anxiety relief - the basics
TRANSCRIPT
Anxiety Relief The Basics
1
www.TheMindfulCoach.com
2
ANXIETY
“Anxiety is natural”
We relieve perceived anxiety with attention and intention.
Mindfulness Based Anxiety Relief (MBAR)
3
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.
4
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’
5
Anxiety ReliefWhen our attention is drawn to anxiety,
we choose an wise intention to
1. Ground2. Open3. Rest
6
Grounding providesemotional safety.
Why GROUND?
7
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’
8
We open to re-balance our
Nervous system&
Hormonal system
Why OPEN?
9
THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
THE NERVOUS SYSTEM
10
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’.
11
THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
THE HORMONAL SYSTEMS
12
Re-balancing the HormonesThe Practice of
Opening & Smiling
We use phrases of Intention to re-balance the hormonal system.
e.g. ‘May I smile’
13
Resting promotes
Physical Healing&
Mental Understanding
Why REST?
14
How to REST
The Practice ofResting in Awareness
We use phrases of Intention to place Attention on letting go in the body & mind.
e.g. ‘May I let go’
15
SUMMARY
For Anxiety Relief
1. We Ground2. We Open3. We Rest
