Stand on one leg and challenge yourself!
Organise your body so that you are constantly throwing yourself out of balance!
You are standing on one leg, but you are also moving,
As if you are playing some kind of childhood game!

Are you falling?
How are you organising yourself?
What is your head doing, and what are your arms doing?

Quickly switch legs! Are you falling now?
What is your head doing now, and your arms and the other leg?
How is your body “saving” you from falling?

Close your eyes!!
Continue the game and map the organisation and reaction of your body!

Recorded by: Mia Štark

You are lying on soft, warm grass, looking at the sky.

You hear the murmur of people.

Birdsong.

You feel warmth.

With every exhale, the body releases its weight into the ground.

Letting go.

Your system is calming down, you are calming down.

You sink deeper and deeper into the ground on which you are lying.

That surface is your support,
And your body is safety and grounding.

Recorded by: Mia Štark

Take a large sheet of paper and a piece of charcoal.

Hold the piece of charcoal with both hands.

Draw lines strongly.

Your attention is on your fingers, on your palms.

Follow the movement of your wrist, elbow, shoulder.

Draw and remain aware of your entire arm.

Let the body organise itself according to the gesture.

Press the charcoal more lightly — release the pressure.

How are your arms and body organising themselves now?

Take as much time as you need in pause and silence.

What does your work look like?

Recorded by: Mia Štark

You are sitting in an armchair reading a book.

Your eyes fly across the letters, adding them up

And connecting them.

You turn the pages.

The page is rough, or smooth.

Thin or thick.

Glossy, coated or uncoated.

What is it like?

What is that book like?

Heavy or light?

Stop paying attention to the book and observe your hands, your palms holding it.

How are your fingers organised, your joints — many small joints.

How does the skin crease?

How does your wrist move?
—
Close your eyes — Remember — Draw

Recorded by: Mia Štark

Go outside and begin an adventure guided by your senses.

Hyper focus on sight —
What do you see that is new, how do you see it, from which position, near or far?

Hyper focus on smell —
What scents surround you, is your sense of smell overwhelmed? Where does your nose lead you?

Hyper focus on hearing —
Continue your adventure, let the sounds take over!
Where do they lead you, or do you stay in one place? Where are the sounds coming from?

Hyper focus on touch —
Fabric, air, other people, plants, animals? What is touching you, what are those textures, and where do they lead you next?
Is your attention on what is touching you or on what you are touching?

Finally, hyper focus on taste —
Do you want to bite into something, do you want to taste something, even just touch it with your tongue, open the buds on your tongue?
How often do we let our adventure of exploration be taken over by the sense of taste?

Recorded by: Mia Štark

You are sitting next to someone.

You are touching — shoulder to shoulder,
back to back
or palm to palm.

Close your eyes, breathe deeply.

Attention is on the meeting and the touch.

With every breath the body expands, with every exhale it contracts
again,
and again.

You are breathing together, warmth is created in the touch.

Shared calm, shared rest, shared breathing.

Just like cellular respiration.

Recorded by: Mia Štark

Pay attention to the walls surrounding you, to the space you are in.

What is within us can be found outside, and vice versa —
The walls of a room, the membrane of a cell, safety.

Shift your attention to your skin.

The large membrane that you see and clearly feel.

Breathe in.

Breathe out.

Go even deeper.

Imagine the cells and their membranes —
Safety and support.

Hold that thought within yourself and outside yourself, carry it into every space you enter.

Recorded by: Mia Štark

Whatever you are doing, stop!

Go outside.

Find a position in which you can feel the sun, wind, warmth, or coldness on the skin of your face.

Breathe in.

Imagine the air flowing and traveling through all the hollows of your skull.

It enters through the nasal cavities, travels into the nasal conchae,
First, second, third.

Allow the air to flow through.

Feel it beneath your eyes, deep within the skull.

Breathe in like that several times.

Recorded by: Mia Štark