{"id":1466,"date":"2026-05-18T13:30:29","date_gmt":"2026-05-18T13:30:29","guid":{"rendered":"https:\/\/wellbeinginschools.eu\/?post_type=resources&p=1466"},"modified":"2026-05-18T13:38:06","modified_gmt":"2026-05-18T13:38:06","slug":"in-classroom-activity-2-shake-it-out","status":"publish","type":"resources","link":"https:\/\/wellbeinginschools.eu\/cs\/resources\/in-classroom-activity-2-shake-it-out\/","title":{"rendered":"Aktivita ve t\u0159\u00edd\u011b 2: Set\u0159es to!"},"content":{"rendered":"

C\u00edl: Podpo\u0159it vnit\u0159n\u00ed uv\u011bdom\u011bn\u00ed prost\u0159ednictv\u00edm vn\u00edm\u00e1n\u00ed t\u011blesn\u00fdch pocit\u016f b\u011bhem pohybu i po n\u011bm a p\u0159edstavit hrav\u00fd mindfulness n\u00e1stroj, kter\u00fd pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed a znovu zam\u011b\u0159it pozornost.
\nPostup:
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1. Postavte se s chodidly na \u0161\u00ed\u0159ku ramen. Vn\u00edmejte zem pod nohama \u2013 \u201euzemn\u011bte se\u201c.
\n
2. Za\u010dn\u011bte se jemn\u011b pohupovat na chodidlech, kolena nechte lehce pokr\u010den\u00e1.
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3. Za\u010dn\u011bte t\u0159\u00e1st t\u011blem \u2014 nejprve pravou nohou, pot\u00e9 levou.
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4. Pot\u00e9 zat\u0159este pravou rukou a n\u00e1sledn\u011b levou rukou.
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5. Nakonec prot\u0159epejte cel\u00e9 t\u011blo jako mokr\u00fd pes, kter\u00fd se oklep\u00e1v\u00e1 \u2013 hrav\u011b a uvoln\u011bn\u011b.
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6. Posledn\u00edch 10 sekund se t\u0159este tak intenzivn\u011b, jak je v\u00e1m to p\u0159\u00edjemn\u00e9, bezpe\u010dn\u00e9 a pohodln\u00e9.
\n
7. N\u00e1hle se zastavte a chv\u00edli z\u016fsta\u0148te st\u00e1t. Zav\u0159ete o\u010di nebo uvoln\u011bte pohled do jednoho bodu.
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8. V\u0161imn\u011bte si, co se d\u011bje ve va\u0161em t\u011ble \u2013 tlukotu srdce, dechu, mraven\u010den\u00ed, tepla \u010di jin\u00fdch vjem\u016f.
\n
Ot\u00e1zky k reflexi:
\n
1. Jak se te\u010f c\u00edt\u00edte?
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2. Jak se nyn\u00ed c\u00edt\u00edte ve srovn\u00e1n\u00ed se stavem p\u0159ed aktivitou?
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3. Jak\u00e9 t\u011blesn\u00e9 pocity pr\u00e1v\u011b vn\u00edm\u00e1te?
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4. Jak je na tom va\u0161e srdce \u2013 bije rychleji, pomaleji, nebo klidn\u011b?
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5. Kter\u00e1 \u010d\u00e1st t\u011bla je pro v\u00e1s te\u010f nejv\u00edce \u201e\u017eiv\u00e1\u201c \u010di v\u00fdrazn\u00e1?
\n
6. Bavilo v\u00e1s se prot\u0159epat? Pro\u010d ano, nebo pro\u010d ne?
\n
7. Reference: Hawkins, K., (2021). The mindful teacher\u2019s toolkit: Awareness-based wellbeing in schools: Activities for 4-18 year olds. Corwin. p. 67<\/p>","protected":false},"excerpt":{"rendered":"

Objective: To enhance inner awareness by noticing bodily sensations during and after movement, and to introduce a playful mindfulness tool for releasing tension and resetting focus. Instructions: 1. Stand with your feet shoulder-width apart. Feel the ground beneath you\u2014get grounded. 2. Begin to gently bounce on your feet, letting your knees bend slightly. 3. Start […]<\/p>\n","protected":false},"featured_media":1447,"template":"","class_list":["post-1466","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/resources\/1466","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/resources"}],"about":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/types\/resources"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/media\/1447"}],"wp:attachment":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/media?parent=1466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}