Self Care, Concentration - Revision history

Alex at 09:45, 20 March 2017

2017-03-20T09:45:37Z

Alistair at 16:49, 16 March 2017

2017-03-16T16:49:50Z

Alistair at 14:06, 16 March 2017

2017-03-16T14:06:20Z

Alex: Created page with "{{Tutorial |Title of the tutorial=Self Care, Concentration |Kind of learning session=Holistic |Tutorial category=Icebreaking, Energiser |Duration (hours)=45 mins |Learning obj..."

2017-02-02T16:21:59Z

Created page with "{{Tutorial |Title of the tutorial=Self Care, Concentration |Kind of learning session=Holistic |Tutorial category=Icebreaking, Energiser |Duration (hours)=45 mins |Learning obj..."

New page

{{Tutorial
|Title of the tutorial=Self Care, Concentration
|Kind of learning session=Holistic
|Tutorial category=Icebreaking, Energiser
|Duration (hours)=45 mins
|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 technique brings peace and tranquillity to people who go through a moment of acute stress situation of anxiety, fear, sadness, despondency and so on. We can use it to lower a crisis situation with a partner
Through this technique is made a direct connection 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, a small two-minute meditation with closed eyes.

''Steps:'''

1. Hold the forehead and base of the skull, placing the hands gently without touching the head. For 3 to 5 minutes.
2. Hold the crown of the head with your fingertips on the forehead. For 3 to 5 minutes.
3. Hold your shoulders. For 3 to 5 minutes.
4. Hold the part over the sternum (chest) and behind the heart (back). For 3 to 5 minutes.

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

To focus the flow of energy

'''Steps:'''

Sit comfortably and breathe deeply.

Cross left ankle over right ankle

Extend your hands to the front. He turns his hands with his thumbs towards the earth.

Cross your right hand over your left hand. Interlacing the fingers of the hands forming a fist.

With a fist of the hands touches 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 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 for it.

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

'''Closing:'''

We closed the session with an exercise of collective containment hugging and mesándonos in circle.
|Number of facilitators involved=1 or 2
|Technical needs=Comfortable and relaxing space, Computer and small audio system
}}

← Older revision		Revision as of 09:45, 20 March 2017
Line 1:		Line 1:
−	~~{{Tutorial~~
−	~~\|Title of the tutorial=Self Care, Concentration~~
−	~~\|Kind of learning session=Holistic~~
−	~~\|Tutorial category=Icebreaking, Energiser~~
−	~~\|Duration (hours)=45 mins~~
−	~~\|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 technique brings peace and tranquillity to people who go through a moment of acute stress situation of anxiety, fear, sadness, despondency and so on. We can use it to lower a crisis situation with a partner
−	Through this technique is made a direct connection 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, a small two-minute meditation with closed eyes.~~
−
−	~~''Steps:'''~~
−
−	~~1. Hold the forehead and base of the skull, placing the hands gently without touching the head. For 3 to 5 minutes.~~
−	~~2. Hold the crown of the head with your fingertips on the forehead. For 3 to 5 minutes.~~
−	~~3. Hold your shoulders. For 3 to 5 minutes.~~
−	~~4. Hold the part over the sternum (chest) and behind the heart (back). For 3 to 5 minutes.~~
−
−	~~'' 'Exercises: 2. "Switching" (guided fantasy)' ''~~
−
−	~~To focus the flow of energy~~
−
−	~~'''Steps:'''~~
−
−	~~Sit comfortably and breathe deeply.~~
−
−	~~Cross left ankle over right ankle~~
−
−	~~Extend your hands to the front. He turns his hands with his thumbs towards the earth.~~
−
−	~~Cross your right hand over your left hand. Interlacing the fingers of the hands forming a fist.~~
−
−	~~With a fist of the hands touches 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 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 for it.~~
−
−	~~We share diverse experiences of stress, care, lack of care and impacts on the bodies of activists~~
−
−	~~'''Closing:'''~~
−
−	~~We closed the session with an exercise of collective containment hugging and mesándonos in circle.~~
−	~~\|Number of facilitators involved=1 or 2~~
−	~~\|Technical needs=Comfortable and relaxing space, Computer and small audio system~~
−	}}
−
−
−
	{{Tutorial		{{Tutorial
	\|Title of the tutorial=Self Care, Concentration		\|Title of the tutorial=Self Care, Concentration

@@ Line 68: / Line 68: @@
 |Title of the tutorial=Self Care, Concentration
 |Kind of learning session=Holistic
-|Tutorial category=Icebreaking, Energiser
+|Tutorial category=Icebreaking, Energizer
 |Duration (hours)=45 mins
 |Learning objectives=Tools to concentrate, handle situations of crisis / anxiety / stress
@@ Line 75: / Line 75: @@
 '' '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 other situations.
+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 strat there is a short two-minute meditation with eyes closed.
+Before we begin, we have to concentrate, so to start there is a short two-minute meditation with eyes closed.
 ''Steps:'''
-. Hold the forehead and base of your partner's skull, placing the hands gently without touching the head for for 3 to 5 minutes. (??
+. 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?)
 . Hold the crown of the head with your fingertips on the forehead for 3 to 5 minutes.
 . Hold the shoulders for 3 to 5 minutes.
-. Hold the part over the sternum (chest) and behind the heart (back) for 3 to 5 minutes.
+. Hold the point over the sternum (chest) and behind the heart (back) for 3 to 5 minutes.
-'' 'Exercises: 2. "Switching" (guided fantasy)' ''
+'' 'Exercises: 2. "Switching" (guided imagination)' ''
 To focus the flow of energy
@@ Line 96: / Line 96: @@
       Sit comfortably and breathe deeply.
-      Cross left ankle over right ankle
+      Cross your left ankle over your right ankle.
-      Extend your hands to the front the turn your hands with thumbs towards the earth.
+      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 the hands to form a fist.
+      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.

@@ Line 61: / Line 61: @@
 |Number of facilitators involved=1 or 2
 |Technical needs=Comfortable and relaxing space, Computer and small audio system
 }}