C\u00edl: Pomoci \u017e\u00e1k\u016fm za\u017e\u00edt, jak rozptyluj\u00edc\u00ed faktory odv\u00e1d\u011bj\u00ed pozornost, a nau\u010dit je jednoduch\u00fd mindfulness n\u00e1stroj \u2014 v\u0161imnout si rozpt\u00fdlen\u00ed a pojmenovat ho \u2014 aby se dok\u00e1zali klidn\u011b vr\u00e1tit zp\u011bt ke soust\u0159ed\u011bn\u00ed.
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Postup:
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1. Postavte se do kruhu. Jeden \u017e\u00e1k si vybere \u201esoust\u0159ed\u011bn\u00fd \u00fakol\u201c (nap\u0159. \u010dten\u00ed v\u011bty, pozorov\u00e1n\u00ed \u017eidle, naslouch\u00e1n\u00ed zvuku t\u0159en\u00ed rukou).
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2. Ostatn\u00ed se postupn\u011b st\u0159\u00eddaj\u00ed v p\u0159edst\u00edr\u00e1n\u00ed jednotliv\u00fdch rozpt\u00fdlen\u00ed (nap\u0159. poklep\u00e1v\u00e1n\u00ed, \u0161ept\u00e1n\u00ed, nazna\u010den\u00ed vibrace telefonu), v\u017edy lehce a bezpe\u010dn\u011b.
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3. Kdy\u017e si \u201esoust\u0159ed\u011bn\u00fd\u201c \u017e\u00e1k v\u0161imne rozpt\u00fdlen\u00ed, zastav\u00ed se, uk\u00e1\u017ee na n\u011bj a \u0159ekne: \u201eRozpt\u00fdlen\u00ed.\u201c
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4. Po ozna\u010den\u00ed rozpt\u00fdlen\u00ed si d\u00e1 jeden pomal\u00fd n\u00e1dech a vr\u00e1t\u00ed se zp\u011bt k \u00fakolu.
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5. Role st\u0159\u00eddejte ka\u017ed\u00fdch 30\u201360 sekund, aby si v\u0161ichni vyzkou\u0161eli v\u0161\u00edm\u00e1n\u00ed a pojmenov\u00e1n\u00ed rozpt\u00fdlen\u00ed.
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Alternativn\u00ed verze ve dvojic\u00edch:
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1. Rozd\u011blte t\u0159\u00eddu do dvojic. V ka\u017ed\u00e9 dvojici je jeden v roli soust\u0159ed\u011bn\u00e9ho a druh\u00fd hraje rozpt\u00fdlen\u00ed, op\u011bt lehce a bezpe\u010dn\u011b.
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2. Kdy\u017e si \u201esoust\u0159ed\u011bn\u00fd\u201c v\u0161imne rozpt\u00fdlen\u00ed, zastav\u00ed se, uk\u00e1\u017ee na n\u011bj, \u0159ekne \u201eRozpt\u00fdlen\u00ed\u201c, d\u00e1 si jeden pomal\u00fd n\u00e1dech a vr\u00e1t\u00ed se k \u00fakolu.
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3. P\u0159ibli\u017en\u011b po 60 sekund\u00e1ch se role ve dvojici vym\u011bn\u00ed.
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Ot\u00e1zky k reflexi:
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1. Jak\u00e9 to bylo, kdy\u017e se objevila rozpt\u00fdlen\u00ed b\u011bhem toho, co jste se sna\u017eili soust\u0159edit?
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2. Bylo snadn\u00e9, nebo t\u011b\u017ek\u00e9 si rozpt\u00fdlen\u00ed v\u0161imnout a pojmenovat ho d\u0159\u00edv, ne\u017e jste zareagovali? Pro\u010d?
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3. Jak jeden pomal\u00fd n\u00e1dech ovlivnil va\u0161i schopnost vr\u00e1tit se k \u00fakolu?
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4. Kter\u00fd typ rozpt\u00fdlen\u00ed (zvuk, pohyb, nazna\u010den\u00e1 vibrace telefonu) pro v\u00e1s byl nejt\u011b\u017e\u0161\u00ed ignorovat?
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5. Kde v b\u011b\u017en\u00e9m \u017eivot\u011b byste mohli tuto dovednost pojmenov\u00e1n\u00ed rozpt\u00fdlen\u00ed a vr\u00e1cen\u00ed se k \u00fakolu vyu\u017e\u00edt? Ve \u0161kole, doma nebo s kamar\u00e1dy?<\/p><\/p>","protected":false},"excerpt":{"rendered":"
Objective: To help students experience how distractions pull attention away and learn a simple mindfulness tool\u2014noticing and naming distractions\u2014to regain focus calmly. Instructions: 1. Stand in a circle. One student chooses a focused task (e.g., reading a sentence, observing a chair, listening to the sound of rubbing their hands). 2. Other students take turns acting […]<\/p>\n","protected":false},"featured_media":1446,"template":"","class_list":["post-1471","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/resources\/1471","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\/1446"}],"wp:attachment":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/media?parent=1471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}