Self Care, Concentration

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Title of the tutorial Self Care, Concentration
Kind of learning session Holistic
Tutorial category Icebreaking, Energiser
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 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.


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


    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


We closed the session with an exercise of collective containment hugging and mesándonos in circle.

Number of facilitators involved 1 or 2
"or2" can not be assigned to a declared number type with value 1.
Technical needs Comfortable and relaxing space, Computer and small audio system
Theoretical and on line resources