PowerPoint Presentation

Anxiety Relief Training 4-4Resting

1www.TheMindfulCoach.com

1

Learning Retention2

Stopping & DroppingPlease, take five minutes to stop and drop.

Noticing: The sounds in the roomThe sensations of posture

3

Resting4

4

THOUGHTS64,000/day & 3/4 negative

64,000/dayThe 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.5www.TheMindfulCoach.com

6INTENTIONPHRASESGentleness:May I be gentle with myself - May I gently breath into my bellyGratitude:May I respect myself - May I appreciate myselfGenerosityMay I be generous to myself - May I make time to practicePatience:May I be patience with myself - May I be patience with the processAccepting:May I accept myself - May I accept things as they are this momentTrust:My I trust Life - May I trust myselfBeginners Mind:May I be interested - May my mind be openLetting Go:May I let go - May I let it all goNon-Striving:May I not expect too much of myself or the practiceNon-Judging:May I not judge myself or others, as best I can

Phrases of Intention

RESTING7

Resting

7

GROUNDING

Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest

8

OPENING

Opening & SmilingStill groundedSilently repeat may I smileOpening & FeelingStill groundedSilently repeat I let you beOpening & Letting goStill groundedSilently repeat I let it all go

9

RESTING

Stopping & DroppingStopping the over-thinkingDropping back into the body Opening & Letting GoBreathing-in, opening the mindBreathing-out, let everything goResting in AwarenessAwareness of sensations in the bodyAwareness of the sounds in the body

10

STRESS LOOPS

11

RESTING12

Resting

12

DISCUSSION

13

14PRINCIPLES PROCESSESPRACTICESRecognizing - (attention)The emotion: There is anxietyGroundingWe get grounded physicallyStopping & DroppingStop the over-thinkingDrop attention into the bodyAccepting - (intention)My emotion:This is my anxietyOpening We get open physically & mentallyOpening & SmilingOpen up the bellyChose a wisdom figureUnderstanding (reflection)My emotion:Now I understand my anxietyRestingWe get quiet.Resting & Letting-goFeel the posture of the bodyLet go, let it all go

Three PrincipalsPRINCIPLES Recognizing, Accepting, UnderstandingPROCESSES Grounding, Opening, RestingPRACTICES Stop & Drop, Open & Smile, Rest & Let-go

15LevelHours Daily Practice InvestmentSummary30m1h2h4hIntroductory156.2510 months156 days78 days39 daysCan play simple musical parts.Basic312.51.8 years10 months156 days78 daysCan play some simple songs.Beginning6253.5 years1.8 years10 months156 daysCan play most simple songs.Intermediate12506.9 years3.5 years1.8 years10 monthsCan improvise some or play in a band.Advanced250013.9 years6.9 years3.5 years1.8 yearsCan play and shows musical awareness. Expert500027.8 years13.9 years6.9 years3.5 yearsCan start to teach others; guitar skills.

Practicing GuitarA student can achieve this much practice over the course of the summer break. A professional practicing 30m per day needs 10 months to reach the same goal.Note: Every practice session has at least 10-20 minutes of cold time.

Learning Retention16

SUMMARY

1- Grounding- Stopping & Dropping (attention to the body)

2- Opening- Opening & Smiling (intention to the mind)

3- Resting- Resting in Awareness (reflection of the experience)

17

THANK YOU

Attention + Intention = MindfulnessMindfulness + Reflection = WisdomWisdom = Freedom

Thank you for your attention G Ross Clark1-519-648-2985

18

Image

19

THANK YOUAttention + Intention = MindfulnessMindfulness + Reflection = WisdomWisdom = Freedom

Thank you for your attention G Ross Clark1-519-648-2985

20

Sample 4-4 Close

21

Grounding, Opening&Resting22

22

RESTING23

Resting

23

GROUNDING

Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest

24

OPENING

Opening & SmilingStill groundedSilently repeat may I smileOpening & FeelingStill groundedSilently repeat I let you beOpening & Letting goStill groundedSilently repeat I let it all go

25

RESTING

Stopping & DroppingStopping the over-thinkingDropping back into the body Opening & Letting GoBreathing-in, opening the mindBreathing-out, let everything goResting in AwarenessAwareness of sensations in the bodyAwareness of the sounds in the body

26

STRESS LOOPS

27

RESTING28

Resting

28

DISCUSSION

29

Learning Retention30

31PRINCIPLES PROCESSESPRACTICESRecognizing - (attention)The emotion: There is anxietyGroundingWe get grounded physicallyStopping & DroppingStop the over-thinkingDrop attention into the bodyAccepting - (intention)My emotion:This is my anxietyOpening We get open physically & mentallyOpening & SmilingOpen up the bellyChose a wisdom figureUnderstanding (reflection)My emotion:Now I understand my anxietyRestingWe get quiet.Resting & Letting-goFeel the posture of the bodyLet go, let it all go

The Three Ps to Keep in Mind.

PRINCIPLES Recognizing, Accepting, UnderstandingPROCESSES Grounding, Opening, RestingPRACTICES Stop & Drop, Open & Smile, Rest & Let-go

32LevelHours Daily Practice InvestmentSummary30m1h2h4hIntroductory156.2510 months156 days78 days39 daysCan play simple musical parts.Basic312.51.8 years10 months156 days78 daysCan play some simple songs.Beginning6253.5 years1.8 years10 months156 daysCan play most simple songs.Intermediate12506.9 years3.5 years1.8 years10 monthsCan improvise some or play in a band.Advanced250013.9 years6.9 years3.5 years1.8 yearsCan play and shows musical awareness. Expert500027.8 years13.9 years6.9 years3.5 yearsCan start to teach others; guitar skills.

Practicing GuitarA student can achieve this much practice over the course of the summer break. A professional practicing 30m per day needs 10 months to reach the same goal.Note: Every practice session has at least 10-20 minutes of cold time.

SUMMARYGroundingStopping & Dropping (attention to the body)

Opening- Opening & Smiling (intention to the mind)

Resting- Resting in Awareness (understanding the experience)

33