Difference between revisions of "Self care, Body"
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{{Tutorial | {{Tutorial | ||
|Title of the tutorial=Self care, Body | |Title of the tutorial=Self care, Body | ||
| − | | | + | |Type of learning session=Holistic |
| − | |Tutorial category=Icebreaking, | + | |Tutorial category=Icebreaking, Energizer |
|Duration (hours)=45 mins | |Duration (hours)=45 mins | ||
| − | |Learning objectives=Connect with the body and release physical stress | + | |Learning objectives=Connect with the body and release accumulated physical stress |
|Methodology='''Exercises 1''' | |Methodology='''Exercises 1''' | ||
| Line 14: | Line 14: | ||
Rest your eyes | Rest your eyes | ||
| − | + | Firstly, we close our eyes so we can perform an exercise to concentrate and rest our eyes. Women activists who work with computers for long hours often suffer from sleep disorders, concentration problems and other issues caused by prolonged-exposure to computer screens. This exercise helps to rest and relieve your eyes if you suffer from these problems. | |
| − | + | In a guided meditation with our eyes closed, we are walking with our eyes around an imaginary clock: | |
| − | 1. First we walk the clock starting with point 12, going to point 3, point 6, point 9 and we return to point 12. We stop one minute for each point | + | 1. First we walk the clock starting with point 12, going to point 3, point 6, point 9 and we return to point 12. We stop one minute for each point. Repeat the exercise twice |
2. Now we go through the clock and stop at all the numbers on the clock: we start at 12 and we run: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 and back to 12. We stop Minute for each point. | 2. Now we go through the clock and stop at all the numbers on the clock: we start at 12 and we run: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 and back to 12. We stop Minute for each point. | ||
3. We remain silent for two minutes with our eyes closed and we gently open our eyes. | 3. We remain silent for two minutes with our eyes closed and we gently open our eyes. | ||
| Line 23: | Line 23: | ||
'' 'Exercises: 3. Release tensions in the neck and back' '' | '' 'Exercises: 3. Release tensions in the neck and back' '' | ||
| − | Based on the technique of acupressure, we are going to help | + | Based on the technique of acupressure, we are going to help the energy accumulated in the back and neck flow freely; we will press lightly with our index finger on acupressure points. |
| − | Through this technique | + | Through this technique we make a direct connection with the energy of another person, so it is necessary to be very focused, calm and to be ready to share our energy with our partner. |
| − | Before we begin, we have to concentrate with a small two-minute meditation with our eyes closed | + | |
| + | Before we begin, we have to concentrate with a small two-minute meditation with our eyes closed. This is also the time to protect ourselves. | ||
Steps | Steps | ||
| − | 1. Lightly press with your index fingers the points located on the dimple next to the shoulder blades. | + | 1. Lightly press with your index fingers on the points located on the dimple next to the shoulder blades. |
| − | 2. Press lightly with your index fingers the points located at the base of the neck | + | 2. Press lightly with your index fingers on the points located at the base of the neck. |
| − | 3. Press lightly with your index fingers the points located in the neck just below where the neck begins | + | 3. Press lightly with your index fingers on the points located in the neck just below where the neck begins. |
| − | 4. After releasing energy, the people who worked together | + | 4. After releasing energy, the people who worked together thank each other .. |
'' 'Discussion: What did I notice? What did I build and need? | '' 'Discussion: What did I notice? What did I build and need? | ||
| − | We shared the different emotions with which we connected the exercises. Several companions were able to release emotions they could not connect with years ago. We closed by thanking each other for | + | We shared the different emotions with which we connected the exercises. Several companions were able to release emotions that they could not connect with years ago. |
| + | We closed by thanking each other for our shared trust and we shared some happy moments together. | ||
| + | |||
|Number of facilitators involved=1 or 2 | |Number of facilitators involved=1 or 2 | ||
|Technical needs=relaxing area, cushions, sound system | |Technical needs=relaxing area, cushions, sound system | ||
Latest revision as of 09:45, 20 March 2017
| Title of the tutorial | Self care, Body |
|---|---|
| Attributions | |
| Kind of learning session | |
| Tutorial category | Icebreaking, Energizer |
| Duration (hours) | 45 mins "mins" can not be assigned to a declared number type with value 45.
|
| Learning objectives | Connect with the body and release accumulated physical stress |
| Prerequisites | |
| Methodology | Exercises 1
Various stretching and tension exercises on hands / back / arms The explanatory video can be found at the following link: https://archive.org/details/BOOTSEQUENCE Exercises: 2 Rest your eyes Firstly, we close our eyes so we can perform an exercise to concentrate and rest our eyes. Women activists who work with computers for long hours often suffer from sleep disorders, concentration problems and other issues caused by prolonged-exposure to computer screens. This exercise helps to rest and relieve your eyes if you suffer from these problems. In a guided meditation with our eyes closed, we are walking with our eyes around an imaginary clock: 1. First we walk the clock starting with point 12, going to point 3, point 6, point 9 and we return to point 12. We stop one minute for each point. Repeat the exercise twice 2. Now we go through the clock and stop at all the numbers on the clock: we start at 12 and we run: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 and back to 12. We stop Minute for each point. 3. We remain silent for two minutes with our eyes closed and we gently open our eyes. 'Exercises: 3. Release tensions in the neck and back' Based on the technique of acupressure, we are going to help the energy accumulated in the back and neck flow freely; we will press lightly with our index finger on acupressure points. Through this technique we make a direct connection with the energy of another person, so it is necessary to be very focused, calm and to be ready to share our energy with our partner. Before we begin, we have to concentrate with a small two-minute meditation with our eyes closed. This is also the time to protect ourselves. Steps 1. Lightly press with your index fingers on the points located on the dimple next to the shoulder blades. 2. Press lightly with your index fingers on the points located at the base of the neck. 3. Press lightly with your index fingers on the points located in the neck just below where the neck begins. 4. After releasing energy, the people who worked together thank each other .. 'Discussion: What did I notice? What did I build and need? We shared the different emotions with which we connected the exercises. Several companions were able to release emotions that they could not connect with years ago. We closed by thanking each other for our shared trust and we shared some happy moments together. |
| Number of facilitators involved | 1 or 2 "or2" can not be assigned to a declared number type with value 1.
|
| Technical needs | relaxing area, cushions, sound system |
| Theoretical and on line resources | Bootsequence from Hacking with care: |