Individual or in small groups

Relieving stress

"Here and now.

Self-awareness.

Direct experience.

Compassion"

A quiet, comfortable space; optional items include yoga mats, cushions, soothing background music, and guided imagery scripts (either read aloud or recorded). 

1 - 3 minutes

"SENSATIONS AND BREATHING: 

Take a deep breath in and in your mind or aloud, list 3-5 things you SEE... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you HEAR... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you SMELL... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you TASTE... long exhale. 

Take a deep breath in and in your mind or aloud, list 3-5 things you FEEL... long exhale. 

BODY MUSCLES: 

This exercise can be done standing or seated, starting from the face down to the toes (or vice versa). Consciously flex (move) each muscle of the body. Take a gentle inhale, exhale should be long and controlled. If possible, do this exercise with relaxation music. 

Start with facial muscles (by making faces), neck (left-right, forward-back), shoulders (rotate), arms to fingers (lift, curl, and stretch), waist and hips (circles), legs to toes (lift, curl, and stretch). 

FACIAL MASSAGE: 

Begin facial massage at the chin and with circular motions (3-5 times), pull fingers upward and outward. Continue with the same movements over the cheeks towards the nose, around the eyes to the temples, and finish on the forehead with gentle eyebrow pinching from the bridge of the nose outward. Repeat the exercise several times, inhales are shallow, exhales are long. 

This activity can be adapted by offering both spoken and written versions of the visualization for different learning preferences, using tactile props or scents to enhance sensory engagement, and allowing participants to keep their eyes open or focus on a fixed point if closing their eyes is uncomfortable.

After the visualization, allow a few moments of silence before inviting participants to gently return to the space and observe their breath, emotions, and bodily sensations, encouraging a slow reconnection with the present moment.

Participants will develop enhanced relaxation and stress reduction skills. Increased ability to focus attention inward and use mental imagery to calm the mind. Improved awareness of physical and emotional signs of stress. Greater capacity to manage anxiety through guided visualization techniques.

Stress the importance of a supportive environment where teachers feel safe to explore and express freely. You can highlight that the activity's goal is not theatrical perfection but personal and professional growth through empathetic engagement and creati.