| Aim | The aim of this activity is to calm the mind and create a sense of well-being. To provide a relaxed feeling by increasing both the confidence and efficiency of individuals. Finally, it aims to promote an optimistic approach to life. |
| Trainee profile | Any. People with special needs can participate as long as they are able to express themselves. |
| Learning Objectives | To consciously relax and stop the chatter of the mind and negative thoughts
To concentrate and focus To promote a positive body image, self-love and self esteem To detoxify phobias and develop his/her personality To build self-awareness and self-knowledge |
| n° participants | Up to 90 people, depending on the available space |
| Duration | 45 minutes |
| Materials | One chair per participant.
If the chairs are not enough, the participants can sit on the ground. |
| Preparation | Place the chairs in a zig-zag line, to help all the participants move their hands up and down. |
| Implementation | 1. Help a participant to sit on a chair.
2. Having aligned the torso of our body, with our chin parallel to the ground, we gently place our hands on our knees. 3. Take deep breaths of oxygen, filling our stomach with oxygen 7-10 times. 4. We softly move our chin down and then up in the sky. 5. First slowly and steadily rotate our shoulders in forward motion, along with our breaths. Then in a backwards motion. 6. Slowly and steadily in conjunction with our breath we turn our head left and right. 7. We Extent our arms forward to be parallel to the ground. Our hands create fists. We rotate our wrists in a circular, internal motion. Then switch to an external motion. 8. We move our hands in a prayer position in front of our heart. Then we interlock our fingers and spread open our palms to touch the heart. Our elbows must be parallel to the ground, feeling a stretching on the back. Take deep and steady breaths. 9. After a few minutes we are going to the prayer position. As we are, we put slowly our prayer hands above our head and then down to the chest. Repeat 10 times. 10. We put our hands softly on our knees. 11. In a gentle motion, we tilt our torso left and right. 12. We stretch our arms forward again, bending our elbows, so the wrists are above our head and parallel with one another. As stationary as they are, we begin to open our arms to each side and put them back stationary to the center. 13. We rest our hands back on our knees. 14. Holding with both hands our left knee, we raised it to our chest. Breath. We continue with each other. 15. Inhale, exhale. We cross our hands in our chest (like an X) trying to reach our knees. Trying our torso to be straight we go down and then up in the first-same position. 16. Bend our torso and hold our feet tight. If it isn’t possible just bend your torso on your knees holding down your head between your feet. Stay there, breath. 17. In the last step, we hug ourselves tight with our head down. Inhale-exhale. 18. Ask for a round of applause as o common expression of gratitude to yourself and to the whole group. |
| Tips and hints | Every step is repeated 10 times except the last one.
If disabled participants cannot coordinate or even follow the rhythm of the activity, ask a partner to help them. |
| Safety measures | The participants must have 1 meter distance between them. |
| Added value | This activity helps the participants to concentrate and drive away all the bad feelings they might have (stress, pain, anger). Cleaning their inner world, they learn to love themselves and appreciate their human being. Self-awareness is rare, so the knowledge to control your thoughts and emotions is a very powerful weapon in this world of information. |