Relaxation and Stress Reduction

· Breathing and relaxation – minilecture

· Relaxation through concentration on breathing – introduction to autohypnosis

· Kapalabhati – purifying breathing exercise, diaphragm control training

· Office gymnastics – set of simple relaxing exercises

· Bad and good stress – minilecture: contemporary attitude to stress phenomena

· Grounding – bioenergetic exercise strengthening self-confidence

· Waterfall – mind purifying visualisation combined with autosuggestion and relaxing breathing

· Office gymnastics – yoga and stretching

· Triple breath – diaphragm exercise

· ZEN mindfulness training – calmness by 100% focus on ‘here and now’

· Group massage accompanied by chill-out music and relaxing aroma

· Progressive relaxation – tensing and relaxing of selected body muscles

· Lion – experience of relieving emotional tension

· Catharsis by dancing - relieving energetic and emotional tension with sounds of drums

· Crazysounds – relaxation trough unarticulated sounds

· Group dancing – Balkan dance in a circle

· Journey trough the body – relaxation trough focusing on breathing and autosuggestion

· Summing up and assessment of the workshop

TRAINER

MD Mateusz Borowiec

clinical psychologist, graduated Jagiellonian University, graduated École Européenne de Psychothérapie Socio- et Somato- Analytique, graduated Jagiellonian University, psychotherapist certificated by Polish Psychological Association, yoga trainer, psychodrama assistant.

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