2.2. Tutorial Stop
Summary
TLDRThis script is a guide for a mindfulness exercise called 'stop and observe.' It instructs participants to pause, focus on their breath, and observe bodily sensations and thoughts. The practice is aimed at reducing stress and regaining focus. It includes steps for sitting or standing comfortably, relaxing the body, and being aware of breath and physical tension. The exercise concludes with a return to activities with a calmer and clearer mind, promoting reflective responses and decision-making.
Takeaways
- 🧘 The script is a guide for a mindfulness exercise called 'stop practice'.
- 🌬️ The practice involves stopping to breathe and observing what's happening with the body, feelings, and thoughts.
- 🛑 It suggests stopping any activity to perform the exercise, then resuming after.
- 💆♀️ The exercise can help relieve tension or stress and bring back focus to tasks.
- 🧍♂️ It recommends finding a comfortable position, sitting or standing, to perform the exercise.
- 🤲 Instructions include relaxing the shoulders, placing hands on thighs, and feeling the body's contact with the floor or chair.
- 👁️🗨️ The practice involves closing the eyes or focusing gaze forward while relaxing the eyelids.
- 🌀 It guides the practitioner to be aware of the breath, feeling the fresh air entering and warm air exiting the nostrils.
- 🔍 The script encourages observing any tension in the body and relaxing those areas, starting from the face to the toes.
- 🧠 It also includes observing thoughts and gently bringing the focus back to the breath if the mind wanders.
- 🔄 The exercise concludes with a suggestion to continue activities with a calmer feeling, clearer mind, and a more positive attitude.
Q & A
What is the purpose of the 'stop' exercise mentioned in the script?
-The 'stop' exercise is designed to build mindfulness by stopping to observe what is happening with the body, feelings, and thoughts. It aims to help relieve tension or stress and to regain focus on tasks.
How does one begin the mindfulness exercise described in the script?
-To begin the exercise, one should stop what they are doing, take a comfortable position, either sitting or standing, and focus on their breath, being aware of the air entering and leaving the body.
What is the significance of the posture during the exercise?
-Maintaining a straight but relaxed posture is important as it helps to feel grounded and connected to the floor or sitting surface, which aids in relaxation and focus during the mindfulness practice.
Why is it suggested to relax the shoulders during the exercise?
-Relaxing the shoulders helps to release physical tension and promotes a state of relaxation, which is conducive to the mindfulness practice.
What is the role of the breath in the mindfulness exercise?
-The breath serves as an anchor for the exercise, helping to focus the mind and bring awareness to the present moment. It is used to observe the sensations of breathing in and out.
How does one observe the body during the exercise?
-One should observe any sensations in the body, such as tension or relaxation, starting from the facial muscles, neck, back, shoulders, arms, hands, abdomen, and legs, all the way to the fingertips and toes.
What should one do if their mind wanders during the exercise?
-If the mind wanders or feels sleepy, one should gently bring the focus back to the breath, observing it becoming slower and deeper.
How can the exercise help in decision-making?
-By practicing this exercise regularly, one can build the ability to respond and make decisions more reflectively, leading to a calmer, clearer mind, and a more positive attitude.
What is the suggested outcome of practicing this mindfulness exercise?
-The exercise is expected to result in a more relaxed feeling, a clearer mind, and a more positive approach to continuing one's activities after the practice.
What is the significance of the phrase 'I love you' at the end of the script?
-The phrase 'I love you' is likely used to convey a sense of warmth, care, and positivity as a closing to the exercise, reinforcing the positive feelings cultivated during the practice.
How often should one practice this mindfulness exercise for the best results?
-While the script does not specify a frequency, it suggests that practicing the exercise routinely can help build mindfulness and improve one's ability to respond and make decisions.
Outlines
🧘♂️ Mindfulness Practice: The Stop Exercise
This paragraph introduces a mindfulness exercise called 'stop' aimed at reducing stress and regaining focus. The exercise involves stopping to breathe and observing one's body sensations and thoughts before resuming activity. It can be practiced during breaks or to enhance focus on tasks. The narrator guides listeners through the steps: stopping for a moment, finding a comfortable position, sitting or standing with good posture, relaxing shoulders, placing hands on thighs, and feeling the support of the floor or chair. The exercise includes closing or focusing eyes, relaxing facial muscles, and becoming aware of the breath, noticing the cool air entering and the warm air exiting the nostrils. Listeners are encouraged to observe any tension in the body and to relax starting from the face, neck, back, shoulders, arms, hands, and down to the legs and feet. The exercise concludes with a focus on the abdomen's movement during breathing and a return of focus to the breath if the mind wanders.
🌟 Conclusion of the Mindfulness Exercise
The second paragraph concludes the mindfulness exercise, encouraging listeners to continue with their activities with a calmer feeling, clearer thoughts, and a more positive attitude. It suggests that regular practice of this exercise can help build the ability to respond and make decisions more reflectively. The paragraph ends with a warm farewell and an expression of love.
Mindmap
Keywords
💡Mindfulness
💡Stress
💡Breathing
💡Observation
💡Relaxation
💡Body Awareness
💡Focus
💡Tension
💡Positivity
💡Reflection
💡Decision Making
Highlights
Introduction to a simple mindfulness exercise called 'stop'.
Stopping to breathe to observe body sensations and thoughts.
Continuing activities after the exercise to relieve tension or stress.
Practicing the exercise as a break during tasks or to build focus.
Guidance to stop for a moment and observe what you are doing.
Taking a comfortable position, either sitting or standing.
Instructions to sit with a straight but relaxed posture.
Relaxing both shoulders and placing hands on thighs with relaxed fingers.
Feeling the body's weight on the floor or seat and resting.
Closing the eyes or looking forward with relaxed eyelids.
Breathing in and out, feeling the fresh air entering through the nose.
Observing the warm air exiting through the nose.
Noticing any tension in the body and relaxing from the face to the feet.
Observing the expansion and contraction of the abdomen during breathing.
Bringing the mind back to focus on the breath if it wanders.
Finishing the exercise and resuming activities with a calmer state of mind.
Regular practice can build the ability to respond and make decisions more reflectively.
Closing with a positive affirmation and sign-off.
Transcripts
hai hidup Halo Bapak Ibu calon guru
penggerak apa kabar Ini adalah latihan
sederhana untuk membangun kondisi
berkesadaran penuh atau mindfulness
latihan ini dinamakan latihan stop stop
caranya dengan berhenti menarik nafas
dalam mengamati apa yang terjadi pada
tubuh perasaan dan pikiran setelah itu
lanjutkan kegiatan anda kembali latihan
ini dapat membantu anda meredakan
ketegangan atau stres yang sewaktu-waktu
ada rasakan sehingga dapat mengembalikan
fokus Anda pada tugas-tugas anda anda
dapat mempraktekkan latihan ini sebagai
jeda dalam mengerjakan tugas atau untuk
membantu Anda membangun fokus dalam
mengerjakan suatu pekerjaan Mari kita
praktekkan bersama-sama langkah pertama
Hai hentikan sejenak Apa yang Anda
lakukan
hai lalu Ambillah posisi yang nyaman
baik saat duduk ataupun berdiri sesuai
dengan kondisi yang memungkinkan bagi
anda Duduklah dengan Posisi tegak
Hai tidak membungkuk namun tetap rileks
Hai rilekskan kedua bahu kiri dan kanan
Hai Letakkan Kedua telapak tangan pada
paha lemaskan jari-jari tangan
Hai rasakan tubuh bertumpu pada lantai
atau Tempat duduk anda istirahatkanlah
Hai rasakan lantai Anda berpijak rasakan
Tempat duduk anda
Hai silahkan Pejamkan mata atau Arahkan
pandangan ke depan masih
Hai rilekskan kedua kelopak mata yang
Hai Tarik nafas
Hai sadari nafas masuk
Hai sadari nafas keluar rasakan udara
segar yang masuk melalui lubang hidung
hai hai
Hai rasakan udara hangat yang keluar
dari lubang hidung
Hai lakukan sebanyak dua kali
hai hai
file-nya pas masuk Lapas keluar
Hai amati apa yang Anda rasakan pada
tubuh anda
Hai adakah bagian tubuh yang terasa kaku
rilekskan tubuh mulai dari otot-otot
wajah
[Musik]
di leher
di punggung
di bahu kiri bahu kanan
[Musik]
Hai lengan atas pergelangan tangan dan
kesepuluh jari tangan
Hai rileks country otot perut kedua
belah paha
Hai lutut
Hai dan betis hingga ke seluruh
jari-jari kaki amati apa yang Anda
rasakan saat perut mengembang sebelum
membuang nafas
the movie
Hai amati pula Apa yang Anda rasakan
saat otot perut mengempes ada
Hai Apa yang anda pikirkan saat ini Jika
pikiran anda mengembara padahal lain
atau terasa ngantuk perlahan kembalikan
pikiran Anda pada nafas Anda amati nafas
yang terasa lebih pelan dan dalam
rasakan
Hai amati tubuh yang terasa lebih rileks
hai hai
Hai amati pikiran yang terasa lebih
fokus amati pilihan-pilihan tindakan
yang dirasa paling tepat
Hai untuk anda lakukan saat ini latihan
selesai silakan
di lanjutkan kembali aktivitas anda
dengan perasaan yang lebih tenang
pikiran yang lebih jernih dan sikap yang
lebih positif
[Musik]
Hai dengan melakukan latihan ini secara
rutin Anda juga dapat membangun
kemampuan merespon atau mengambil
keputusan secara lebih reflektif Selamat
berlatih sampai jumpa
I love you
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