Description Long

The participants sit on their chairs, with their eyes closed.

The feet are placed next to each other on the floor.

Everyone concentrates on breathing.

Move your shoulders slowly, in a circular motion. Step by step, integrate the arms into the circular motion, until they are stretched out horizontally. Hold this position for a moment.

Place your palms slowly on your shoulders, and concentrate on breathing again.

Put your arms down slowly and lay your head on your left shoulder. Now, slowly rotate your head backwards, and lay it on your right shoulder. Keep rotating your head forwards. Let your body sink into the chair and linger for a moment.

Straighten your body, one vertebra at a time, and open your eyes.

Illustration

Preparation

You should write down the sequence.

Execution

The moderator should speak gently and clearly, but not in a voice that suggests relaxation, since relaxation should be achieved through the breathing exercise and not through the voice of a third person.

Tools list

• Chairs

References

This method was developed by Joy Kayser, Christian Heusser, Michele Curiger and Sandro Sperduto during the CreaLab Summerschool 2018 of the Lucerne University of Applied Sciences and Arts.