Description of the Method
These exercises are typically developed after an initial warm-up phase and need a facilitator, one person that leads the series of exercises and gives signals.
The participants are in a circle: the facilitator explains briefly what type of exercises they are going to do. They are then asked to start walking freely in the room, keeping in mind that:
It’s “like they are on a raft or small boat”: if they all stand on one side of the room the boat is going to sink.
They have to try to avoid walking in circles in the room but pay attention in varying the path they walk
They have to pay attention to walking in the most “neutral” way: relaxed shoulders, arms, and hands (the facilitator can say “push your shoulders as far away as possible from your ears”).
After some minutes, the facilitator asks them to speed up a little bit to increase their energy. If possible, some other direction can be added:
The participants try to walk only in straight lines: they can change direction only when they meet an obstacle and, also in this case, they need to perform a sudden change of direction (make an “angle”).
The participants try to walk only in circles, avoiding any straight lines: they can perform big or small circles.
The participants are then asked to go back to walk freely in the room and they are given a minute to relax and regain energy.
At this point, the facilitator tells them they are back again on the raft and this time the speed they are walking now will have a name: it will be called “5”.
When the facilitator says aloud a higher number, the walking speed should be higher (without running)
When the facilitator says aloud a lower number, the walking speed should be lower (without stopping)
When the facilitator says “0” they have to freeze “like statues”.
The facilitator proceeds to alternate walks speed “10” and “0” (Freeze)
The speed is then settled at “5”. The participants are then asked to go back to walk freely in the room and they are given a minute to relax and regain energy. They are asked not to pay particular attention to others when they meet them while they walk. In the next steps:
They are asked to sense the presence of other people and, later, to briefly look at them as they meet them while walking.
The participants keep walking and, now, when they meet each other they exchange a greeting nod.
After some moments, the facilitator asks them to add a greeting gesture (like waving), and after add voice (like saying hello, good morning, hi, etc.).
Now the facilitator asks the participants to greet others (when they meet them while they’re walking) like it’s someone they just met (they will probably shake hands, say hi, and present themself).
After, the facilitator asks the participants to greet others like they are their best friends and, after, like friends from primary school or kindergarten that they haven't met for years.
The facilitator can vary the request based on what mood/energy he/she wants to explore and what he/she senses from the group.
To close this small series, the facilitator asks the participant to walk in the room again, but at this point, when they meet each other:
They first say: “I’m the most wonderful person in the world!” and the other one will reply: “No, no, no, I’m the most wonderful person in the world”
After some encounters the sentence will be changed to: “YOU are the most wonderful person in the world!” “No, no, no YOU are the most wonderful person in the world!”
Things to Keep in Mind
Listen to your body's needs, pain, and rigidity
Only perform the movements you can do, considering your body characteristics. Remind the group to always listen to their own body, respect their physical limits, and avoid movements that can injure it.
Remind the group to be careful and respect the body of others and their limits. The main goal is always to care about others and make them feel good and safe.
Our Conclusion from Testing
In our opinion, based on experience in using it, this method can be useful when we are working with newly formed groups and we need to make further exercises more accessible: this “social” warm-up can lighten the mood and break the ice.
It can be difficult for some people to access directly to this version of the exercises because they require eye contact and physical touching. The trainer needs to keep in mind the characteristics of the group and plan a gradual exposition of these exercises.
