Create a routine: The basis for becoming more aware of your body is that you do the activities regularly. Ideally, you reserve a few minutes for one or two body exercises every day. This can be 10 minutes of mindful meditation, some minutes of dancing to a song you like, or 10 - 20 minutes of SPT-20 minute dance.
Learning comes through reflection: The second step is taking the time to think about your experiences, e.g. with the question: How did I feel today? It plays an important role in becoming aware of our body sensations. We recommend having a small notebook and writing down your learning every day. Once a month take time to review what you have written.
Find your crowd: One of our learning was that it was hard to keep the routine if you do it on your own.
One tip is to organize it always at the same time, e.g. first thing in the morning or when you come home after work.
Another idea was that you find some colleagues or friends, with whom you exercise together, e.g. during the lunch break or during a coffee break
Community helps: in our project, we organized online meetings, where we exchanged our experiences and also exchanged new activities. This reminded us of our good intentions.
Feedback from our exploration with different target groups:
One of our participants works with different theatre and body activities in a pre-adolescent school (11 - 14 years). What surprised her, was that the 5-finger breathing exercise really helped to calm the pupils down at the end of the session. It is a very easy tool and suitable for children who often need a concrete reference.
Another experience to calm down students was to use the bubble dance in reverse. Instead of starting small (as described in the exercise) you start with big bubbles and let them become smaller and smaller until there is almost no movement anymore. Then they sat down and concentrated on their breathing before they went off to their next lectures.
Personal reflection: During the test phase, one person tried to "dance'" for 10 minutes before work, if she managed to organize it. “I didn't necessarily expect it, but on days when I start the day with my "dance", I face challenges or problems much more calmly and relaxed. I want to keep this routine for myself, as it enriches me personally”. (A.S., project coordinator in an NGO from Austria)
In working with adults we found that they are much more open than we sometimes think. The feedback from the external trainers at the laboratory in Estonia was very positive and participants were surprised how small movements can bring powerful insights into topics.