Social-Based Brain Training Programs and Courses for Professionals in Active Aging and Fitness Settings
Care 1.0 Free Class Sample
CLASS 8 | I SEE A WALTZ
Engage and stimulate visual skills with a waltz theme.
TRAINER OVERVIEW
- A video source and speakers
- A music source and speakers
- Music selections from the TBH I See a Waltz playlist
- TBH I See a Waltz card deck or slides
- Selections from the TBH I See a Waltz video prompts
- Option to use soft scarves, enough for each student
- Option to use black and white reprints of the photograph prompts, crayons or colored markers if offering the Back-Up Plan version
WELCOME TO CLASS!
- Welcome everyone.
- Orient to person, place and time.
- Introduce the class topic.
- Adapt suggested wording when delivering 1-to-1.
Let’s make sure we all know each other. I’m (state your name and your role, if applicable). And this is (if in a group, allow time for introductions providing assistance as needed).
We are sitting in the (description of room or location). Today is (day of the week, month, date). It is (share description of the weather, time of year, important anniversary date, etc.).
This is our brain wellness class. We are here to learn and enjoy our time together. We will do some things to keep us healthy across body, mind and spirit. And we will have fun!
TBH LET'S GET IT STARTED!
- Get everyone ready to learn with this seated toes-to-top warmup.
- Use the TBH music to set your pace, or choose your own.
Let’s start with a warm-up exercise. We will be moving and thinking together right in our seats! Watch what I do and follow along.
(At end of warmup) Great job, everyone! We are started up and ready to go!
FEET GET STARTED!
- Tap toes on both feet, up and down. 10 repetitions. Count together 1 to 10.
LEGS GET STARTED!
- Stamp feet on the ground to the beat of the music. Make “noise” with group.
- Gently kick legs out from the knee, alternating legs. 10 repetitions. Count together 1 to 10.
- March in place, alternating legs. 10 repetitions. Count together 1 to 10.
ARMS STARTED!
- Gently shake arms, open and close hands.
- Circle wrists a few times in clockwise and counterclockwise.
- Gently circle arms. 5 repetitions. Count together 1 to 5.
- Shrug shoulders up and down, with hands on knees. 5 repetitions. Count together 1 to 5.
VOICES GET STARTED!
- Say “OHHHHHHHHHH.” Have group say sound with you. Hold for a few seconds.
- Say “EHHHHHHHHHH.” Have group say sound with you. Hold for a few seconds.
- Say “AHHHHHHHHHH.” Have group say sound with you. Hold for a few seconds.
- Repeat each sound again. Have group say sound with you. Hold for a few seconds.
BREATH GETS STARTED!
- Slow focus to bring awareness to sitting still in chair.
- Take a deep breath in through the nose. Exhale out through the mouth.
- Repeat slow, focused breathing for 5 rounds.
- Give selves big hug, wrapping arms across waist and squeezing gently, as able.
- Thank selves and send some “TBH love” to our brains!
Click here for the TBH Let’s Get It Started! complete guide.
LEARN THE TBH SCIENCE
- Briefly lead a discussion on the topic of waltzes.
- Adapt as needed to include everyone as they are able, verbally or non-verbally.
Today’s workout is called “I See a Waltz.” Waltzing is a very popular dance. Who knows the waltz?
Moving our bodies is a good way we can stay healthy, no matter who we are. Dancing is a fun way to get exercise. It also makes us think. We have to keep to the “beat” of the music. And remember how to move.
There are many famous waltzes. Some are named after places. The Blue Danube waltz is popular. It is named after the Danube River.
NOW DO IT!
- Use the visual prompts and music to engage and move to the waltzes.
Let’s start our workout. We are going to look at a photograph. We will talk about what we see in the photograph together.
Now let’s watch some waltzes together. We will talk about what we see. We can (clap/hum) along with the music. It will be fun to watch together!
If using scarves: We can wave our scarves and make them dance along with the music!
- Use the TBH I See a Waltz cards or slides as a discussion prompt. Lead a discussion about what they see in each photograph, including the different objects and colors in the photograph, what the people in the photograph are doing, how the people in the photograph are feeling, the feelings student/s have looking at the photographs together, etc.
- Watch selections from the TBH I See a Waltz video prompts. Have student/s follow along with the videos by clapping or humming to the musical 1-2-3 pattern.
- Option to use soft scarves and have student/s wave them to the beat while watching the video clips.
- Adapt the workout as directed to allow everyone to benefit optimally from the activity.
- When repeating this class, use different photographs and video prompts.
- Make It Harder. Have student/s work together to create a short story about the photograph. Have student/s identify the musical instruments, and parts of the orchestra in the video clips.
- Make It Easier. Ask guiding questions to engage student/s in discussing the photograph. Lead the group in moving along to the music.
- Back-Up Plan. Hum or move along with the music in a manner that best engages student/s. Use the scarves to encourage movement and tactile stimulation, gently running them over student’s hands. Print the photograph prompts in black and white and use them to color together with crayons or markers.
TBH TAKEAWAY
- Briefly recap the class.
- Adapt as needed to include everyone as they are able, verbally or non-verbally.
I hope you enjoyed class today. We looked at photographs of waltzes and watched videos of waltzing.
Can you share something you liked today?
TBH TAKE A BREATH
- Lead this cooldown exercise to end class.
- Use the TBH music to set your pace, or choose your own.
We will finish by relaxing together. We will use our breath to help us focus and feel calm. We will share how grateful we are to be together.
- Have student/s get comfortable, resting both feet flat on the floor, hands resting in their laps on their thighs.
- Have student/s close their eyes and keep them gently closed if they are comfortable doing so.
- Ask student/s to focus their attention on their breathing, noticing the rate and rhythm of their breath. Allow them to focus on their natural breathing for a few moments.
- Instruct student/s to begin rhythmic breathing. Ask them to inhale slowly and deeply through their nostrils, breathing gently into their chest and belly. Then ask them to exhale slowly through their lips, slowing the rate and rhythm of their breath.
- Have student/s continue rhythmic breathing, instructing them to continue to focus on gently and slowly inhaling and exhaling, allowing their attention to simply “ride” the wave of their breath. Allow them to focus on rhythmic breathing for several moments.
- Offer the following positive affirmation statements below in a calm, slow voice.
- Invite student/s to simply listen or to repeat the phrase together with you.
My mind is relaxed.
I am glad to take time for myself.
I am glad to see the beautiful waltz.
I am glad to be with friends.
- Pause for several moments, allowing your student/s to continue focusing on their breathing.
- End the exercise by inviting your student/s to bring their awareness back to the room, gently opening their eyes if closed, and becoming more aware of the room and of each other.
- Invite them to end practice with gratitude for taking a moment for themselves, for the chance to learn together and to connect with each other.
Click here for the complete TBH Take a Breath guide.
COMING UP NEXT!
- Thank students for attending the class.
- Invite students to join you for another TBH class.
I am glad we had time together today. I enjoyed watching the waltzes with you!
I hope you will join me for another class soon.
CLASS RESOURCES
TBH I See a Waltz Card Deck or Slides. Print the cards or use the slide deck for the activity. If using the cards, print the cards 2-sided and in color. Cut them apart. Option to print out 1 deck for each student to comply with sanitary requirements. If possible, laminate the cards for easier handling, cleaning and durability. Or use the provided slide deck to share the cards with your student/s.
TBH I See a Waltz Video Prompts. Use the videos from this playlist for your class activity.
TBH I Hear a Waltz Online Playlist. Use the musical selections in this playlist for the activity.
ADDITIONAL RESOURCES
TBH I Hear a Waltz Playlist. Suggested waltz music if making your own playlist for this class.
ARTIST: SONG TITLE
Peter Tchaikovsky: Waltz of the Flowers (The Nutcracker Suite)
Peter Tchaikovsky: Waltz from Swan Lake (Swan Lake)
Johann Strauss: Kaiser Waltz
Johann Strauss: Blue Danube Waltz
Henry Mancini: Moon River (Breakfast at Tiffany’s)
Henry Mancini: Theme from Romeo and Juliet (Romeo and Juliet)
