This session on Emotional Intelligence was designed to help participants expand their understanding of different emotions, improve self-regulation, and enhance self-awareness.
The session hosted four women from diverse cultural backgrounds—two from Latvia and two
from Spain. The aim of the session was to create a supportive environment where the
participants could explore their emotional surroundings, learn workable techniques in order to
manage their emotions, and cultivate a sense of community as well as connection. The
session was divided into 3 main parts: a meditation exercise, an in-depth discussion on
emotional intelligence, plus a creative outdoor activity to boost learning in a practical and
engaging way.
The session kicked off with a guided Metta Meditation. The meditation focused on grounding
the participants and bringing them into a state of mindfulness, deep breathing, relaxation, and
focusing their minds and bodies into the present moment. This activity was fundamental in
setting the atmosphere for the session, enabling the participants to connect with their inner
selves. After the meditation, we engaged in an interactive discussion on the principals of
Emotional Intelligence which are:
Self-Awareness: The teachers were encouraged to reflect on their current emotional state and
to consider how their emotions influence their thoughts and actions. Through this exercise,
they learned that the first step towards emotional Intelligence is being aware of what you are
feeling and naming the emotion.
Self–Regulation: We then proceeded to self-regulation, where participants explored various
techniques to manage and control their emotions, especially in challenging situations.
Strategies such as deep breathing, positive self-talk, and mindfulness were highlighted as
effective tools for maintaining emotional balance.
Identifying and Managing Emotions: Finally, the teachers took part in activities designed
to help them identify different emotions, both in themselves and in others, for example
noticing posture, tone of voice, body language, hence practicing active listening. This part of
the session pointed out the importance of empathy and understanding in building strong
interpersonal relationships. Furthermore, we looked into other strategies such as journaling,
prioritizing tasks, time management, exploring the 5 senses, and finally, practicing gratitude
in order to manage emotions.
The final part of the session took place outdoors, where participants could connect with
nature, wander around and explore their surroundings and practice what they had learnt in a
quiet environment. The choice of concluding the session outdoors was intended to help the
teachers feel more grounded and in tune with their surroundings, hence enhancing their self-
awareness and emotional regulation. A hands- on activity was suggested in order to give the
participants the opportunity to express their creativity and reflect on their emotions, the
activity served as a metaphor for fighting off negative thoughts & emotions and allowing
positive hopes and energy to grow.
Participants expressed that the session had provided them with practical tools, the
combination of meditation, discussion and creativity was overall appreciated.
In conclusion, the session objectives were successfully reached and future sessions could
explore additional aspects of Emotional Intelligence by incorporating activities which engage
both the mind and body.
Author: Isabel Di Cello, JUMP Trainer
