mindfulness training for anxiety relief - 2 of 4 - anxiety relief

Stress & AnxietyReduction

2 of 4Grounding

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ANXIETY RELIEF

Session 2 of 4

Grounding

Prepared for – Canadian Mental Health Association

Cambridge ON, Canada

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GUIDELINES

Educational

Everything is optional

Does not replace professional care

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LEARNING OBJECTIVES

“More mindfulness, more choices”

Explain:

Why GroundingHow to Ground

Experience:

‘Grounding’

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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.

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ANXIETY LOOPS

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GROUNDING

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MINDFULNESS

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RETENTION

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GROUNDING TIME

Intention to:

‘stop and drop’

Attention to:

The sounds in the room

The sensations of posture

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Don’t Worry

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“More mindfulness, more choices”

Anxiety Relief

Grounding

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Grounding providesemotional safety.

WHY GROUND?

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THE TWO SYSTEMS

SYMPATHETIC – Fear based

PARASYMPATHETIC – Love based

NERVOUS SYSTEM

RE-BALANCINGThe Practice of

Stopping & Dropping

We use phrases of Intention to re-balance the parasympathetic nervous system.

e.g. ‘May I be safe & grounded.’

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BRAIN

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TOES GROUNDING

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HAND GROUNDING

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TONGUE GROUNDING

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SITTING - GROUNDED

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Intention:‘May I be safe & grounded’Attention:

Spine – LongToes – curled (slightly)Hands – togetherFingers – curledThumbs - upTongue – teeth (lightly)

STANDING - GROUNDED

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Intention:‘May I be safe & grounded’Attention:

Spine – LongToes – curled (slightly)Hands – togetherFingers – curledThumbs - upTongue – teeth (lightly)

WALKING - GROUNDED

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Intention:‘May I be safe & grounded’Attention:

Spine – LongToes – curled (slightly)Fingers – curledThumbs - forwardTongue – teeth (lightly)

Laying & Grounding

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Intention:‘May I be safe & grounded’Attention:

Spine – LongToes – curled (slightly)Hands – togetherFingers – curledThumbs – touchingTongue – teeth (lightly)

RETENTION

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GROUNDING TIME

Intention

‘May I be grounded & safe’

Attention

1. Notice to sounds in the room

2. Feel the sensations of posture in the spine

3. Feel the sensations of weight on each foot

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HOW TO GROUND

The Practice ofStopping & Dropping

We use phrases of Intention to shift some Attention

on to the safe grounding sensations in the body.

e.g. ‘May I feel grounded’

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Feeling the body

• Posture of the spine

• Feet, legs, hips & hands

Intentional breathing

• Noticing, on the in-breath

• Letting go, on the out-breath

Feeling the heart beating

• Breathing-in, invite the chest to open

• Notice, the heart beating in the chest

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GROUNDING

Opening & Smiling

• Still grounded

• Silently repeat ‘may I smile’

Opening & Feeling

• Still grounded

• Silently repeat ‘I let you be’

Opening & Letting go

• Still grounded

• Silently repeat ‘I let it all go’

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OPENING

Stopping & Dropping

• Stopping the over-thinking

• Dropping back into the body

Opening & Letting Go

• Breathing-in, opening the mind

• Breathing-out, let everything go

Resting in Awareness

• Awareness of sensations in the body

• Awareness of the sounds in the body

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RESTING

PRACTICE REFLECTIONS

GROUNDING

What did you notice?

Did you feel more grounded?

If so, how did it feel to be more grounded?

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HEALING PRACTICE

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RETENTION

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GROUNDING TIME

Intention of:

‘May I be Safe & Grounded’

Attention to:

1. Feeling the sensations of posture

2. Feeling the sensations of the feet

3. Feeling the sensations of the in-breath

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CORE SELF

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ANXIETY

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MINDFULNESS

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HEALING PRINCIPLES

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HEALING PROCESSES

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Level Hours

Daily Practice Investment

Summary

30m 1h 2h 4h

Introductory 156.25 10 months 156 days 78 days 39 days Can play simple musical parts.

Basic 312.5 1.8 years 10 months 156 days 78 days Can play some simple songs.

Beginning 625 3.5 years 1.8 years 10 months 156 days Can play most simple songs.

Intermediate 1250 6.9 years 3.5 years 1.8 years 10 months Can improvise some or play in a band.

Advanced 2500 13.9 years 6.9 years 3.5 years 1.8 years Can play and shows musical awareness.

Expert 5000 27.8 years 13.9 years 6.9 years 3.5 years Can start to teach others; guitar skills.

Practicing 30 minutes per day requires 10 months.Note: Every practice session has 10-20 minutes of “cold” time.

PRACTICING GUITAR

THE GOAL

Embracing

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SUMMARY

For Anxiety Relief

1. We Ground

2. We Open

3. We Rest

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THANK YOU

1. May I be Safe

2. May you be Safe

3. May you we Safe

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MINDFULNESS

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‘No thing to get’ - ‘Every thing to know’

Mindfulness TrainingOnline

G Ross Clark1-519-648-2985

Waterloo, ON, CanadaTheMindfulCoach@gmail.com

IMPROVEMENTSHow can we make M.B.A.R. better?

1. What content in this session was most helpful?

2. Mindfulness content - More or less? - Changes?

3. What videos were helpful? - More or less? - Changes?

4. Were the practices helpful? - More or less? - Changes?

(What you tell us, will help others.)

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