C\u00edl: Rozv\u00edjet pov\u011bdom\u00ed o propojen\u00ed dechu, pohybu a emo\u010dn\u00edho nalad\u011bn\u00ed a prozkoumat jemn\u00fd pohyb jako mindfulness n\u00e1stroj pro zklidn\u011bn\u00ed t\u011bla i mysli.
\nPostup:
\n
1. Postavte se nebo se posa\u010fte tak, aby v\u00e1m bylo pohodln\u011b.
\n
2. Jednou pa\u017e\u00ed za\u010dn\u011bte plynule krou\u017eit a pohyb sla\u010fte s dechem: s n\u00e1dechem pa\u017ee stoup\u00e1, s v\u00fddechem kles\u00e1.
\n
3. Tot\u00e9\u017e zopakujte i druhou pa\u017e\u00ed.
\n
4. Nyn\u00ed kru\u017ete ob\u011bma pa\u017eemi sou\u010dasn\u011b, st\u00e1le v souladu s dechem.
\n
5. Jemn\u011b pohupujte pa\u017eemi dop\u0159edu a dozadu, op\u011bt v rytmu d\u00fdch\u00e1n\u00ed.
\n
6. Nechte t\u011blo p\u0159irozen\u011b se prot\u00e1hnout \u2014 nat\u00e1hn\u011bte se, oto\u010dte se nebo se p\u0159edklo\u0148te tak, jak je v\u00e1m to p\u0159\u00edjemn\u00e9.
\n
7. P\u0159ilo\u017ete si ruce k b\u0159ichu a pomalu s nimi pohybujte nahoru a dol\u016f podle toho, jak se b\u0159icho s n\u00e1dechem zved\u00e1 a s v\u00fddechem kles\u00e1.
\n
Ot\u00e1zky k reflexi:
\n
1. Jak se te\u010f c\u00edt\u00edte?
\n
2. Co se v\u00e1m b\u011bhem aktivity l\u00edbilo nejv\u00edce?
\n
3. Co pro v\u00e1s bylo nov\u00e9?
\n
4. Kter\u00fd pohyb v\u00e1m p\u0159ipadal nejp\u0159irozen\u011bj\u0161\u00ed nebo nejp\u0159\u00edjemn\u011bj\u0161\u00ed?
\n
5. Jak se b\u011bhem aktivity prom\u011b\u0148oval v\u00e1\u0161 dech?
\n
6. V\u0161imli jste si, \u017ee se z t\u011bla uvolnilo n\u011bjak\u00e9 nap\u011bt\u00ed?
\n
7. Jak\u00e9 my\u0161lenky se v\u00e1m b\u011bhem pohybu objevovaly?
\n
8. Pou\u017eili byste tyto pohyby b\u011bhem dne ve chv\u00edl\u00edch, kdy se pot\u0159ebujete zklidnit nebo se za\u010d\u00edt znovu soust\u0159edit?
\n
9. Co si z tohoto cvi\u010den\u00ed odn\u00e1\u0161\u00edte?
\n
10. Reference: Hawkins, K., (2021). The mindful teacher\u2019s toolkit: Awareness-based wellbeing in schools: Activities for 4-18 year olds. Corwin. p. 72<\/p><\/p>","protected":false},"excerpt":{"rendered":"
Objective: To cultivate awareness of the connection between breath, movement, and emotional state, and to explore gentle movement as a mindfulness tool for calming the body and mind. Instructions: 1. Stand or sit comfortably. 2. Move one arm in a circular motion like a windmill, matching the movement to your breath\u2014inhaling as the arm rises, […]<\/p>\n","protected":false},"featured_media":1447,"template":"","class_list":["post-1468","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/resources\/1468","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=1468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}