stress & anxiety reduction - 4 of 4 - mindfulness training online
TRANSCRIPT
![Page 1: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/1.jpg)
Stress & AnxietyReduction
4 of 4
Resting
1
www.TheMindfulCoach.com
![Page 2: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/2.jpg)
Theme
Learning to be comfortable,
with feeling uncomfortable.
2
www.TheMindfulCoach.com
![Page 3: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/3.jpg)
ANXIETY RELIEF TRAINING
Session 4 of 4
Resting
Prepared for – Canadian Mental Health Association
Cambridge ON, Canada
3
![Page 4: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/4.jpg)
TO-DAY
10:30 – 11:15pm
Resting & Reflecting
Meeting & Greeting
11:20 – 11:30
Social Time
4
![Page 5: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/5.jpg)
LEARNING OBJECTIVES
Explain:
Review
Complete Experience
Action Plan
Experience:
‘Grounding’
5
![Page 6: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/6.jpg)
GUIDELINES
6
We can’t do it wrong!
Disclaimer:1. Generalizations are sometimes used to simplify the complexities of the body, heart and mind.
2. All materials are for educational purposes only and do not to take the place of professional care.
![Page 7: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/7.jpg)
RETENTION
7
![Page 8: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/8.jpg)
SETTLING IN
Phrase of Intention
‘May I be aware’
Location of Attention
1. Aware of the sounds in the room
2. Aware of the sensations of posture
3. Aware of the sensations of breathing
8
![Page 9: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/9.jpg)
SETTLING IN
Phrase of Intention
‘May I be present’
Location of Attention
1. By finding our feet
2. By finding our hands
3. By finding our mouth
9
![Page 10: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/10.jpg)
Let It Be
10
MUSIC
![Page 11: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/11.jpg)
COMPLETE EXPERIENCE
11
www.TheMindfulCoach.com
![Page 12: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/12.jpg)
STRESS LOOPS
12
![Page 13: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/13.jpg)
IN-COMPLETE EXPERIENCE
13
![Page 14: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/14.jpg)
GROUNDING
14
![Page 15: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/15.jpg)
COMPLETE EXPERIENCE
15
![Page 16: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/16.jpg)
ANCHOURING
16
www.TheMindfulCoach.com
![Page 17: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/17.jpg)
ANCHORING
17
Grounding - Opening - Resting
![Page 18: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/18.jpg)
COMPLETE EXPERIENCE
18
![Page 19: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/19.jpg)
PRINCIPLES
19
![Page 20: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/20.jpg)
RESTING
20
www.TheMindfulCoach.com
![Page 21: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/21.jpg)
21
Resting promotes
Physical Healing&
Mental Understanding
WHY REST?
![Page 22: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/22.jpg)
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’
22
![Page 23: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/23.jpg)
HUMAN NEEDS
23
www.TheMindfulCoach.com
![Page 24: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/24.jpg)
HUMAN NEEDS
24
Resting to be wise
Grounding to be safe
Opening to be loved
![Page 25: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/25.jpg)
MINDFUL SPOTS
25
![Page 26: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/26.jpg)
BRAIN
26
![Page 27: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/27.jpg)
GROUNDING SPOTS
27
![Page 28: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/28.jpg)
GROUNDING
28
![Page 29: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/29.jpg)
GROUNDING
29
![Page 30: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/30.jpg)
GROUNDING
30
![Page 31: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/31.jpg)
RETENTION
31
![Page 32: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/32.jpg)
SETTLING IN
Intention
‘May I be aware’
Attention
1. Aware of the sounds in the room
2. Aware of the sensations of posture
3. Aware of the sensations of breathing
32
![Page 33: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/33.jpg)
SETTLING IN
Phrase of Intention
‘May I be present’
Location of Attention
1. By finding my feet
2. By finding my hands
3. By finding my mouth
33
![Page 34: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/34.jpg)
EMOTIONAL LEVELS
34
www.TheMindfulCoach.com
![Page 35: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/35.jpg)
EMOTIONAL LEVELSFrequency Emotion Self-Talk
700 + Enlightenment Clear, Spacious Awareness
600 Bliss Nothing more, needs to be done
540 Joy Peace Life is a beautiful mystery
500 Love Reverence I respect myself and others
400 Understanding Empathetic What is Life's lesson in this?
350 Accepting Forgiving It is as it is
310 Willing Optimistic Everything, will work out
250 Trusting Surrendered We can do this
200 Hopeful Courageous Yes, I can.
175 Scorn Entitlement I have all the answers
150 Anger Hate I hate this ….
125 Disappointment Longing I’ve got to have it
100 Anxiety Fear I’m afraid that …
75 Grief Regret I should have …
50 Apathy Despair I can’t
30 Guilt Blame It's all my fault
20 Shame/ Humiliation I’m not good enough 35
![Page 36: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/36.jpg)
TO ME‘I Can’t’
36
Frequency Emotion Self-Talk
175 Scorn / Entitlement I have all the answers
150 Anger / Hate I hate this ….
125 Disappointment / Longing I’ve got to have it
100 Anxiety / Fear I’m afraid that …
75 Grief / Regret I should have …
50 Apathy / Despair I can’t
30 Guilt / Blame It's all my fault
20 Shame / Humiliation I’m not good enough
![Page 37: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/37.jpg)
BY ME‘I can’
37
Frequency Emotion Self-Talk
350 Accepting / Forgiving It is as it is
310 Willing / Optimistic Everything, will work out
250 Trusting / Surrendered We can do this
200 Hopeful / Courageous Yes, I can.
![Page 38: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/38.jpg)
WE ME‘We can’
38
Frequency Emotion Self-Talk
700 + Enlightenment Clear, Spacious Awareness
600 Bliss Nothing more, needs to be done
540 Joy / Peace Life is a beautiful mystery
500 Love / Reverence I respect myself and others
400 Understanding / Empathetic What is Life's lesson in this?
![Page 39: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/39.jpg)
THE LINE
39
Frequency Emotion Self-Talk
310 Willing / Optimistic Everything, will work out
250 Trusting / Surrendered We can do this
200 Hopeful / Courageous Yes, I can.
THE LINE THE LINE THE LINE
175 Scorn / Entitlement I have all the answers
150 Anger / Hate I hate this ….
125 Disappointed / Longing I’ve got to have it
![Page 40: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/40.jpg)
EMOTIONS
40
![Page 41: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/41.jpg)
REVIEW
41
www.TheMindfulCoach.com
![Page 42: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/42.jpg)
THOUGHTS
64,000/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.
42
![Page 43: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/43.jpg)
MINDFULNESS
43
![Page 44: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/44.jpg)
44
THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
THE NERVOUS SYSTEM
![Page 45: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/45.jpg)
45
THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
THE HORMONAL SYSTEM
![Page 46: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/46.jpg)
VALUES WORKSHEET
46
www.TheMindfulCoach.com
![Page 47: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/47.jpg)
VALUES
47
HandoutMental Posture as Physical PostureValues can be our emotional ‘Safe-Spots’
Example:Integrity –
‘I say what I mean’, ‘I mean what I say’‘I follow through on what I say I will do’
![Page 48: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/48.jpg)
ACTION PLAN
48
www.TheMindfulCoach.com
![Page 49: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/49.jpg)
ACTION PLAN 1-2
49
![Page 50: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/50.jpg)
ACTION PLAN 2-2
50
![Page 51: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/51.jpg)
THE GOAL
To embrace my anxiety
51
![Page 52: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/52.jpg)
SUMMARY
For Anxiety Relief
1. We Ground
2. We Open
3. We Rest
52
![Page 53: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/53.jpg)
THANK YOU
1. May I be Safe
2. May you be Safe
3. May you we Safe
53
![Page 54: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/54.jpg)
SHORT & SWEET
54
‘there is nothing wrong’‘it really all belongs’
‘how wonderful’
![Page 56: Stress & Anxiety Reduction - 4 of 4 - Mindfulness Training Online](https://reader034.vdocuments.us/reader034/viewer/2022042600/58813a9b1a28abf65a8b50ab/html5/thumbnails/56.jpg)
IMPROVEMENTSHow can we make M.B.A.R. better?
1. What content was most helpful?
2. Mindfulness content - More or less? - Changes?
3. What videos were helpful? - More or less? - Changes?
4. What practices are helpful? - More or less? - Changes?
(What you tell us, will help others.)
56