art-1, anxiety relief training introduction - mindfulness training, art- 1 of 4
TRANSCRIPT
Anxiety Relief Training 1-4Introduction
1
www.TheMindfulCoach.com
2
ANXIETY RELIEF
Session 1 of 4
Introduction & Grounding
Prepared for - Self-Help AllianceGuelph ON, Canada
3
INTRODUCTION
Hello, my name is Ross, Ross Clark
My mindfulness training company is Mindfulness For Life
We use evidence based training with a strong scientific base to help people relieve anxiety. Mindfulness Based Life Skills (MBLS) is practical and enjoyable for everyone.
‘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
4
CREDENTIALS
Certified Mindfulness Based Stress Reduction (M.B.S.R.) trainer, University of Massachusetts Medical School
Certified Mindfulness Based Cognitive Therapy (M.B.C.T.) trainer, University of Toronto
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
Asian trained Vipassana & Jhana Meditation Teacher, Kandy, Sri Lanka
5
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
6
Guidelines
• Can not do it wrong• Everything is optional• No experience required
7
STRESS LOOPS
8
GROUNDING
9
Learning Retention
10
Stopping & Dropping
Please, take five minutes to ‘stop and drop’.
Noticing:1. The sounds in the room
2. The sensations of posture
Anxiety Relief The Basics
11
www.TheMindfulCoach.com
12
Anxiety
“ANXIETY IS NATURAL”
WE CAN RELIEVE PERCEIVED ANXIETY WITH ATTENTION AND INTENTION.
MINDFULNESS BASED ANXIETY RELIEF (MBAR)www.TheMindfulCoach.com
13
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.
www.TheMindfulCoach.com
14
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’
www.TheMindfulCoach.com
15
Anxiety ReliefWhen our attention is drawn to anxiety,
we choose an wise intention to
1. Ground2. Open3. Rest
www.TheMindfulCoach.com
16
Grounding providesemotional safety.
www.TheMindfulCoach.com
Why GROUND?
17
How to GROUNDThe Practice of
Stopping & Dropping
We use phrases of Intention to shift someAttention onto the safe grounding sensations in the body.
e.g. ‘May I feel grounded an safe’
www.TheMindfulCoach.com
18
Sitting Exercise
GROUNDING
SittingGrounded & Safe – tongue to teeth1. Feel the posture of the body2. Press the tongue to teeth3. Feel the hardness
19
We open to re-balance our
Nervous System&
Hormonal System
www.TheMindfulCoach.com
Why OPEN?
20
THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
www.TheMindfulCoach.com
The Nervous System
21
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’.
www.TheMindfulCoach.com
22
THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
www.TheMindfulCoach.com
The Hormonal Systems
23
Re-balancing the HormonesThe Practice of
Opening & Smiling
We use phrases of Intention to re-balance the hormonal system.
e.g. ‘May I feel open and happy’
www.TheMindfulCoach.com
24
Resting promotes
Physical Healing&
Mental Understanding
www.TheMindfulCoach.com
Why REST?
25
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 feel content and let go’
www.TheMindfulCoach.com
26
Standing Exercise
GROUNDING
StandingGrounded & Safe – arms crossed1. Feel the posture of the body2. Cross the arms in front3. Feel the in-breath
27
Summary
For Anxiety Relief
1. We Ground2. We Open3. We Rest
www.TheMindfulCoach.com
28
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
www.TheMindfulCoach.com
29
REFLECTION
Rest & Reflect
• 1. ‘Are these statements true?’• 2. ‘Are these statements helpful?’
www.TheMindfulCoach.com 18