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content/src/exercises/769a6baf-6969-4612-8e32-2ffdd63cf0be.json
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|---|---|---|
| @@ -0,0 +1,387 @@ | ||
| { | ||
| "en": { | ||
| "slides": [ | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Welcome. I am X and today we will work for around 30 minutes on being present\n\nWe’ll be doing a silent meditation followed by time for reflection and sharing with each other if we're up for it." | ||
| }, | ||
| { | ||
| "text": "Let’s start with a mini check-in. How are you feeling right now? Please answer in two-three words. X, would you like to start?\n\n> Let everyone in the session, including yourself, check in one by one.\n\nThank you all for checking in. Let’s get started." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "content", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "In this exercise we'll just sit with whatever shows up. It is a practice in observing, without judging. Our task is to notice what thoughts, feelings and sensations show up, and letting them go. Over and over again." | ||
| }, | ||
| { | ||
| "text": "This mindfulness exercise does not have any guidance, but a starting and an ending bell, so find yourself a comfortable position and get ready. I will start the exercise now, and we'll meet back here afterwards. \n\n> Tap play to start the audio." | ||
| } | ||
| ], | ||
| "content": { | ||
| "lottie": { | ||
| "audio": "https://res.cloudinary.com/cupcake-29k/video/upload/v1718701440/Audio/silent_meditation_bell.mp3" | ||
| } | ||
| } | ||
| }, | ||
| { | ||
| "type": "reflection", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we’ll take 1 minute to reflect on our own.\n\nHow did you experience observing in silence today?\n\nWhat did you learn?" | ||
| }, | ||
| { | ||
| "text": "You can take notes on a piece of paper or just mental notes in your head. And there is no right or wrong here, our answers are our own. 1 minute starting now.\n\n> Press play to start the timer.\n\nThat’s 1 minute and it’s time to move on." | ||
| } | ||
| ], | ||
| "content": { | ||
| "heading": "How was the experience of observing in silence?" | ||
| } | ||
| }, | ||
| { | ||
| "type": "sharing", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we are getting into the sharing part. We have three rules for sharing:\n\n1. **What is said in here, stays in here.**\n2. **All you need to do is listen.** There is no fixing, helping or advice-giving needed. We are just showing up and exploring what ourselves and others are going through." | ||
| }, | ||
| { | ||
| "text": "3. **Everything on the inside is okay.** Anger, love, hatred, sadness. Whatever shows up. No wrongs, no rights. It is what it is.\n\nThere will be a timer set for 2 minutes as an indicator. If you don’t want to share you can always say ‘pass’." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone (or as many as you got time for) share one by one. Press play to start the timer. Re-start for each new sharing.\n\nThank you so much everyone." | ||
| } | ||
| ], | ||
| "id": "Sharing 1", | ||
| "content": { | ||
| "heading": "How was the experience of observing in silence?" | ||
| } | ||
| }, | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Well done. If you’re up for it, you can continue what we started here today with a mission to bring this into your everyday life.\n\nFor the coming three days, take 2 minutes a day closing your eyes and silently observe. Notice if the experience changes as you practice." | ||
| }, | ||
| { | ||
| "text": "Before we leave this space let’s do a mini check-out. \n\nHow are you feeling right now? Has anything shifted? Please answer in two-three words." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone in the session check out one by one.\n\nThank you all for checking out and for joining this session today.\n\n> Finish session to send everyone off to the exit experience." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "instruction", | ||
| "content": { | ||
| "text": "Well done. If you’re up for it, you can continue with a mission to bring this into your everyday life.\n\nFor the coming three days, take two minutes a day closing your eyes and silently observe. Notice if the experience changes as you practice." | ||
| } | ||
| } | ||
| ], | ||
| "theme": { | ||
| "textColor": "#2AE2D7" | ||
| }, | ||
| "hidden": true, | ||
| "locked": false, | ||
| "name": "Silent mindfulness", | ||
| "live": true, | ||
| "published": true, | ||
| "duration": 29, | ||
| "introPortal": { | ||
| "textColor": "#2AE2D7", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "> Start the session when you're ready to go" | ||
| } | ||
| ], | ||
| "videoLoop": { | ||
| "p5JsScript": { | ||
| "lang": "javascript" | ||
| } | ||
| } | ||
| }, | ||
| "tags": [ | ||
| "db34d82a-4c48-4ddd-9de5-f562d8aa1bc9", | ||
| "cfc00217-f65b-4a4d-8b82-8ccc8f852dd6" | ||
| ], | ||
| "id": "769a6baf-6969-4612-8e32-2ffdd63cf0be", | ||
| "async": true, | ||
| "description": "Practice being in the present moment without guidance. Observing whatever shows up is a skill that can make us happier and calmer in the long run." | ||
| }, | ||
| "pt": { | ||
| "slides": [ | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Welcome. I am X and today we will work for around 30 minutes on xx\n\nWe’ll be doing xx ex. meditation followed by time for reflection and sharing with each other." | ||
| }, | ||
| { | ||
| "text": "Let’s start with a mini check-in. How are you feeling right now? Please answer in two-three words. X, would you like to start?\n\n> Let everyone in the session, including yourself, check in one by one.\n\nThank you all for checking in. Let’s get started." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "content", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Find a comfortable position. I will start the audio exercise and we'll meet back here afterwards. \n\n> Push play to start the audio exercise" | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "reflection", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we’ll take 1 minute to reflect on our own.\n\nxxMain question\n\nxxFurther explanations of main question if needed" | ||
| }, | ||
| { | ||
| "text": "You can take notes on a piece of paper or just mental notes in your head. And there is no right or wrong here, our answers are our own. 1 minute starting now.\n\n> Press play to start the timer.\n\nThat’s 1 minute and it’s time to move on." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "sharing", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we are getting into the sharing part. We have three rules for sharing:\n\n1. **What is said in here, stays in here.**\n2. **All you need to do is listen.** There is no fixing, helping or advice-giving needed. We are just showing up and exploring what ourselves and others are going through." | ||
| }, | ||
| { | ||
| "text": "3. **Everything on the inside is okay.** Anger, love, hatred, sadness. Whatever shows up. No wrongs, no rights. It is what it is.\n\nThere will be a timer set for 2 minutes as an indicator. If you don’t want to share you can always say ‘pass’." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone (or as many as you got time for) share one by one. Press play to start the timer. Re-start for each new sharing.\n\nThank you so much everyone." | ||
| } | ||
| ], | ||
| "id": "Sharing 1" | ||
| }, | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Well done. If you’re up for it, you can continue what we started here today with a mission to bring this into your everyday life.\n\nxx mission description" | ||
| }, | ||
| { | ||
| "text": "Before we leave this space let’s do a mini check-out. \n\nHow are you feeling right now? Has anything shifted? Please answer in two-three words." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone in the session check out one by one.\n\nThank you all for checking out and for joining this session today.\n\n> Finish session to send everyone off to the exit experience." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "instruction", | ||
| "content": { | ||
| "text": "Well done.\n\nSummary.\n\nIf you’re up for it, you can continue with this mission.\n\nmission description" | ||
| } | ||
| } | ||
| ], | ||
| "theme": { | ||
| "textColor": "#2AE2D7" | ||
| }, | ||
| "hidden": false, | ||
| "locked": false, | ||
| "live": true, | ||
| "published": false, | ||
| "duration": 29, | ||
| "introPortal": { | ||
| "textColor": "#2AE2D7", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "> Start the session when you're ready to go" | ||
| } | ||
| ] | ||
| }, | ||
| "tags": [ | ||
| "db34d82a-4c48-4ddd-9de5-f562d8aa1bc9", | ||
| "cfc00217-f65b-4a4d-8b82-8ccc8f852dd6" | ||
| ], | ||
| "id": "769a6baf-6969-4612-8e32-2ffdd63cf0be", | ||
| "async": false | ||
| }, | ||
| "sv": { | ||
| "slides": [ | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Welcome. I am X and today we will work for around 30 minutes on xx\n\nWe’ll be doing xx ex. meditation followed by time for reflection and sharing with each other." | ||
| }, | ||
| { | ||
| "text": "Let’s start with a mini check-in. How are you feeling right now? Please answer in two-three words. X, would you like to start?\n\n> Let everyone in the session, including yourself, check in one by one.\n\nThank you all for checking in. Let’s get started." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "content", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Find a comfortable position. I will start the audio exercise and we'll meet back here afterwards. \n\n> Push play to start the audio exercise" | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "reflection", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we’ll take 1 minute to reflect on our own.\n\nxxMain question\n\nxxFurther explanations of main question if needed" | ||
| }, | ||
| { | ||
| "text": "You can take notes on a piece of paper or just mental notes in your head. And there is no right or wrong here, our answers are our own. 1 minute starting now.\n\n> Press play to start the timer.\n\nThat’s 1 minute and it’s time to move on." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "sharing", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we are getting into the sharing part. We have three rules for sharing:\n\n1. **What is said in here, stays in here.**\n2. **All you need to do is listen.** There is no fixing, helping or advice-giving needed. We are just showing up and exploring what ourselves and others are going through." | ||
| }, | ||
| { | ||
| "text": "3. **Everything on the inside is okay.** Anger, love, hatred, sadness. Whatever shows up. No wrongs, no rights. It is what it is.\n\nThere will be a timer set for 2 minutes as an indicator. If you don’t want to share you can always say ‘pass’." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone (or as many as you got time for) share one by one. Press play to start the timer. Re-start for each new sharing.\n\nThank you so much everyone." | ||
| } | ||
| ], | ||
| "id": "Sharing 1" | ||
| }, | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Well done. If you’re up for it, you can continue what we started here today with a mission to bring this into your everyday life.\n\nxx mission description" | ||
| }, | ||
| { | ||
| "text": "Before we leave this space let’s do a mini check-out. \n\nHow are you feeling right now? Has anything shifted? Please answer in two-three words." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone in the session check out one by one.\n\nThank you all for checking out and for joining this session today.\n\n> Finish session to send everyone off to the exit experience." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "instruction", | ||
| "content": { | ||
| "text": "Well done.\n\nSummary.\n\nIf you’re up for it, you can continue with this mission.\n\nmission description" | ||
| } | ||
| } | ||
| ], | ||
| "theme": { | ||
| "textColor": "#2AE2D7" | ||
| }, | ||
| "hidden": false, | ||
| "locked": false, | ||
| "live": true, | ||
| "published": false, | ||
| "duration": 29, | ||
| "introPortal": { | ||
| "textColor": "#2AE2D7", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "> Start the session when you're ready to go" | ||
| } | ||
| ] | ||
| }, | ||
| "tags": [ | ||
| "db34d82a-4c48-4ddd-9de5-f562d8aa1bc9", | ||
| "cfc00217-f65b-4a4d-8b82-8ccc8f852dd6" | ||
| ], | ||
| "id": "769a6baf-6969-4612-8e32-2ffdd63cf0be", | ||
| "async": false | ||
| }, | ||
| "ja": { | ||
| "slides": [ | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Welcome. I am X and today we will work for around 30 minutes on xx\n\nWe’ll be doing xx ex. meditation followed by time for reflection and sharing with each other." | ||
| }, | ||
| { | ||
| "text": "Let’s start with a mini check-in. How are you feeling right now? Please answer in two-three words. X, would you like to start?\n\n> Let everyone in the session, including yourself, check in one by one.\n\nThank you all for checking in. Let’s get started." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "content", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Find a comfortable position. I will start the audio exercise and we'll meet back here afterwards. \n\n> Push play to start the audio exercise" | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "reflection", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we’ll take 1 minute to reflect on our own.\n\nxxMain question\n\nxxFurther explanations of main question if needed" | ||
| }, | ||
| { | ||
| "text": "You can take notes on a piece of paper or just mental notes in your head. And there is no right or wrong here, our answers are our own. 1 minute starting now.\n\n> Press play to start the timer.\n\nThat’s 1 minute and it’s time to move on." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "sharing", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Now we are getting into the sharing part. We have three rules for sharing:\n\n1. **What is said in here, stays in here.**\n2. **All you need to do is listen.** There is no fixing, helping or advice-giving needed. We are just showing up and exploring what ourselves and others are going through." | ||
| }, | ||
| { | ||
| "text": "3. **Everything on the inside is okay.** Anger, love, hatred, sadness. Whatever shows up. No wrongs, no rights. It is what it is.\n\nThere will be a timer set for 2 minutes as an indicator. If you don’t want to share you can always say ‘pass’." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone (or as many as you got time for) share one by one. Press play to start the timer. Re-start for each new sharing.\n\nThank you so much everyone." | ||
| } | ||
| ], | ||
| "id": "Sharing 1" | ||
| }, | ||
| { | ||
| "type": "host", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "Well done. If you’re up for it, you can continue what we started here today with a mission to bring this into your everyday life.\n\nxx mission description" | ||
| }, | ||
| { | ||
| "text": "Before we leave this space let’s do a mini check-out. \n\nHow are you feeling right now? Has anything shifted? Please answer in two-three words." | ||
| }, | ||
| { | ||
| "text": "Who would like to start?\n\n> Let everyone in the session check out one by one.\n\nThank you all for checking out and for joining this session today.\n\n> Finish session to send everyone off to the exit experience." | ||
| } | ||
| ] | ||
| }, | ||
| { | ||
| "type": "instruction", | ||
| "content": { | ||
| "text": "Well done.\n\nSummary.\n\nIf you’re up for it, you can continue with this mission.\n\nmission description" | ||
| } | ||
| } | ||
| ], | ||
| "theme": { | ||
| "textColor": "#2AE2D7" | ||
| }, | ||
| "hidden": false, | ||
| "locked": false, | ||
| "live": true, | ||
| "published": false, | ||
| "duration": 29, | ||
| "introPortal": { | ||
| "textColor": "#2AE2D7", | ||
| "hostNotes": [ | ||
| { | ||
| "text": "> Start the session when you're ready to go" | ||
| } | ||
| ] | ||
| }, | ||
| "tags": [ | ||
| "db34d82a-4c48-4ddd-9de5-f562d8aa1bc9", | ||
| "cfc00217-f65b-4a4d-8b82-8ccc8f852dd6" | ||
| ], | ||
| "id": "769a6baf-6969-4612-8e32-2ffdd63cf0be", | ||
| "async": false | ||
| } | ||
| } |