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Exercise: A flood of sensations

Objective: Observing attentively the body sensations. To create self-awareness, we will begin with the simplest bodily sensations. You need to create an atmosphere of calm and attention to exercise.

Materials: A comb, a hair brush, a spider massage tool, balls, a long leaf from a tree, a sheet of paper, etc.

How to do it: Prior to this a short breathing exercise is done.

Half of the children lie face down. The others take each of the materials and rub them gently over the backs of the ones who are lying down.

The children who are rubbing the backs of their classmates change the objects they are using every 2-3 minutes approximately. After rubbing with several objects the pairs of children change roles. They are asked to observe and feel the different sensations as well to their reactions without losing attention. Then they have to explain what each sensation is like. 

Exercise: The body speaks to me

Objective: Observing attentively the body sensations which, in this case, are more specific. To create self-awareness, we will begin with the simplest bodily sensations. You need to create an atmosphere of calm and attention to exercise.

How to do it: Begin with a short attention to the breathing exercise.

Sitting in a circle. The guide explains that the body sends signals to us so that we know what it needs. So, we ask them, for example:

How my body tells me that

– I am hungry

– I am thirsty

– I am tired

– I have burnt myself

– I have indigestion

– I have a cold

– I am hot

– I am cold

– I need to pee.

With each of those sensations the children have to say where and how they feel it. 

Exercise: Travelling through our body

Objective: Observing attentively the body sensations. To create self-awareness, we will begin with the simplest bodily sensations. You need to create an atmosphere of calm and attention to exercise.

How to do it: After a short breathing exercise, the guide directs them through an observation of their bodily sensations.

Lying face up. Eyes closed

The observation can be directed like this:

With our hands we touch and feel our head while feeling the sensations. We touch it on all sides. Then the face, around the eyes, nose, cheeks, lips, we relax our tongues, necks and shoulders. Feel the sensations. We touch our arms and also down the chest to the waist, and from the back of the waist down to the thighs. Now we leave our arms relaxed at the sides of our bodies. We feel by moving our thighs, knees, legs and feet a little. We move our toes and we feel them.

Then we do the same observation but without touching the parts of the body.

Ask the children if there are parts of the body they cannot sense. In that case they are invited to touch or squeeze them gently or with the help of a partner. 

Exercise: Elastic – tighten and release

Objective: Pay attention to the parts of the body by thightening and releasing. Observe the sensations

Materials: An elastic rubber band, to show and demonstrate.

The following is explained: Our muscles are like an elastic band, they tense and release like this elastic rubber band we see.

How to do it: We are going to learn to tighten and loosen our muscles like the elastic band. When we tighten we breathe in and when we loosen the muscles we breathe out firmly.

The children can lie down. The guide directs the exercise like this and repeats each part if it seems necessary:

“We feel the

-Face: we make faces and then relax, we wrinkle our faces and relax, we put our tongues right out, we scowl and relax, we pretend to laugh and relax, etc.

– Shoulders and neck: We push gently with our head against the floor and then relax. We put our hands together one on top of the other, at chest height and squeeze them hard and then relax.

– Stomach: We tighten it and relax.

– Back: We arch our backs and then lower them.

– Legs: We bend and stretch them. Then we stretch them as if we were pushing something heavy that is at our feet and then we quickly relax.” 

Exercise: Floating in the light (Relaxation – peace)

Objective: Feel out body relaxed.

How to do it: In this session firstly we will release our tension.

The children should run from one side of the classroom to the other. Then with their arms down by their sides they should make their torsos turn so that their arms also turn like windmills.

Lying face up with their eyes closed.

We do the exercise of the elastic band for a few minutes (tighten and release)

Then we sit down properly on the chair, with a straight but relaxed back and shoulders down.

At this point the educator slowly starts this guided relaxation:

Now you are calm and you are breathing gently. You see that a warm bright orange light is moving towards your head. The light settles on your head which feels its warmth. The light is able to enter my head and I feel as if my forehead is relaxed and my eyes are floating gently. The light continues down through my head towards my mouth, my tongue and then down my neck to my chest, here the light shines more strongly and I feel joy inside my chest like I do when I’m very pleased and happy.

Now the light continues down to my soft, warm stomach. It continues down to my legs and leaves them very relaxed and heavy.

The light makes you feel that your body is floating calmly.  We like to feel that we are floating like a leaf on water or a bubble of soap in the air and it makes us feel really good. We stay like this enjoying us this peace and calm that we feel.

Dialogue: Invite children to make comments on how they felt, and encourage them to do it at home.