Self Care, Concentration

From Gender and Tech Resources

Title of the tutorial Self Care, Concentration
Kind of learning session Holistic
Tutorial category Icebreaking, Energizer
Duration (hours) 45 mins
"mins" can not be assigned to a declared number type with value 45.
Learning objectives Tools to concentrate, handle situations of crisis / anxiety / stress
Methodology Concentration exercise: We listen to a didactic radio capsule to make our breath conscious

'Exercises: 1. Hold the body'

This exercise is carried out with a partner to bring peace and calm at moments of acute stress, anxiety, fear, despondency and in other situations.

By using this technique, a direct connection is made with the energy of the person affected, therefore it is necessary to be very focused, calm and aware that we will share love, peace, harmony and tranquillity with our companion.

Before we begin, we have to concentrate, so to start there is a short two-minute meditation with eyes closed.


1. Hold the forehead and base of your partner's skull, placing the hands gently without touching the head for for 3 to 5 minutes. (?? - is this possible?) 2. Hold the crown of the head with your fingertips on the forehead for 3 to 5 minutes. 3. Hold the shoulders for 3 to 5 minutes. 4. Hold the point over the sternum (chest) and behind the heart (back) for 3 to 5 minutes.

'Exercises: 2. "Switching" (guided imagination)'

To focus the flow of energy


    Sit comfortably and breathe deeply.
    Cross your left ankle over your right ankle.
    Extend your hands to the front then turn your hands with thumbs towards the earth.
    Cross your right hand over your left hand, interlacing the fingers of your hands to form a fist.
    With your fist touch the center of your sternum.
    Close your eyes, breathe deeply and relax the entire body. Imagine that you can go down to a place in the center of your being.

(You can imagine a center below the navel in the center of the abdomen.) For the people of China this center is called the Dantien. For people from India this is called la Hara).

Relax the tongue inside the mouth and with the tip of the tongue touch behind the upper teeth.

    Breathe deeply and let go of all thoughts. Rest in peace and deep silence for a few minutes.
    After two or three minutes, relax your hands and place them on your legs.
    Take a deep breath and slowly open your eyes.
    Stretch your hands and arms.

'Discussion: Effect of stress and trauma on hacktivists'

We share the importance of being able to connect with yourself, with your emotions and how powerful meditation is to help this.

We share diverse experiences of stress, care, lack of care and impacts on the bodies of activists.


We close the session with an exercise of collective containment, hugging and "mesándonos" (needs explanation) in circle.

Number of facilitators involved 1 or 2
"or2" can not be assigned to a declared number type with value 1.
Technical needs
Theoretical and on line resources