Activity 1: Stretching (3 minutes)
Preparation for Activity
- Review the description of the activity and consider how you will move as you demonstrate how to stretch. Use your creativity, but make sure you stay within your own physical limits and choose movements that will be accessible to people within a wide range of physical ability.
Description of Activity
Invite participants to rise to their feet or sit up in their chairs. Tell them that the group will try some simple stretches, as each person is willing and able. Speak slowly, allowing pauses for stretching and centering.You can use this instruction, or lead the stretching exercise in your own words:
Stretching can loosen us up, engage us more fully with our bodies, call us to be present, and allow us to be more open. Please move only as you are able and comfortable.
Feel your feet on the ground. Imagine them solidly on the ground, rooted. Feel your physical center—your core. Breathe into your core. Feel it as strong and solid. Feel your center.
Much that happens in this world can scare us. Yet, in this moment, we can feel grounded. We can feel centered.
Imagine roots going down from your feet through the floor, deep into the ground. You are a mighty tree in a mighty forest.
As we can, let's gently move our heads. Move our shoulders. Move our arms. Move our hands.
Let's free up and shake out our upper bodies, while keeping our sense of having roots.
Take a deep breath. Now let it out. How about some more deep breaths? Let out a sound as you release the breath.
Demonstrate for the group deep breathing with exhaled sound, and repeat several times. You may wish to encourage deeper breaths, and louder sounds. Allow plenty of time for all participants to experience their own breathing.
Invite participants to relax their bodies into stillness. Thank participants, and invite them to come back to their chairs.
Including All Participants
Be sensitive to the range of physical abilities in the group as you lead the activity. Pay particular attention to the volume of your own voice as you move and stretch. Some participants may be unable to hear you if your face and voice are directed away from them. Deliver instructions when you are upright and facing the group.Last updated on Friday, April 18, 2008.
