 Good afternoon. Good afternoon. How are you? Fine. You're fine? Yes. I gave you these little notebooks through Elena and she gave these notebooks to you on Monday. I recorded a short message to give you some ideas about how to approach the activities proposed in this notebook and I just want to know your experience with the notebooks. Maybe you lost your notebooks. Maybe you don't even have your notebooks with you. Maybe you started doing one activity and then you forgot. Maybe you did everything. You didn't. You think this is stupid. Tell me your ideas. What's the topic of the conversation? Yes. What were you talking about? You have done it but we have two kind of questions. And were you... All right. So were you trying to do it or not? Some of us. Some of you. Some. And how was it? Good. In which way? I don't know about thinking about the suggestions. I would not like to do that. I would you know you said normally I can't and I can't remember how I asked you. This usually happens when you're driving a car. It can happen to you. You're driving your car and you forget. You're not paying attention. That happens a lot. But not only with driving a car or with brushing your teeth. It happens quite often. That is called automatic pilot. And this is being mode in which we are usually. And I am particularly interested. I will go back to these experiences from time to time. I don't know about your ideas about some parts of the notebook. But I am particularly interested in asking you about the stress management question. And I'm going to start with an activity related to that. I don't know if you did it. Did you do the stress management questioner? You did that. So this questioner I told you 83 one time ago. Well not that long. I have to say. And I tell you there that you've got three different stages. So I want to start this workshop. You will not have any theory class here today. So this will be quite experiential. And what we are going to do to start is a systemic photograph. Have you ever heard of it? Well this is an activity that is very much used in coaching. Systemic photograph. So you say you did the questioner right? And do you remember the value you obtained? So everybody which obtained low perceived level of stress everybody if you obtained from 0 to 13 you have to place in the room from here imagine this is 0 and this is this is 13 here you can be here. So you've got all these states to place yourselves. If you got from 14 up to 26 let's say here in the middle and you will say from this black box up to that one in the middle and those of you who obtained a very high perceived level of stress here. All right? Information about now that I know where you are that gives me information about how you are feeling how you've been feeling in the last month. Remember this is related only to the last month so that means that your stress levels can go really high at one point and then the next point be low because it changes over time. So the picture that we took here today if we came here at the end of August we would have a different result if we came here at the beginning of November a very different result like scratching your skin all right? So this is a good way of getting to know where you are where your views are and this is a very interesting activity that I think you can use. Well and now that I am connecting with your anxiety or lack of it I'm going to propose you to do the first activity that you have in your handouts which is activity number one that activity I want you to do individually please don't talk to anybody be as frank as you can and focus on explaining or you forgot what I mean I mean in handouts you don't need these do you have more copies I don't know do we have more copies I don't have a copy myself so can you please go and ask them to take five more copies I don't have a copy so they need a copy and I need a copy too so in the activity what do you have in your day to experience which new situations do you face in the field setting that you haven't experienced in your regular teaching practice and then I'm asking you three different questions first one is related to your students the second one is related to clean parents your students parents the next one is related to your colleagues and the last one is about you so please take four or five minutes to write about it if you prefer you can turn their page and instead of writing in vertical maybe you prefer writing in horizontal you can use nicer to me in a bilingual setting try to predict how these educating agents make you alright so I was thinking about that is anybody here who is not teaching in a clean environment right now if you are not doing it if you still don't have any experience in a bilingual setting try to predict how the educating agents make you so in case you are not participating at the moment think about it one photocopy for him that's from the right now we are going to do a pair work need to find something in the class somebody in the class it can be someone who is next to you if you want if possible I know that we are already in Thursday you may have been talking to each other that you have not had the opportunity to talk to before choose that person and I want you to be together in pairs standing up if possible so find somebody go to that person and stay together but please don't talk fear so in your class you need to you choose fear so fear is for you and you need to answer the 4 questions the 5 questions that you have there you are going to be fear as well then you go to Andrew for you Andrew puncture part 5 but this is where are there are these ingredients in between some researchers some say there are more some say there are less let's say we have basically 5 universal emotions we are going to be working today with 4 in these 4 can you see the balance between the ones we have I said fear did I say fear here fear, fear, anger sadness happiness do you see a balance or an imbalance what would you say find these unbalanced negative only one only one would say positive emotions are not positive they are negative we have a positive attitude to some and a negative attitude to some others which is different but emotions all of them are necessary and we need them to be here as human beings otherwise we would not be here we would not be in this world they are helping us to survive as a race as a human race the 5 basic emotions are these 4 plus when you feel like you don't like it have you seen the 266? the film the inside out you've got the 5 emotions there alright let's take a look at what you had in your emotion chosen so we have here fear fear and what are the body sensations associated to it what do you feel in your body when you are afraid I split heartbeat you can put it to breathe yes or what anxious so you are like hyperventilating yes just pressure tension your muscles are stiff yes alertness what do you have there same difference most we also have sweating sweating how are your eyes when you are afraid when you are afraid the pupils dilate so this is really physical alright and the breathing is more superficial yes and quicker quicker the heart rate may increase yes same now which reaction does this emotion faster what do you have when you have this emotion which are the characteristic feelings that allow you to recognize it how do you feel when you are afraid paralyzed paralyzed outside yes losing control losing control you can either be paralyzed or what other possibility when you are afraid you can fight back you can fight back yes that means that then you go to another emotion yes so you are there paralyzed or run away this is what you usually call to freeze freeze or flight you go away if you fight then it means that you have moved to under alright now this is a biological function when you have fear which is the biological what does this emotion help you to do so is this emotion necessary completely ok and now what thoughts do you have when you have this emotion do they belong to the present to the past or to the future generally speaking because I am talking in general terms with every person it can be different but in general if you are afraid you are usually afraid of what the unknown the unknown in the future alright the unknown in the future and the last question if this emotion is not properly handled to which other emotion do you go there we come here what do we have here can you tell me about sensations any of you your anger it means heart rate and you run fast ok it runs faster in your pulse in your veins now you feel in your throat now what do you do with your hands you move a lot how would you look in your face can you show your teeth because it adds pumping alright ok now when you feel that what do you feel like doing which is the emotions that you trigger what do you get what do you do but you are this is the biological function the biological function is to protect to protect and the thoughts that you have when you have this emotion you may go to the present future where you need to defend or protect you need to defend what you do yeah you feel that alright ok yes more in the present almost you both are component in the present and the future but more in the present alright so do you think clearly yes and what do you say everything comes out of your mouth alright sadness because the anger is not really handled yeah it's a fear it's not a fear it's sadness frustration is not a way frustration frustration is not a feeling frustration is a linguistic explanation of the base emotion emotion is different from feeling the feeling is a linguistic I would say a linguistic creation construction of the emotion in our society but the universal emotions are these ones then we've got so many different names to label different versions of these basic emotions but the basic one is sadness and you are sadness and you are sadness now can you tell me about the body sensations associated to it no energy not smiling yes in your face you can see that fear crying being fired and what happens to your heart your heart breaks and you have pressure alright and your feeling what happens to your feeling when you open yourself to it yes no now the emotion triggers a reaction which is a reaction when you are sad what do you do when you are sad you want to be apart from people more out of the year what's the meaning more when you are sad when you are sad so you think about something which is already for you and you see the opportunity to rethink about it and to approach it only as long as you are able to need the sad situation in which you are or to have the proper opportunity to read or enhance your life or that aspirin in your life which is already in something you said reversible rearrange everything rearrange everything organize things and what about creativity all these great works of art these painters these writers they wear so sad and they create the magnificent works of art out of sadness so it also triggers creativity yeah that's what it sounds like and right now I want to say one person in the community wants to be isolated it is a call of attention for the rest of the world members of this society so if someone behaves in a social way he is asking for help from this way of asking for help can you hear the violence of reflection we are this side yes it works okay and what we present now we call the past yes and if this emotion is not properly handled if it comes you are sad and you are sad because this fear derives into anger anger into sadness and what happens in the end this is not managed you end up in sadness and you end up with depression all these bursts of anger that you see in your teenage students and they are alternating anger with sadness with sadness so any time you see a violent reaction it is also because they are still intelligent I have to say I am simplifying they are still legal again they have this adverse because they are still in their bodies they are still creating some neural networks but when we see all these bullying things all these violence coming up that is part of it and this tries but we have happiness so tiny not there it is important why do we need happiness for as a human race leave it can you stop the violence you know you saw what she said look why do we need happiness to be able to look forward rather than to look forward and to create and we are very happy we share and we have babies and we continue having a new race alright alright you see so all these emotions are the basic kind of emotions involved in stress and it is important to know that because that can give you tools either to do for yourself and to get to know where you are also to know that throughout the day you are not installed in one basic emotion we keep on fluctuating we are not all the time in the same way but the problem is when white feeling predominates over a period of time that is the problem but well I need to wrap up well I need to finish I will give you one tool for the basis of mindfulness in the oil photocopy pain and resistance means suffering and this is one of the basic ideas of mindfulness suffering is not necessary pain will always be there but suffering is not necessary as acceptance end up in being only pain so would you resist can you finish the sentence you know how to finish it it is a very common it is look at resistance and you struggle no look at resistance persist would you resist persists so in emotional regulation activities what we usually have and this is for you and for students in the future but basically for you what we usually have in emotional regulation is a step of thought it is a process of thought brain, it is known as brain recognizing what is happening how do you recognize your body your body is giving you all the information not here here I need to be just as it is because you are having it because our brains are wired for ears to feel like that because you are fighting against your amygdala and that is impossible to stop which are the reasons why why has this happened so this open a distance between what you are suffering and a reaction instead of reacting then you respond have you seen more to a sentence that I have in your notebook which is between it is a sentence from Victor Franco yes if you like it there is a space between something that happens to you and your reaction so the idea of mindfulness is not to react because if you react you will follow your amygdala you will be hijacked right so you will be just taking time and then responding from a different position and finally not identifying not identifying so it is like you tend to say yes that has happened to me because I am the center of the world what has happened to me and then you kind of react so you personalize and understand and I am going to finish here with one idea in your in your hard points that you will have in Moodle you will have some activities in one of the slides so I am going to pass it here these are some activities you can do because I know you want to take some activities so have this you have these activities for you you have my contact information of the back of your notebooks and what I want to let you know is that when we take mindful activities in class we need to be really careful we cannot do activities at the wrong time because we we were saying at the beginning of the session before we were figuring out any activity in class you need to do that as well before don't do anything in class that you haven't experienced before also think about ways of giving answers and making your students interact which are not linguistic because that way you are taking out all the mental I would say rubbish but both your students and we have in mind so try to find ways like what I did for example other ways of doing it look any answer any reactions students have is okay because it is okay to feel sad it is okay to feel anything so think about that especially with teenagers they don't ask your students to do things if they don't know why they are doing it they need to be aware of the benefits of doing it so before doing anything explain to them I am going to propose this activity to you this activity is so because it will bring this to you because if they don't understand they will start thinking why the heck am I going to start moving that way I don't want to explain the reasons why those activities are good and choose an anchor choose an anchor choosing an anchor is doing a little meditation in which you either choose your breathing as an anchor to focus your attention so that you empty your mind alright and the butterfly butterfly is that well every time that you ask them to do a meditation always sitting straight or lying down on the floor I don't mind but your back your spine straight always butterfly meditation either lying down on the floor or sitting down I don't mind they have to imagine a butterfly posing on different parts you lead the meditation they pose on different parts and they need to be taking their attention to that part maybe my heel maybe my toe maybe alright and well mindful eating you know that like one tiny thing and they have to hear that touch it alright walking as if is really interesting I want you to walk as if you were angry and they need to work as angry I need you to work as sad I need to do things like that and sorry okay there is a very I'm glad you asked I could be here forever in that activity you do that when you want to change you have been doing an activity and then you want to change it to another activity before you do that you ask them to stop breathe be and then you can start an activity to start with one thing and start with the other they are very excited yes also one last thing when you are doing these breathing activities if you focus on beyond breath stretching the out breath they will relax if you focus on the routine of air you will activate them alright so when you are asking them to breathe always focus on the out breath more than the intake of air thank you very much