mindfulness training for anxiety relief - 2 of 4 - anxiety relief
TRANSCRIPT
Stress & AnxietyReduction
2 of 4Grounding
1
www.TheMindfulCoach.com
ANXIETY RELIEF
Session 2 of 4
Grounding
Prepared for – Canadian Mental Health Association
Cambridge ON, Canada
2
GUIDELINES
Educational
Everything is optional
Does not replace professional care
3
LEARNING OBJECTIVES
“More mindfulness, more choices”
Explain:
Why GroundingHow to Ground
Experience:
‘Grounding’
4
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.
5
ANXIETY LOOPS
6
GROUNDING
7
MINDFULNESS
8
RETENTION
9
GROUNDING TIME
Intention to:
‘stop and drop’
Attention to:
The sounds in the room
The sensations of posture
10
Don’t Worry
11
“More mindfulness, more choices”
Anxiety Relief
Grounding
12
www.TheMindfulCoach.com
13
Grounding providesemotional safety.
WHY GROUND?
14
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.’
15
BRAIN
16
TOES GROUNDING
17
HAND GROUNDING
18
TONGUE GROUNDING
19
SITTING - GROUNDED
20
Intention:‘May I be safe & grounded’Attention:
Spine – LongToes – curled (slightly)Hands – togetherFingers – curledThumbs - upTongue – teeth (lightly)
STANDING - GROUNDED
21
Intention:‘May I be safe & grounded’Attention:
Spine – LongToes – curled (slightly)Hands – togetherFingers – curledThumbs - upTongue – teeth (lightly)
WALKING - GROUNDED
22
Intention:‘May I be safe & grounded’Attention:
Spine – LongToes – curled (slightly)Fingers – curledThumbs - forwardTongue – teeth (lightly)
Laying & Grounding
23
Intention:‘May I be safe & grounded’Attention:
Spine – LongToes – curled (slightly)Hands – togetherFingers – curledThumbs – touchingTongue – teeth (lightly)
RETENTION
24
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
25
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’
26
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
27
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’
28
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
29
RESTING
PRACTICE REFLECTIONS
GROUNDING
What did you notice?
Did you feel more grounded?
If so, how did it feel to be more grounded?
30
HEALING PRACTICE
31
RETENTION
32
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
33
CORE SELF
34
ANXIETY
35
MINDFULNESS
36
HEALING PRINCIPLES
37
HEALING PROCESSES
38
39
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
40
SUMMARY
For Anxiety Relief
1. We Ground
2. We Open
3. We Rest
41
THANK YOU
1. May I be Safe
2. May you be Safe
3. May you we Safe
42
MINDFULNESS
43
‘No thing to get’ - ‘Every thing to know’
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.)
45