Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 1

Where Do You Feel ਗੁੱਸਾ?

Body Map — Anger

Name:

Colour or draw where you feel anger in your body.
Hot? Tight? Shaky? Fast heartbeat? Show it!
There are no wrong answers.

Hot / Burning Tight / Tense Shaky / Fast Numb / Empty

Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 2

When I Feel ਉਦਾਸੀ...

Sentence Completion — Sadness

Name:

When I feel udaasi, I can talk to...

When I feel udaasi, I can do this to feel better...

Something that always makes me smile is...

I want to remember that sadness is OK because...

ਦੁਖੁ ਦਾਰੂ ਸੁਖੁ ਰੋਗੁ ਭਇਆ
"Pain is the medicine, comfort the disease" — Guru Nanak Dev Ji

Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 3

ਡਰ or ਨਿਡਰ?

Fear vs Brave — Sorting Game

Cut out these cards. Hold up the one that matches how you'd feel!

😨

ਡਰ

DARR — I'd feel scared

🦁

ਨਿਡਰ

NIDDAR — I'd feel brave

Instructor reads these scenarios aloud:

1

Speaking up in class when you know the answer

2

Walking past a group of older kids

3

Trying food you've never eaten before

4

Standing up for a friend who's being teased

5

Performing on stage at a school event

6

Telling your parents you made a mistake

7

Saying sorry when you know you were wrong

8

Wearing your patka/dastaar on the first day of school

9

Sitting next to someone you don't know at langar

10

Asking for help when you're struggling

Remember: feeling darr is normal. Choosing niddar is what makes you a Singh/Kaur.

Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 4

My ਸ਼ੁਕਰ List

Gratitude Practice — Happiness

Name:

Today I Thank Waheguru For...

ਅੱਜ ਮੈਂ ਵਾਹਿਗੁਰੂ ਦਾ ਸ਼ੁਕਰ ਕਰਦਾ/ਕਰਦੀ ਹਾਂ...

1

2

3

This Week's Shukar Challenge

Try to write 3 things every day this week!

Mon

Tue

Wed

Thu

Fri

Sat

Sun

ਸਦਾ ਅਨੰਦੁ ਰਹੈ ਦਿਨੁ ਰਾਤੀ
"Bliss prevails day and night"

Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 8

My ਚਿੰਤਾ — Give It to the Jar

Worry Slips — Anxiety

Cut along the dotted lines. Write your worry. Fold it. Drop it in the jar. Let it go.

My ਚਿੰਤਾ (chinta):

ਭਰੋਸਾ — I trust Waheguru

My ਚਿੰਤਾ (chinta):

ਭਰੋਸਾ — I trust Waheguru

My ਚਿੰਤਾ (chinta):

ਭਰੋਸਾ — I trust Waheguru

My ਚਿੰਤਾ (chinta):

ਭਰੋਸਾ — I trust Waheguru

My ਚਿੰਤਾ (chinta):

ਭਰੋਸਾ — I trust Waheguru

My ਚਿੰਤਾ (chinta):

ਭਰੋਸਾ — I trust Waheguru

5-4-3-2-1 Grounding: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
Then: ੴ ਸਤਿ ਨਾਮੁ ਕਰਤਾ ਪੁਰਖੁ ਨਿਰਭਉ ਨਿਰਵੈਰੁ...

Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 9

ਗੱਲਬਾਤ — Let's Talk

Role-Play Scenarios — Communication

The Formula:

"I feel ___ when ___ because ___"

Scenario 1

Your friend shared a secret you told them in private.

Try: "I feel hurt when my secret gets shared because I trusted you with something personal."

Scenario 2

Your sibling took something of yours without asking.

Try: "I feel _______ when _______ because _______."

Scenario 3

Your friends made plans without including you.

Try: "I feel _______ when _______ because _______."

Scenario 4

Someone made fun of your lunch at school.

Try: "I feel _______ when _______ because _______."

Scenario 5

You're struggling with homework but don't want to seem "dumb."

Try: "I feel _______ when _______ because _______."

Pomwell Kids · ਮਨ ਜੀਤੈ ਜਗ ਜੀਤ • Session 10

My ਚੜ੍ਹਦੀ ਕਲਾ Pledge

Rising Spirit — Year-End Commitment

🦁

When I struggle, I will...

Singh / Kaur

🦁

When I struggle, I will...

Singh / Kaur

🦁

When I struggle, I will...

Singh / Kaur

🦁

When I struggle, I will...

Singh / Kaur

ਨਾਨਕ ਨਾਮ ਚੜ੍ਹਦੀ ਕਲਾ, ਤੇਰੇ ਭਾਣੇ ਸਰਬੱਤ ਦਾ ਭਲਾ

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