GESTIÓN DE INFRAESTRUCTURA Y OBRAS PUBLICAS

Discussion points:

Future-Oriented Thoughts

a. What are the gains of thinking about the future?

b. What are the limitations when future-thinking dominates? Past-Oriented Thoughts

a. What are the gains of thinking about the past? b. What are the limitations?

Worry versus Problem Solving Creating Present-Moment Awareness

a. Bringing the mind back, over and over again, to the focus of attention. The focus of attention can be the breath, body sensations, counting, sounds, etc.

Art as the Mindfulness Practice

The Body-Scan Meditation with Art (adapted from Kabat-Zinn, 2003 & Stahl & Goldstein, 2010)

Materials: Butcher paper, oil pastels, chalk pastels, colored pencils, crayons, tape to hang butcher paper

Instructions to students:

You can be seated or standing next to the butcher paper in front of you.

In your rhythm and in your own time, gradually bring your attention to your abdomen, feeling the rising and falling of your belly with each in-breath and each out-breath; “in other words, riding the waves” of your own breathing with full awareness for the full duration of each in-breath, and the full duration of each out-breath.

Take a moment to feel your body as a whole, from head to toe; the sensations associated where your body is making contact with the floor. As you go through the body you may come across areas that are tight or tense. If you can allow them to soften, let that happen; if you can’t, just let the sensations be, letting them ripple in whatever direction they need to go. This applies not only to physical sensations but also to any emotions. As you go through the body just be aware of any physical sensations and any thoughts or emotions that may arise from sensations.

And now we’ll gently bring your attention to the toes of the left foot where you feel the contact of your foot on the floor. As you direct your attention to them, see if you can direct or channel your breathing to them as well, so that it feels as if you are breathing in to your toes and out from your toes. Sensing into what is being felt. Feeling the heel, ball, and sole of the left foot. Now take a chalk pastel or another art media began to let the butcher paper on the floor, mirror your own body. Let the chalk pastel follow the breath as it moves and enters your body.

When you are ready to leave the toes and move on, take a deeper, more intentional breath in all the way down on the toes and on the out-breath, allow them to dissolve in your mind’s eye. Staying with your breathing for a few breaths at least, and then move on in turn to the sole of the foot move on the sole of the foot, the heal, the top of the foot and the ankle, continuing to breathe in and out from each region as you observe the sensations that you are experiencing, and then letting go of that region and moving on. Again, allowing the chalk pastel to follow the breath as it moves through the body, your hand and the chalk pastel serving as a mirror to the breath as it moves through your own body.

Awareness will move up the lower left leg > upper leg > left hip > right foot > lower right leg > upper right leg >pelvic region >lower, middle, and upper back > chest, heart and lungs > left hand, fingers and palm > left wrist, forearm, elbow and upper left arm > right hand, fingers and palm > right wrist, forearm, elbow and upper right arm > shoulders, armpits, neck and throat > jaw, teeth, tongue, mouth, and lips cheeks, sinus, eyes, head, forehead, temples > back of the head, ears, inside the head > head to toes to fingertips (whole body).

Feel the body as a whole organism and it various physical sensations, thoughts, and emotions. Being present. Breathing in, feel the whole body rising and expanding on an inhalation and falling and contracting on an exhalation. Feel the body as a whole organism.

Closing Reflections & Questions

Discussion Points:

1. What was that experience like for you? What did you notice in your body? What

did you notice about the breathing?

2. Questions about the practice.

Closing Mandala

Materials: Circle on 22x17 paper, art supplies

Instructions to students: When leaving the group session make a mark using line, color, shape, or image to represent how you are leaving the group.

Homework

Find an object in nature or in your environment you would like to explore present moment awareness of. Once you find that object, see if you can study it in the same ways you did with mindful eating. Once you are done exploring the object with attention, take a photo of it. Repeat this once a day.

Session 4

Begin and end with ritual of connecting to collective understanding, agreement and