day of mindfulness - mindfulness, 3 of 5
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Day of Mindfulness Family Resource CentreAnxiety Relief3 of 51www.TheMindfulCoach.com
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MusicAppreciation restores our emotional energy.
Morning Has Broken, by Cat Stevens2www.TheMindfulCoach.com
Learning Retention
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STOP & DROP
Mini-Mindfulness Moment
Please, take two minutes to just stop and drop.
Notice:The sounds in the roomThe sensations of your posture
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Comments & Questions5www.TheMindfulCoach.comStopping & Dropping
This was a grounding practice.
Briefly being in the present moment.
Anxiety Relief
The Basics
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AnxietyAnxiety is natural
We can relieve perceived anxiety with attention and intention.
Mindfulness Based Anxiety Relief (MBAR)7www.TheMindfulCoach.com
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.8www.TheMindfulCoach.com
MindfulnessAttention & Intention
AttentionThe 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
GroundOpenRest10www.TheMindfulCoach.com
11Grounding providesemotional safety.www.TheMindfulCoach.comWhy Ground?
How to GROUNDThe Practice ofStopping & Dropping
We use phrases of Intention to shift someAttention onto the safe grounding sensations in the body.
e.g. May I feel grounded an safe
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Sitting Exercise GROUNDING
SittingGrounded & Safe tongue to teethFeel the posture of the bodyPress the tongue to teethFeel the hardness 13
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We open to re-balance our
Nervous System&Hormonal Systemwww.TheMindfulCoach.comWhy OPEN?
15THE TWO SYSTEMS
SYMPATHETIC Fear based
PARASYMPATHETIC Love basedwww.TheMindfulCoach.comThe Nervous System
Re-balancing the NervesThe Practice ofOpening & Feeling
We use phrases of Intention to re-balance the parasympathetic nervous system.
e.g. May I breath deeply.
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17THE HORMONAL System
CORTISOL Fear based
DOPAMINE Love basedwww.TheMindfulCoach.comThe Hormonal Systems
Re-balancing the HormonesThe Practice ofOpening & Smiling
We use phrases of Intention to re-balance the hormonal system.
e.g. May I feel open and happy
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19Resting promotes
Physical Healing&Mental Understanding
www.TheMindfulCoach.comWhy REST?
How to RESTThe 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 feel content and let go
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Standing Exercise GROUNDING
StandingGrounded & Safe arms crossedFeel the posture of the bodyCross the arms in frontFeel the in-breath
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SummaryFor Anxiety Relief
We GroundWe OpenWe Rest22www.TheMindfulCoach.com
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Thank youMay I be SafeMay you be SafeMay you we Safe
Learn more about Anxiety Relief at our new website:www.AnxietyRelief.tv
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Mindfulness TrainingOnline
G Ross Clark1-519-648-2985Waterloo, ON, [email protected]
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