Mindfulness

From Community Narrations

Aims of the practice and description of participants

- Introducing participants to mindfulness, silence, optimization of the amount of information.
- Building self-confidence.

Resources, Materials needed

Device with internet connection and loudspeaker.

Duration

20 minutes.

Step-by-step - what has to be done?

Invite participants to a short exercise where they can stay with themselves for a while, instruction below:

In a moment I will turn on the music and the image, you can also turn on such music in your free time, with or without the image (we turn on the recording during the presentation, quietly at first). Look at this picture, take a closer look and try to remember some pleasant moments when you were in contact with nature, with the river, with the water, with the forest, with the trees, with the wind. Breathe into this image, you can close your eyes to visualize this image more easily. Look at what appears in your imagination.
If you have different images and they mix, that's okay. Give yourself and your mind a moment to wander and try to see the picture with nature, river, forest and air again. Listen to the sounds of the stream of water, the winds between trees and leaves, fire and flames surrounding the wood.
Breathe to this picture. Feel the smell, what you feel when you remember such an image, you hear such sounds (we gradually increase the volume of the sound from the recording).
Take a look at your thoughts, feelings, what appears in you. Take whatever it is. If your thoughts distract you, that's okay, it's natural. Allow yourself to try again to approach the image in the forest, feel these smells, the wind on your skin, the sounds reaching you. Breathe deeper, inhale and exhale. Feel your body, feel your body in this imaginary place.

- We present to the participants a recording on YT with music of nature with a request to close your eyes https://www.youtube.com/watch?v=Ftm2uv7-Ybw
- We ask what they heard, what thoughts and feelings appeared to them.
- Please complete the task so that they come out into the fresh air and hear, see and feel what is around, next to, under, above and next to them.
- We ask about their impressions, what a moment of contact with yourself and your senses can do.
- Alternatively, ask participants to use this exercise during the break, to go outside the room / building and try to use their senses outside, look carefully, smell, observe what they see, touch nature, etc.

Learning Outcomes - which skills are addressed?

- Becoming aware of the presence of your body, your senses, orientation around thoughts and feelings.
- Building communication with each other.

How do you check the outcomes are reached?

Participants could be relaxed, more focused, attentive or energized which can be seen by their behaviour.

Further links/readings

https://www.youtube.com/watch?v=Ftm2uv7-Ybw