ਵਾਹਿਗੁਰੂ ਜੀ ਕਾ ਖ਼ਾਲਸਾ
ਵਾਹਿਗੁਰੂ ਜੀ ਕੀ ਫ਼ਤਿਹ
Waheguru Ji Ka Khalsa, Waheguru Ji Ki Fateh!
👋
Say your name +
one word for how you feel
Happy, tired, hungry, nervous, excited...
there are no wrong answers.
Sri Guru Granth Sahib Ji · Ang 6
ਮਨ ਜੀਤੈ ਜਗ ਜੀਤੁ
"By conquering the mind, you conquer the world"
Let's break it down
ਮਨ
Mann
Your mind — thoughts, feelings, reactions, the voice inside your head
ਜੀਤੈ
Jeetai
Conquer, master, understand and win over
ਜਗ ਜੀਤੁ
Jag Jeet
You conquer the world — nothing can stop you
The biggest battle
isn't out there.
It's in here.
Master your mind → become unstoppable
Sukhi leads
Show Me
The Face!
Stand up! I show an emotion →
you make the face AND show it with your whole body
ਖੁਸ਼ੀ
Khushi — Happy!
Say it with me: KHUSHI!
ਉਦਾਸੀ
Udaasi — Sad
Say it: UDAASI. Let your shoulders drop.
ਗੁੱਸਾ
Gussa — Angry!
STOMP YOUR FEET! Clench those fists!
ਡਰ
Darr — Scared!
Hug yourself. Make yourself small. Wide eyes!
SURPRISE!
Hands up! Mouth wide! Big gasp!
🔥 Hot face
💔 Heavy chest
🦋 Butterflies
✊ Tight fists
Where do you
feel it?
Emotions don't just live in your head.
Your body feels them too.
Turn to your partner:
"When I feel ___, I feel it in my ___"
Amar leads · watch out...
The 5 Thieves
ਪੰਜ ਚੋਰ
They sneak in and try to steal control of your Mann
But here's the
good news...
Your 5 Superpowers
☮️
ਸੰਤੋਖ
Santokh
Contentment
🙏
ਨਿਮਰਤਾ
Nimrata
Humility
THIEF WINS
ਕ੍ਰੋਧ
Anger controls you
→
JEWEL WINS
ਦਯਾ
You choose compassion
This class is about making the jewels win more often than the thieves.
The most important part
So what do you
actually do
when emotions hit?
ਹਥਿਆਰ — Hathiyaar
Your toolkit. Your weapons. Your coping skills.
Sikh Tool #1
ਵਾਹਿਗੁਰੂ
Waheguru Breathing
Breathe in → think Wahe
Breathe out → think Guru
3 breaths before you react. That's it.
Works for: ਗੁੱਸਾ anger · ਡਰ fear · ਚਿੰਤਾ worry
Sikh Tool #2
🤝
Sangat — Community
ਸੰਗਤ
When you're sad or lonely —
don't go through it alone.
Talk to someone you trust. That's not weakness.
That's what Singhs and Kaurs do.
Works for: ਉਦਾਸੀ sadness · ਇਕੱਲਾਪਣ loneliness
Your toolkit this year
🌬️
Waheguru Breathing
For anger, fear, worry
🤝
Sangat — Community
For sadness, loneliness
🦁
"What would a Singh/Kaur do?"
For fear
🙏
Shukar List — Gratitude
For happiness
☮️
"I have enough. I am enough."
For jealousy — Santokh
🗣️
"I feel ___ when ___ because ___"
For hard conversations
5️⃣
5-4-3-2-1 + Mool Mantar
For anxiety — grounding
💪
Chardi Kala Mindset
Rising spirit — always
Let's try one right now!
🧘
Everyone stand up.
Hands on your stomach. Close your eyes.
ਵਾਹਿ → ਗੁਰੂ
breathe with the circle
Draw Your Mann
What's inside your mind right now?
Draw it. Write it. Colour it.
No wrong answers.
Press T to start
the countdown
Who wants to share
one thing?
"That's real. Thanks for sharing."
🤝
Tell someone near you —
one thing you'll remember
30 seconds. Go!
This year we learn about our emotions, learn Gurbani, and become the kind of
Singhs & Kaurs
who conquer their minds.
Everyone together — SAY IT!
ਮਨ ਜੀਤੈ ਜਗ ਜੀਤੁ
Man Jeetai Jag Jeet!
Bole So Nihaal...
SAT SRI AKAAL!
ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ
SEE YOU AT SESSION 1
