☬

ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ

Conquer the Mind, Conquer the World

A 10-month emotional education program for our children — rooted in Gurbani, designed for the reality of growing up Sikh in America.

Proposed for Gurdwara SRS · Punjabi School · 2025–2026
Presented by Amar & [Partner Name]

Powered by Pomwell pomwell.app

Why This Matters

ਇਹ ਕਿਉਂ ਜ਼ਰੂਰੀ ਐ

Our kids are growing up in two worlds. At school, they navigate American culture. At home, Punjabi values. In between, they face emotions they don't have words for — in either language.

1 in 5

Kids face a mental health challenge

70%

of South Asian families don't discuss emotions

0

Programs exist for Sikh kids specifically

They deal with turban questions at school, "log kya kahenge" at home, cousin comparisons at family gatherings, and the constant feeling of being too American for the Punjabi kids and too Punjabi for the American kids.

      Guru Sahib already gave us the framework. Gurbani addresses anger, fear, attachment, pride, jealousy — all of it. We just need to translate it into language our kids can actually use.
    

What We're Proposing

A structured program where kids attend a 15-minute monthly assembly at Punjabi School, then use a companion app throughout the month to practice what they learned. Each month focuses on one emotion with one Sikh tool.

No outside therapists. No Western-only frameworks. Gurbani-first, culturally authentic, bilingual (Punjabi + English). Built by Sikh parents, for Sikh kids.

The 10-Month Journey

ਦਸ ਮਹੀਨਿਆਂ ਦਾ ਸਫ਼ਰ

One emotion per month. One Gurbani anchor. One practical Sikh tool. Kids build their emotional toolkit gradually — the same way they learn anything: through repetition, practice, and reflection.

#	Month	Emotion	Gurbani Anchor	Tool
1	March	😤 ਗੁੱਸਾ · Anger	ਕ੍ਰੋਧੁ ਨ ਕਰਿ ਮੇਰੇ ਮਨਾ	Waheguru Breathing
2	April	😢 ਉਦਾਸੀ · Sadness	ਦੁਖੁ ਦਾਰੂ ਸੁਖੁ ਰੋਗੁ ਭਇਆ	Talk to Sangat
3	May	😨 ਡਰ · Fear	ਭੈ ਕਾਹੂ ਕਉ ਦੇਤ ਨਹਿ	Chardi Kala Mindset
4	June	😊 ਖੁਸ਼ੀ · Happiness	ਸਦਾ ਅਨੰਦੁ ਰਹੈ ਦਿਨੁ ਰਾਤੀ	Shukar List
5	July	😒 ਈਰਖਾ · Jealousy	ਨ ਕੋ ਬੈਰੀ ਨਹੀ ਬਿਗਾਨਾ	Santokh Practice
6	August	😳 ਸ਼ਰਮ · Shame	ਤੂੰ ਮੇਰਾ ਪਿਤਾ ਤੂੰਹੈ ਮੇਰਾ ਮਾਤਾ	Self-Talk
7	Sept	🫥 ਇਕੱਲਾਪਣ · Loneliness	ਵਿਚਿ ਸੰਗਤਿ ਹਰਿ ਪ੍ਰਭੁ ਵਸੈ	Be the Sangat
8	Oct	😰 ਚਿੰਤਾ · Anxiety	ਚਿੰਤਾ ਤਾ ਕੀ ਕੀਜੀਐ	5-4-3-2-1 Grounding + Mool Mantar
9	Nov	🗣️ ਗੱਲਬਾਤ · Communication	ਮਿਠਤੁ ਨੀਵੀ ਨਾਨਕਾ	"I Feel" Statements
10	Dec	🦁 ਚੜ੍ਹਦੀ ਕਲਾ · Rising Spirit	ਨਾਨਕ ਨਾਮ ਚੜ੍ਹਦੀ ਕਲਾ	Personal Toolkit Review

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ਨਾਨਕ ਨਾਮ ਚੜ੍ਹਦੀ ਕਲਾ, ਤੇਰੇ ਭਾਣੇ ਸਰਬੱਤ ਦਾ ਭਲਾ

"In Your Will, may there be grace for all"

Sample Month: Anger

ਨਮੂਨਾ ਮਹੀਨਾ · March — ਗੁੱਸਾ

Here's exactly what Month 1 looks like — from the classroom to the app to the parents' phone. Every month follows this same structure.

🎴 Emotion Card

😤

ਗੁੱਸਾ

ANGER · gus-sa

ਕ੍ਰੋਧੁ ਨ ਕਰਿ ਮੇਰੇ ਮਨਾ

"Do not give in to anger, O my mind"

Simple explanation for kids: Guru Ji is saying anger is like fire — it burns you first. Your mind is powerful. When anger comes, you don't have to follow it. You can choose to pause.

🌬️ Waheguru Breathing Tool

A guided breathing exercise using the sacred syllables of Waheguru. Kids breathe in rhythm with each syllable.

Breathe In

Wah

4 seconds

→

Hold

He

2 seconds

→

Breathe Out

Gu

4 seconds

→

Rest

Ru

2 seconds

Repeat 3 times. The app provides an animated visual guide.

📅 4-Week Content

Week 1 — Learn

ਸਿੱਖੋ

What is anger? Where do you feel it? Gurbani explained. "Have you felt angry this week?"

Week 2 — Practice

ਅਭਿਆਸ

Guided Waheguru Breathing. Journal: "Last time I felt angry, I..." Share with parents.

Week 3 — Challenge

ਚੁਣੌਤੀ

Mission: Use Waheguru Breathing BEFORE reacting to something. Check-in: did you try it?

Week 4 — Reflect

ਸੋਚੋ

Journal: "What did I learn about my anger?" Self-rating (1-5 stars). Earn the Anger Badge!

🤔 "What Would You Do?" Scenario

The Parathas at Lunch

"You open your lunch box at school. Mom packed parathas. A kid says 'Eww, what is THAT? It smells weird.' Other kids laugh. You feel your face getting hot..."

A) Yell at the kid and slam your lunch box shut
B) Say nothing, throw away your food, and feel sad all day
C) Take a Waheguru breath, then say: "It's called a paratha. My mom made it. It's actually really good."
The app walks kids through each choice and what happens next.

📱 Ghar di Gall — Parent Message

💬 WhatsApp message kids send to parents:

"This month at Punjabi School, we're learning about anger (ਗੁੱਸਾ). Guru Ji says ਕ੍ਰੋਧੁ ਨ ਕਰਿ ਮੇਰੇ ਮਨਾ — don't let anger control you. We learned a breathing exercise called Waheguru Breathing. Can we try it together tonight? Also: when you were my age, what made you the most angry?"

The Monthly Assembly

ਮਹੀਨਾਵਾਰ ਕਲਾਸ · 15 Minutes

Once a month during Punjabi School, we run a 15-minute guided session. It's structured, repeatable, and requires no special training. Here's exactly what happens:

2

min

Opening Ritual · ☬ ਸ਼ੁਰੂਆਤ

3 deep Waheguru breaths together. Say Fateh. Quick one-word check-in: "How are you feeling?" Kids point to the Emotion Wheel poster on the wall.

4

min

Introduce the Emotion · 📖 ਸਿੱਖੋ

Name it in Punjabi and English. Show the Emotion Card. Read the Gurbani quote and explain what Guru Ji is saying in simple words. Ask: "Has anyone felt this? When?"

5

min

Teach the Tool · 🛠️ ਅਭਿਆਸ

Practice this month's Sikh tool together. Example: for Anger month, the whole class does Waheguru Breathing. For Communication month, everyone practices an "I feel" statement out loud. This is the hands-on part.

2

min

Activity Sheet · 📝 ਲਿਖੋ

Kids fill out a short activity sheet (provided). Takes 2 minutes. This gets them writing about the emotion in their own words.

2

min

Launch the Month · 📱 ਐਪ

"Now open the app on your phone. This month has 4 weeks of content. Check in every day. Complete each week. Earn your badge!" Remind them of the real-life challenge. Close with Fateh.

      Instructor note: Detailed session scripts with exact words to say, discussion prompts, and facilitation tips are provided for every session. You read from the script — no improvisation needed. Anyone can run this.
    

Between Assemblies: The App

ਅਗਲੀ ਕਲਾਸ ਤੱਕ · What Kids Do All Month

The 15-minute assembly is the spark. The app is the fire. Here's what kids do on their own (or with family) during the 4 weeks between sessions:

📖

Week 1

ਸਿੱਖੋ · Learn

Recap the emotion. Gurbani explained simply. Interactive scenario: "What would you do?"

🛠️

Week 2

ਅਭਿਆਸ · Practice

Guided practice of the Sikh tool. Mini journal entry. Share with parents.

⚡

Week 3

ਚੁਣੌਤੀ · Challenge

Real-life challenge to apply the tool. Check-in: did you do it?

🪞

Week 4

ਸੋਚੋ · Reflect

Journal prompt. Self-rating. Earn the monthly badge!

Daily Habit: Emotion Check-In

Every day, kids open the app and tap one emotion from a wheel of 10 feelings (each with Punjabi + English labels). Takes 5 seconds. Builds a streak. This simple habit builds emotional awareness — the foundation of everything.

Gamification That Works

🔥

Daily Streaks

Check in every day to build a streak counter. Kids love maintaining streaks.

🏆

Monthly Badges

Complete all 4 weeks → earn a themed badge. 10 total to collect over the year.

⚔️

Warrior Levels

Learner → Explorer → Warrior → Guide → Master. Points for check-ins and completions.

⚡

Interactive Scenarios

"What Would You Do?" choice-based stories with culturally authentic 2nd-gen situations.

Built-In Sikh Tools

The app includes full interactive versions of each tool — not just descriptions, but working guided exercises:

Waheguru Breathing (animated) · 5-4-3-2-1 Grounding + Mool Mantar · "I Feel __ When __ Because __" Builder · Shukar (Gratitude) List · Santokh Practice · Self-Talk Reframing · Sangat Connection Steps · Chardi Kala Toolkit Review

Parent Engagement

ਘਰ ਦੀ ਗੱਲ · Bringing It Home

The biggest gap in emotional education: what happens at home. We've built a parent bridge directly into the app so the learning doesn't stay at Gurdwara.

How It Works

1

Each month, the app shows a "ਘਰ ਦੀ ਗੱਲ" (Ghar di Gall) card — a message designed for kids to share with parents about this month's emotion.

↓

2

Kid taps WhatsApp → pre-written bilingual message goes to their parent with the month's theme, a positive parenting tip, and a conversation starter.

↓

3

The app includes "Ask Your Parents" prompts — questions like "When you first came to America, did you ever feel lonely?" that spark real intergenerational dialogue.

↓

4

Parents receive a printed Parent Guide (bilingual Punjabi/English) at the first session explaining the program, with monthly action items and reframed parenting phrases.

Respectful Approach to Cultural Norms

We know our community. The program gently addresses common phrases like:

ਲੋਕ ਕੀ ਕਹਿਣਗੇ ਕੋਈ ਨਾ, ਸਟ੍ਰੌਂਗ ਰਹਿ ਤੈਨੂੰ ਕੀ ਟੈਨਸ਼ਨ ਦੇਖ ਉਸ ਦੇ ਮਾਰਕਸ

The guide acknowledges: "ਸਾਡੇ ਮਾਪਿਆਂ ਨੇ ਵੀ ਸਾਨੂੰ ਇਹੀ ਕਿਹਾ ਸੀ — our parents said the same to us. It wasn't wrong. But we can do even better." No blame. Just growth.

      The flywheel effect: Kids learn tools → share with parents via WhatsApp → parents engage → parents discover Pomwell (our wellness app for adults) → the whole family grows together. One program, two generations.
    

Materials Provided

ਸਮੱਗਰੀ · Everything You Need

We provide everything. No preparation needed from the school beyond allocating 15 minutes once a month.

Printed Materials (ready to print & laminate)

📋

10 Session Guides

Word-for-word instructor scripts. One per month. Includes timing, discussion prompts, and facilitation tips. Anyone can teach from these.

🎴

10 Emotion Cards

Large format cards with emotion name (Punjabi + English), Gurbani quote, and the Sikh tool. Display during class.

📝

Activity Sheets

One-page worksheets for kids to complete during the 2-minute activity portion of each session.

🖼️

2 Classroom Posters

Opening Ritual poster (3-step guide displayed every session) + Emotion Check-In Wheel (kids point to how they feel).

👨‍👩‍👧

Parent Guide

Bilingual Punjabi/English guide explaining the program. Distributed to every family at the first session or via WhatsApp.

Digital: The App

A mobile-first web app (works on any phone — no App Store download needed). Kids bookmark it to their home screen. All progress saved locally on their device. Features:

✅ Daily emotion check-in    ✅ 4-week guided content per month    ✅ Interactive Sikh tools    ✅ "What Would You Do?" scenarios
✅ Warrior level progression    ✅ Badge collection    ✅ Journal entries    ✅ Ghar di Gall parent bridge
✅ Streak tracking    ✅ Bilingual (Gurmukhi + English)    ✅ Works offline    ✅ No login required

What We Need From the School

Our Ask

15 minutes once a month during Punjabi School (we can align with your existing schedule)
A classroom or hall space for the group session
Permission to distribute the Parent Guide to families
One announcement at the start to let families know the program is happening

We handle everything else: teaching, materials, the app, parent communication.

Expected Outcomes

ਨਤੀਜੇ · What Success Looks Like

For Kids

By December, children who complete the program will be able to:

☬ Name 9 emotions in both Punjabi and English
☬ Connect each emotion to a Gurbani teaching
☬ Use at least 3 practical Sikh tools when emotions arise
☬ Communicate feelings using "I feel ___ when ___ because ___" statements
☬ Have had meaningful conversations with parents about emotions
☬ Feel pride in their Sikh identity as a source of strength, not difference

For Families

🏠 Parents learn what their child is feeling — in their own language
🏠 Common phrases that shut down emotions get gently reframed
🏠 Intergenerational dialogue happens naturally through the app
🏠 Families discover tools they can use together (Shukar lists at dinner, Waheguru breathing as a family)

For the School

🏫 A unique, innovative program that no other Gurdwara offers
🏫 Increases student and family engagement with Punjabi School
🏫 Demonstrates that Sikhi is relevant to kids' real daily lives
🏫 Requires minimal resources — 15 min/month, no special training needed
🏫 Professional materials ready to go from day one

How We Measure Impact

At the end of each month, kids rate their understanding (1-5 stars in the app). At program end in December, we can share aggregate stats: completion rates, badges earned, and self-reported growth. No individual data is shared without consent.

☬

ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ

"Conquer the Mind, Conquer the World" — Guru Nanak Dev Ji

Frequently Asked Questions

ਅਕਸਰ ਪੁੱਛੇ ਜਾਣ ਵਾਲੇ ਸਵਾਲ

"Is this therapy?"

No. This is emotional education, not therapy. Think of it like teaching kids to read — but for feelings. We teach them to name emotions, understand them through Gurbani, and manage them with practical Sikh tools. No diagnoses, no clinical language. Everything is rooted in what Guru Sahib already teaches us.

"What if a child seems to be really struggling?"

Our facilitators are trained to recognize when a child may need more support. If we notice concerning signs, we follow a clear escalation path: we speak privately with the child, then with their parents, and if needed, we provide a list of culturally competent South Asian therapists in the area. We never diagnose or counsel — we connect families with the right resources.

"Do you need WiFi for the app?"

Only the first time. The app is a Progressive Web App (PWA) — once a child loads it and bookmarks it, it works completely offline. All content, tools, and journal entries are stored locally on the device. No internet needed for daily check-ins or weekly content.

"What if parents disagree with the program?"

Participation is entirely optional. Every element is rooted in Gurbani — these aren't Western concepts forced into a Sikh context. We're making the emotional wisdom that already exists in our scripture accessible to children. The Parent Guide explains everything in both Punjabi and English so families can decide.

"Who created this?"

Amar & [Partner Name] — Sikh parents raising second-generation kids in America who saw the gap firsthand. The program is built on Pomwell, a wellness platform for the South Asian community. We built what we wished existed for our own children.

"Can other Gurdwaras use this?"

Yes — that's the vision. We're starting here at Gurdwara SRS because this is our sangat. But the program is designed to be portable and scalable. Your school would be the first, the proof of concept, and the model for every Gurdwara Punjabi School that wants it.

☬

ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ

"Conquer the Mind, Conquer the World" — Guru Nanak Dev Ji

We're ready to start in March 2026.

Let's give our kids the tools to conquer their minds — the Sikh way.

Amar & [Partner Name]
Pomwell · pomwell.app
Questions? Let's talk.