Focus, Gymnastics of Hermes, Brick - Handbook of practical psychologist

Focus

All participants, except the host, sit down in armchairs. The leader sits opposite the group. Group members close their eyes and listen carefully to the host. After intervals of 10-15 seconds, the leader pronounces the name of some parts of the body, for example, the right arm, the right hand, the index finger of the right hand, the tip of that finger, the shoulder belt, waist, head, nose, etc. Participants focus on those parts of their body that the host called. It is necessary to try to feel clearly, internally feel these parts of the body. After the concentration on the outer parts of the body is completed, you can go to the inner sections.

The leader calls the internal organs of the body, such as the stomach, liver, individual muscles, tongue, larynx and other organs, avoiding only concentration on the heart area. This exercise provides an opportunity to learn how to feel your body, its organs.

In conclusion, at the team's lead, the group's members open their eyes. The leader again lists the body parts, preferably in the same sequence as before, and the participants raise their hand if they managed to focus attention on this site. All the participants who raised their hand, in turn, talk about their feelings.

Hermes Gymnastics

The strength exercises of the gymnastics of Hermes are built on rhythmic transitions from the ultimate tension to the subsequent complete relaxation of the entire muscular system. Tension-relaxation occurs in the rhythm of breathing:

inhale (4 s) - breath holding (4 s) - exhalation (4 s).

During 4 seconds, an energetic breath is taken, then all muscles of the body become strained when breathing is delayed. On exhalation there should be a feeling of how the energy is poured into all parts of the body and when the breath is held in exhalation, there is complete relaxation. These exercises should be done with a break in 4 seconds after each phase, gradually bringing up to 6 seconds each phase of breathing. The exercise is performed for 5 minutes.

Brick

Participants sit in armchairs, close their eyes, raise their hands and put their palms parallel to each other at a distance (20-30 centimeters).

The leader says: "Your palms" look " Each other. Making easy movements of rapproachement and removal, it is necessary to try to feel, that there, between palms. Perhaps, in addition to sensation of heat, you will be able to feel how the space between the palms begins to spring, as it were, to tighten, to prevent the rapprochement of hands. When the boundaries of the force field become more certain, you should feel how you hold the invisible brick between your palms. Perhaps, this brick will be heated, and even strongly heated. Without opening your eyes, try for a minute to feel the compaction of space between your palms and feel an invisible but heavy brick. Carefully put the brick down on the floor. Feel between the palms of the second brick, then the third, etc. After the end of the exercise, we will estimate how many bricks you managed to "collect" On the floor. Proceed to the exercise. The most important thing is how to feel your first brick. One minute is given for the exercise. Have begun! (Pause 60 seconds.) Stop! (Pause 8 seconds.)

Now the group is divided into pairs. The task of the first partner in each pair is to materialize the bricks, squeezing them with the palms of the left and right. The task of another partner is to grope these bricks, drawing their palms from above and below. Finding the brick, you need to take it from the partner with the movement of hands on yourself, and then put on the floor. Try to do the exercise with your eyes closed. Then open your eyes and show the lead on your fingers how many bricks you have been able to sense. Have begun! (Pause 60seconds) Stop! Now, in turn, tell each other about your impressions of this exercise, what you felt that felt how clearly and brightly you managed to form internal images .

At the end of the lesson, the facilitator evaluates the results of the group's work.

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