1.1 Mindful Moments

 Leading Take Five

Tip

Coming back to the breath is one of the easiest ways to reconnect our awareness to the present moment, see things more clearly, and reduce reactivity.

Core Competencies
Self-Awareness
Self-Management

Materials
Talking piece -– a stone or ornament to signal the speaker

Time
5 Minutes

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SELF-MANAGEMENT

A short breathing activity that can be done anywhere, by anyone, at any time of day. The perfect tool for your back pocket, if you ever find yourself needing a time out, moment away from the daily grind, or just want a brain-break.

SELF-MANAGEMENT

Being over-stimulated, too busy or completely stressed out can hinder one’s ability to be fully self-aware. Breathing mindfully, and concentrating on the breath, helps to refocus and bring attention back to the present moment.

SELF-MANAGEMENT

  1. Invite participants to sit in a circle.
  2. Lead TAKE FIVE by reading the instructions below or play the recording:
  3. Once the breathing practice has concluded, take a brief pause, and then engage the group in a dialogue about their experience. Begin the conversation using the suggested dialogue prompt.

DIALOGUE PROMPT

  • Describe your experience of TAKE FIVE with one word or an image.

LEADING TAKE FIVE

  • Sit in a comfortable position and allow both soles of the feet to connect to the floor.
  • Turn one hand palm up to the ceiling. This will be your counting hand. At the end of each breath cycle, you will fold one finger into the palm of your hand until all five fingers are folded.
  • Simply, breathe in and breathe out, following the whole length of the breath for five times.
  • Once your breathing practice is completed, take time to notice how you feel.
  • Let how you feel in the present moment now inform and guide you.

Leading Take Five

1.1 – TAKE FIVE

rethink: reducing reactivity

1.2 – TUZA – Time to Breathe

rethinkg: strengthening awareness

1.3 – MINDFUL LISTENING

rethink: building focus

1.4 – MINDFUL WALKING

rethink: slowing down

1.5 – BODY SCAN

rethink: connecting to body wisdom