| Keywords: | Mindfulness; Relaxation; Harmony |
| Objectives: | Relaxing in preparation of or after having carried out a stressful task. Being able to achieve inner tranquility and focus. Creating a relaxing atmosphere. |
| Target group: | Suitable for all kinds of groups, including children. |
| Duration: | 15 minutes |
| Methodology step-by-step: | 1. Ask the participants to sit or lay down on the floor. 2. Say the following, slowly, clearly and gently: ‘While sitting or lying down, place your hand on your solar plexus and inhale in such a way that your hand moves up and down. Breath into your belly and not into your chest. Drop your shoulders, relax your jaw, straighten your back, and place your tongue on the roof of your mouth. Next, hold one nostril shut with your thumb and inhale, then hold the other nostril shut with your index finger and exhale”. 3. Repeat the exercise, alternating the inhaling and exhaling nostrils. NOTE: This exercise is not easy to guide. It is necessary to prepare and practise the words and tone of voice in advance. |
| Resources needed: | Yoga mats Cushions Chairs |
| Challenges: | Some people find it difficult to close their eyes or relax properly if there is no trust between the participants. |