1. Ask participants to form a circle.

2. Ask them to find a comfortable pose (it can be on the floor, on a chair, on a yoga mat), but they should be comfortable in order not to move for 10 consecutive minutes.

3. Instruct participants to close their eyes, ask them to finalise their position and relax their body without moving it.

4. Explain to them that you will do a short concentration activity for 10 minutes (that you will count on your phone/watch) during which all will be silent and trying to gain awareness of their bodies, relax, empty their minds and reach a state of concentration and presence in the very moment. The goal is not to move, cough, speak, laugh or do anything and let the silence take over the room.

5. After the 10 minutes have passed, ask participants to remain with their eyes closed and without moving, explain that you will guide them to do a short body scanner to gain full awareness of the body state.

6. Slowly, start doing a mental scan of the body from the toes and feet, through the ankles, knees, legs, hips, bottoms, going up to the wrist, stomach, ribs, lungs and chest, fingers, wrists, arms, shoulders, neck and finally head and face. Instruct that if participants detect that some of these zones have tension or cause current pain, they can imagine all the energy collected to concentrate to this part of the body.

7. Once you have completed a full body scanner activity, ask participants to slowly open their eyes, look around and move on to the next exercise.