anxiety relief - mindfulness training 1 of 4
TRANSCRIPT
Anxiety Relief Opening 1 - 4
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www.TheMindfulCoach.com
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ANXIETY RELIEF
Theme: Grounding
Prepared for - Self-Help AllianceKitchener, ON, Canada
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INTRODUCTION
Hello, my name is Ross, Ross Clark
My mindfulness training company is Mindfulness For Life
We help people relieve anxiety, even if they have never practiced mindfulness before.
‘Mindfulness-meditation provides as much relief from some anxiety and depression symptoms as antidepressants.’ - Journal of the American Medical Association
Learn more about ‘Anxiety Relief’ at our new website:www.AnxietyRelief.tv
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CREDENTIALS
Certified Mindfulness Based Stress Reduction (M.B.S.R.) trainer, University of Massachusetts Medical School
Certified Mindfulness Based Eating Awareness (MB-EAT) Trainer, Indiana State University
Certified Master Life Coach, Specializing in Stress Management and Life/Work balance, Certified Coaches Federation, Toronto
Certified Chronic Disease Self-Management Trainer, Stafford University, California
Certified Mindfulness Based Cognitive Therapy (M.B.C.T.) trainer, University of Toronto
Asian trained Vipassana & Jhana Meditation Teacher, Kandy, Sri Lanka
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CLIENTS Online clients York University City of Kitchener University of Waterloo Private consulting practice Inland Revenue, New Zealand St Joseph Hospital, Guelph, Ontario Healthcare professionals, New Zealand Mindfulness consultant for University of Florida Complementary Healing Arts Clinic, Cambridge, Ontario The Rotman School of Management, University of Toronto
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Guidelines
• Can not do it wrong• Everything is optional• No experience required
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STRESS LOOPS
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GROUNDING
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Learning Retention
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STOP & DROP
Please, take a few minutes to ‘stop and drop’.
Noticing:1. The sounds in the room
2. The sensations of posture
Anxiety Relief The Basics
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ANXIETY
“ANXIETY IS NATURAL”
WE CAN RELIEVE PERCEIVED ANXIETY WITH ATTENTION AND INTENTION.
MINDFULNESS BASED ANXIETY RELIEF (MBAR)www.TheMindfulCoach.com
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THOUGHTS64,000/day & 3/4 negative
64,000/day – The average number of thoughts we think each day. Enough to fill a large book.
3/4 negative – Brain research shows approximately 75% of
our thoughts have a negative bias.
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MINDFULNESSAttention & Intention
Attention – The mental facility to know e.g. ‘I am feeling cold’
Intention – The mental facility to chose e.g. ‘I will put on a sweater’
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Anxiety ReliefWhen our attention is drawn to anxiety,
we choose an wise intention to
1. Ground2. Open3. Rest
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Grounding providesemotional safety.
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Why GROUND?
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How to GROUND
The Practice ofStopping & Dropping
We use phrases of Intention to shift someAttention onto the grounding sensations in the body.
e.g. ‘May I be safe’
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We open to re-balance our
Nervous system&
Hormonal system
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Why OPEN?
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THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
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THE NERVOUS SYSTEM
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Re-balancing the NervesThe Practice of
Opening & Feeling
We use phrases of Intention to re-balance the parasympathetic nervous system.
e.g. ‘May I breath deeply’.
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THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
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THE HORMONAL SYSTEMS
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Re-balancing the HormonesThe Practice of
Opening & Smiling
We use phrases of Intention to re-balance the hormonal system.
e.g. ‘May I smile’
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Resting promotes
Physical Healing&
Mental Understanding
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Why REST?
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How to REST
The Practice ofResting in Awareness
We use phrases of Intention to move our Attention to letting go in the body and the mind.
e.g. ‘May I let go’
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SUMMARY
For Anxiety Relief
1. We Ground2. We Open3. We Rest
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THANK YOU
1. May I be Safe2. May you be Safe3. May you we Safe
Learn more about ‘Anxiety Relief’ at our new website:
www.AnxietyRelief.tv
www.TheMindfulCoach.com
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REFLECTION
Rest & Reflect
• 1. ‘Are these statements true?’• 2. ‘Are these statements helpful?’
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