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<!DOCTYPE html>
<html>
<head>
<meta charset="utf-8">
<title>Meditation 5</title>
<meta name="viewport" content="width=device-width, initial-scale=1">
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margin: 20px;
font-size: 1.15em;
line-height: 1.5;
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</head>
<body>
<div class="text">
<h1>Introduction</h1>
Hello<br>
I'm glad so many people came for social media meditation.<br>
First of all I need to ask if everybody has a phone? or any other device? <br>
If you don't use any social network you can still be part of the meditation <br>
You can use a website called mindfullscrolling.net<br>
But first we make a little introductory round of you and your nicknames.<br>
On facebook I am __________ <br>
On Instagram and twitter I am ________ <br>
I am __ years old and from Germany <br>
<br>
Decide on one application that you will meditate on
<br>
<br>
<h1>Level 0: Selfie Yoga</h1>
To do a little warmup, we will start with some #selfieyoga</br>
Open your camera app and turn it to selfie mode</br>
This sequence is called Selfie Salutation</br>
Hold your phone high above your head</br>
lift your gaze to your phone </br>
and take a selfie</br>
</br>
Stretch your arms apart</br>
like the titanic pose </br>
with your phone in one hand</br>
and take a selfie</br>
</br>
Bring your hands together again infront of your body</br>
Bend down as far as you can</br>
hold this position </br>
and take a selfie</br>
</br>
place your phone on the floor</br>
pull your feet back and go into a pushup position</br>
now go down and try to hit the trigger button with your nose</br>
</br>
Move your butt backwards into the child pose</br>
keep your hands stretched</br>
reach for your phone</br>
and take a last selfie</br>
<br>
<h1>Level 1: Breathing</h1>
Find a comfortable and alert position<br>
we close our eyes<br>
take a few deep breaths<br>
in with your nose <br>
out with your mouth <br>
feel how the lung gets filled with air <br>
focus on your guts, stomach<br>
go slowly to the outside<br>
put your attention to muscles, flesh, skin<br>
the skin that seperates you from the real world<br>
Now put all your attention towards your devices<br>
how does it feel? Cold, warm, slick, rough edges?<br>
This is an extension of your mind <br>
imagine it becomes an extension of your body<br>
merges with your skin<br>
<br>
Now focus your mind on the apps on your device<br>
Which apps come to your mind? <br>
How do you see them? <br>
Is it the logos, the interface, your friends? <br>
Now focus only on the application that we chose <br>
How often do you open it daily?<br>
did it become part of your life?<br>
consider your intentions, why do you use it?<br>
Connect to old friends? Look at funny videos? Find the latest news? <br>
what will you see?<br>
Imagine as clearly as possible what sort of content is awaiting you in your stream <br>
How do you generally feel when you use it? <br>
Be aware that these services sometimes give you rewards to maximize your engagement<br>
Like a slot machine they make you feel good - but only sometimes <br>
Like a fridge you come back and check if there is something new <br>
<br>
<h1>Level 2: Focus on Interface</h1><br>
Open your eyes <br>
open the app <br>
but do not scroll down yet<br>
what pops into your eyes?<br>
What grabs your attention<br>
which images do you see?<br>
which icons, colors?<br>
<br>
Now focus on the very first post<br>
What do you see? <br>
what does the person want you to do, to see, to know?<br>
How do you want to react? Like, share, comment<br>
Now Focus on your emotions?<br>
Excitement, boredom, jealousy, regret, fear?<br>
<br>
Close your eyes again.<br>
become aware of your emotional state.<br>
Now, let it go. let it pass. <br>
Take a deep breath.<br>
let these feelings sink in. <br>
Let them resonate for a while and let them pass <br>
Take a deep breath <br>
How does the interface make you feel? <br>
<br>
<h1>Level 3: Mindful Scrolling</h1>
The next time you open your eyes I want you to
only focus on your emotions and feelings <br>
Let the content pass right through you <br>
<br>
Start scrolling down in a constant motion<br>
not to fast not to slow<br>
absorb every post but keep your attention on your emotions and bodily sensations<br>
<br>
If a post caught your attention, just be aware of it<br>
Keep scrolling<br>
<br>
we get into a state where the stream of consciousness of our friends and followers
passes right through us<br>
<br>
<br>
<h1>Level 4: Blind Scrolling</h1>
Close your eyes again<br>
Keep Scrolling<br>
Focus your whole attention on the movement of your hand<br>
How the finger touches the screen <br>
You can stop scrolling now<br>
How do you feel?<br>
In the next step we focus on our virtual selfs<br>
<br>
Open your eyes<br>
and go to your own profile<br>
What pops into your eyes first? <br>
Your Name, your profile picture, your posts? <br>
What does your name tell about your pesonality? Is it your real name?<br>
Why did you choose this picture?<br>
Does it represent your personality well? <br>
<h1>Level 6: Love and livestream</h1>
Now we will end with a love and livestreaming meditation <br>
Put on a face filter and say to yourself: <br>
I love you, just like you are <br>
Change your filter and repeat: <br>
I love you, just like you are <br>
I love you, just like you are <br>
Change your filter and repeat: <br>
I love you, just like you are <br>
Now adress your followers: <br>
You have an online identity, just like me. <br>
You shares feelings, pictures and thoughts, just like me. <br>
You have at some point been sad, disappointed, angry, hurt or confused, but did not share it, just like me. <br>
You wishes to be free from boredom and pain, just like me. <br>
You wish to be liked and loved, just like me. <br>
You wish to be happy, just like me. <br>
Now we send out some wishes – repeat after me: <br>
I wish for you to have the strength, resources, and social support to navigate the difficulties of social networks. <br>
I wish for you to be free from boredom and unnecessary content <br>
I wish for you to be happy on the internet. <br>
Because you are a digital being, just like me. <br>
<br>
Now stop streaming
<br>
<br>
Close your eyes again<br>
Now focus on your real body again.<br>
Seperate yourself from your device <br>
Be aware that a part of you is now gone <br>
How do your hands feel now? <br>
<br>
(collaborative storymaking)
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