anxiety relief - mindfulness training 1 of 4

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.


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


Why OPEN?

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THE TWO SYSTEMS

SYMPATHETIC – Fear based

PARASYMPATHETIC – Love based


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


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


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


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REFLECTION

Rest & Reflect

• 1. ‘Are these statements true?’• 2. ‘Are these statements helpful?’

www.TheMindfulCoach.com 18

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