This activity is suitable for individuals or groups aged from 9 - 15 years. 

• Promote awareness of the present moment.

• Facilitate connection with oneself and the group.

• Prepare participants for subsequent workshop activities focused on sensory and body activation

• Here and now: Focuses participants on current experiences and sensations, promoting mindfulness.

• Awareness: Enhances self-awareness by encouraging attention to thoughts, bodily sensations, and emotions.

• Contact: By sharing personal reflections in the closing phase, it fosters authentic connections within the group.

• Self-regulation and function: Participants explore and regulate their emotional and physiological states through focused attention exercises.

• Experimentation: Offers a space for participants to explore different aspects of awareness and connection, encouraging openness to new experiences.

• A clean, distraction-free space comfortable for standing.

• Optional: background music to set a calm atmosphere.

Approximately 5-10 minutes

1. Preparation Phase:

2. Invite participants to form a standing circle, holding hands if desired.

3. Execution Phase:

4. Breathing observation: Encourage focusing on the breath, without changing it, noting its depth or shallowness.

5. Body awareness: Promote awareness of any body movements and weight distribution on the feet, just observing without any alteration.

6. Sensory awareness: Instruct attention to environmental sounds, room temperature, and/or smells.

7. Thought observation: Encourage observing thoughts with detachment, noticing their focus on past, future, or present interpretations.

8. Emotional connection: Deepen breathing and tune into the current emotional state, finding a word/s or phrase to name the emotion or feeling.

9. Closing Phase:

10. Ask each participant to share that word or phrase that reflects how they feel, one by one.

The activity can be modified to sitting if standing is challenging for any participant.

Initiate a discussion about the experience, asking how they felt, what sensations they noticed, and how the mindful movement affected them. Encourage participants to incorporate this mindfulness practice into their daily lives, reminding them to bring awareness to every movement they make.

Participants develop greater attention to the present moment — their own breathing, bodily sensations, thoughts, and emotions — which strengthens their connection with themselves and the "here and now." Sharing a word or phrase at the end encourages vulnerability, strengthens the sense of belonging, and builds trust among participants. The activity grounds and calms participants, creating a supportive starting point for subsequent exercises focused on sensory perception and bodily activation.

Facilitator's Note: The primary goal is not to spark deep debate or analysis but just to realize about one’s mood and physical state. This activity sets the stage for further sensory and body activation phases in the workshop. Maintaining a calm, steady voice tone helps foster group concentration, and observing participants' emotional and physical responses offers valuable insights for the workshop's progression.