⌛ 30-60 min
🧳 being in nature (optional: notebook and pen)
🧘 cultivate mindfulness
Instructions:
Find a place of nature that you want to explore. Start your walk with a little breathing exercise to tune in the mode.
Start walking, noticing how your feet touch the ground - pay attention to the sensations you get in your feet (is the ground soft or hard, warm or cold, feel the sole of your shoes touching your feet, or the ground touching your feet if you walk barefoot).
Notice the sounds around you: from the closest sounds, then open your focus and hear the sounds that might be far away from you. Let the sounds come to you, notice how they appear, making a big symphony.
Notice the colours around you, how the light plays with the shadows. See the textures around you. Play with your focus: put your attention to the smallest details (perhaps, explore the little leaf you can find), and expand it to the biggest scale, noticing everything that surrounds you.
Pay attention to your breathing. Notice how your body is feeling: does it need any stretching, any certain moves, any stillness or energy?
Notice the smells around you, try to note specific smells, maybe smell different objects around you.
Note your thoughts. If you have too many undistinguished thoughts, see them as the clouds - notice your thoughts and then let them pass, just like the clouds are passing in the sky. And put your attention back to your breathing.
Continue your walk until the time you have set for yourself is passed.
If you want, you can write down your thoughts and impressions of this walk.
⌛ 15 min or more
🧳 Timer, notebook and speaker (if you want to use a music)
🧘 to calm down, become aware of your body and thoughts, connect to yourself and recharge
Instructions:
It is important to read the instructions from the beginning until the end, before performing the task.
Make sure that you are in a safe environment and nothing is bothering you for the next 15 minutes. It is very important not to judge yourself during this task and to be open to whatever comes in the process.
Set a timer for 5 minutes.
The first part is Meditating.
Sit or lay down in a quiet and comfortable space. You can use any of your own breathing techniques or you can use one of the breathing techniques from this toolkit.
Put your attention to your breathing: observe how the air flows into your body with an inhale, and how the air goes out with your exhale. Imagine that your thoughts are like clouds in the sky - they come, and then they go, changing one to another but without the need to concentrate to any of them. Approach your thoughts in a similar way: let them come and go, with no need to think a certain thought. And then come back to your breathing, draw your attention to your inhale and exhale, letting the air flow through your body.
When timer is up set the new one for 5 minutes, it is crucial not to break your session in between and do everything one by one
The second part is Movement.
After laying down or sitting, slowly start moving your body. Be gentle to yourself, don't go in a rush, try to stay calm and give space to your body to speak for itself. Try to move without any thinking, just let your body move in its natural way, whatever it is at the moment.
(If you feel like you need a music to accompany your move, you can use this composition: When the Wind Talks / Malte Marten / Atlas Handpan. Link in Spotify: https://ej.uz/when_the_wind_talks)
When the timer is up, start a new one for another 5 minutes.
The third part is Writing.
Open your notebook and start writing. It is important to write without stopping and thinking. It can be whatever your hand is writing. Maybe just one word, maybe it's just some sounds. Whatever is coming to your mind at the moment. Don't judge yourself for anything you are doing.
When the timer is up you can reread what you wrote.
Take 5 deep breaths to end your session.
Reflect on how you feel. You can write your feelings in a notebook or just notice them in your mind.
This tehnic was presented to our team by embodiment facilitator Kateryna Popkova
It was created on a laboratory of Alexander Grishon
⌛ 1 hour
🧳 Gabrielle Roth 5 rhythms music
Playlist available on Spotify: Gabrielle Roth: Endless Wave Vol.1 (https://ej.uz/5_rhythms )
🧘 to put the body in motion in order to still the mind, expand your comfort zone and promote new learning.
Instructions:
Allow yourself to enter into the five rhythms without judging your movements; for this practice there are no fixed rules or instructions, the energy of the body is it’s own teacher. The chosen music is taken into account to help trigger the movements and be a guideline as the body transitions into a new rhythm.
Before you put the music to the background, read these 5 steps to understand the process
the information is taken from - Elevart - an accompaniment program that uses artistic creations as tools for personal growth and resolution of psychological conflicts.
More information: https://ej.uz/5steps
1- Flowing
The art of being fluid in our physical body, we contact the earth, we are in it. It is a space to observe and experience it. It is the conduit of our inner truth. It is the impulse of our own energy. This rhythm is associated with the earth, the birth, the mother and the body.
2- Staccato
It is the gateway to the heart, setting boundaries, it is the inner warrior part. It connects with the feet and feelings, it has to do with how I take care of what I love, related to decision making, to say yes or no. It is associated with fire, childhood, the father and very corporal emotions. Associated with fire, childhood, the father and very bodily emotions.
3- Chaos
It is the art of relaxing our body, of letting go, letting go and moving from “should be” to “being”. in this phase we can let go of preconceived thoughts. Uncertainty, creation, intuitive being, freedom. Associated with water, youth, friends and mind.
4- Lyrical
The fourth rhythm is lyrical, related to tranquillity and well-being.
It represents rebirth, the transformation of destructive patterns. Creation is integrated and we can connect with our humanity, our wholeness. The movements of this rhythm make us more aware of our grounding and empowerment. It is associated with the air element, with maturity, humanity and the soul.
5- Stillness
The fifth rhythm is calm.
It allows us to take responsibility for everything we have experienced after having consciously gone through all the previous phases. Accumulation of all our wisdom gained through experience in order to tread new paths. Unity, state of meditation in movement, gentleness, compassion. Associated with the ether element, old age, death, universe-spirit.