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8a. Rituals - Practice & Reminders.pptx..
- 2. Learning objectives 1. Examine and explore various rituals that can help you shift from Red2Blue. 2. Recognise the importance of externalising attention. 3. Emphasise the importance of trial and error. © Gazing Red2Blue Limited 2024 2
- 3. Body Check Ritual Exercise When you start to become aware of yourself slipping into the ‘Red’. 1. Do something physical – e.g. holding the wrist, brushing hands, stamping foot. The action will be largely dependent on the context and situation you’re operating in. 2. Place your attention on something external. Notice its shape, texture. Notice the space around it. 3. Choose the next task. © Gazing Red2Blue Limited 2024 3
- 4. When you start to become aware of yourself slipping into the ‘Red’. 1. Place your tongue on the bottom of your mouth. 2. Feel the ground under your feet. 3. Feel your stomach move in and out as you breath. Count your breaths. 4. Hold the first two fingers of your left hand (optional). Grounding Exercise © Gazing Red2Blue Limited 2024 4
- 5. Get Physical When you feel your Red Head coming… © Gazing Red2Blue Limited 2024 5
- 6. Rituals Exercise You're in school, standing in front of your classmates for an important presentation. Suddenly, you forget what to say next, and panic sets in. Physically, your heart races, your hands get sweaty, and you fidget with your notes or pen. Your mouth dries up, making it hard to speak. Mentally, you feel scared and worried, thinking, "What do I do now? Will everyone think I'm a failure?" Your mind searches for the next point but can't find it. You might also feel embarrassed as everyone watches. It's like being stuck in quicksand, and the more you struggle, the worse it gets. Time feels like it's crawling as you try to regain composure. The pressure to do well adds to the stress, and you doubt your abilities. Presentation Questions: Relate this scenario to the Rituals → What is happening to this individual? → What could be a potential ritual this person could use to shift from Red2Blue? → Is there a right or wrong answer? © Gazing Red2Blue Limited 2024 6
- 7. Takeaway points • Fun exercises for calm focus • Invent your own techniques • Personal tricks for well-being • Explore what works for you • Start with the provided examples © Gazing Red2Blue Limited 2024 7
Editor's Notes
- You can practice doing these rituals to help you go from feeling distracted (Red) to feeling calm and focused (Blue). Think of these rituals like special tricks to make you feel better. Want to give it a try right now? Let's try this cool thing together! Many famous sportspeople use these kinds of rituals, and you can find examples of them in books and online. Your job is to find a ritual that works for you in your situation. Practice it often.
- Give this grounding exercise a try. It might seem a bit silly, but it's a way to bring yourself back to the present moment, away from your thoughts and into your body. It helps you take control of your attention using your body. When you're stressed, your body can act in strange ways. This exercise is like a tool to calm down if you're feeling too excited or panicked. But it's not a good idea to do this if you're feeling really down or low in energy.
- These are fun ways to practice staying calm and focused. You can even make up your own. It might take some time to find the one that works best for you, and that's okay. The ones we showed you are just examples to help you get started.