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Create Exercise “891144d0-b592-46bd-b75d-24dd0d1cf9fd” #5562

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Jun 18, 2024
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Create Exercise “891144d0-b592-46bd-b75d-24dd0d1cf9fd” #5562

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392 changes: 392 additions & 0 deletions content/src/exercises/891144d0-b592-46bd-b75d-24dd0d1cf9fd.json
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{
"en": {
"slides": [
{
"type": "host",
"hostNotes": [
{
"text": "Welcome. I am X and today we will work for around 30 minutes on gratitude.\n\nWe’ll be doing an audio exercise 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": "Gratitude is one of the super skills in life, that can help us counteract our minds natural tendency to focus on the negative. \n\nFind a comfortable position. I will start the audio exercise and we'll meet back here afterwards. \n\n> Tap play to start the audio exercise"
}
],
"content": {
"lottie": {
"subtitles": "https://res.cloudinary.com/cupcake-29k/raw/upload/q_auto,t_global/v1718704362/SRT%20(captions)%20files/Extended_gratitude_iuiyjm.srt",
"audio": "https://res.cloudinary.com/cupcake-29k/video/upload/v1718704437/Audio/Extended_gratitude_gbyebk.mp3"
}
}
},
{
"type": "reflection",
"hostNotes": [
{
"text": "Now we’ll take 1 minute to reflect on our own.\n\nWhat did you notice in your body while doing this?\n\nWhat did you learn about yourself?"
},
{
"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": "What did you notice in your body?"
}
},
{
"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": "What did you notice in uyour body? What did you learn?"
}
},
{
"type": "host",
"hostNotes": [
{
"text": "Well done. Practicing gratitude can help slow down our systems a bit, and feel better about ourselves in the long run. If you’re up for it, you can continue with a mission: Before you go to bed to day and tomorrow, remind yourself of three things - big or small - that you are grateful for."
},
{
"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. Practicing gratitude can help slow down our systems a bit, and feel better about ourselves in the long run. \n\nIf you’re up for it, you can continue with a mission: Before you go to bed to day and tomorrow, remind yourself of three things - big or small - that you are grateful for."
}
}
],
"theme": {
"textColor": "#2AE2D7"
},
"hidden": true,
"locked": false,
"name": "Extend the gratitude",
"live": true,
"published": true,
"coCreators": [
{
"name": "Agnes Branny, voice",
"image": "https://res.cloudinary.com/cupcake-29k/image/upload/t_cocreator_image/v1665414181/Contributors/Agnes%20Branny.png",
"url": "https://www.agnesbranny.com/"
}
],
"duration": 30,
"introPortal": {
"textColor": "#2AE2D7",
"hostNotes": [
{
"text": "> Start the session when you're ready to go"
}
],
"videoLoop": {
"p5JsScript": {
"lang": "javascript"
}
}
},
"tags": [
"43a6dc0d-d866-4b79-9453-13c44e906128",
"db34d82a-4c48-4ddd-9de5-f562d8aa1bc9"
],
"id": "891144d0-b592-46bd-b75d-24dd0d1cf9fd",
"async": true,
"description": "Reminding ourselves of things we are grateful for is a practice that can help us feel calmer, happier and more satisfied with life."
},
"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": 30,
"introPortal": {
"textColor": "#2AE2D7",
"hostNotes": [
{
"text": "> Start the session when you're ready to go"
}
]
},
"tags": [
"43a6dc0d-d866-4b79-9453-13c44e906128",
"db34d82a-4c48-4ddd-9de5-f562d8aa1bc9"
],
"id": "891144d0-b592-46bd-b75d-24dd0d1cf9fd",
"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": 30,
"introPortal": {
"textColor": "#2AE2D7",
"hostNotes": [
{
"text": "> Start the session when you're ready to go"
}
]
},
"tags": [
"43a6dc0d-d866-4b79-9453-13c44e906128",
"db34d82a-4c48-4ddd-9de5-f562d8aa1bc9"
],
"id": "891144d0-b592-46bd-b75d-24dd0d1cf9fd",
"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": 30,
"introPortal": {
"textColor": "#2AE2D7",
"hostNotes": [
{
"text": "> Start the session when you're ready to go"
}
]
},
"tags": [
"43a6dc0d-d866-4b79-9453-13c44e906128",
"db34d82a-4c48-4ddd-9de5-f562d8aa1bc9"
],
"id": "891144d0-b592-46bd-b75d-24dd0d1cf9fd",
"async": false
}
}
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