mindfulness at work, day of mindfulness - anxiety relief
TRANSCRIPT
Mindfulness at WorkFamily Resource Centre
Anxiety Relief
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www.TheMindfulCoach.com
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Learning Objectives
1. Introduce GroundingExplain – Stress LoopsExplain – Brain UsageExplain – Basic Anxiety Relief
2. Experience - Grounding
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STRESS LOOPS
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GROUNDING
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BRAIN to BODY
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BRAIN to BODY
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BRAIN to BODY
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Learning Retention
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STOP & DROP - 3
Mini- PracticeTake a few minutes to just stop and drop.
Noticing:The mood in the mindThe sounds in the roomThe sensations of your posture
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Standing Exercise GROUNDING
StandingGrounded & Safe – arms crossed1. Feel the posture of the body2. Cross the arms in front3. Feel the in-breath
Anxiety Relief The Basics
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www.TheMindfulCoach.com
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ANXIETY
“Anxiety is natural”
We can relieve perceived anxiety with attention and intention.
Mindfulness Based Anxiety Relief (MBAR)
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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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ANXIETY RELIEFWhen our attention is drawn to anxiety,
we choose an wise intention to
1. Ground2. Open3. Rest
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GROUNDING
GROUNDING
PRACTICE
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Grounding providesemotional safety.
Why GROUND?
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How to GROUNDThe Practice of
Stopping & 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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STOP & DROP - 4
Mini- PracticeTake a few minutes to just stop and drop.
Noticing:The mood of the mindThe sounds in the roomThe sensations of your posture
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STANDING EXERCISE GROUNDING
StandingGrounded & Safe – arms crossed1. Feel the posture of the body2. Cross the arms in front3. Feel the in-breath
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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
GROUNDING
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COMMENTS
Reflections:What did you notice?
Was the mind interested?
OPENING
PRACTICE
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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 our 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.
i.e. ‘Yes, we can’
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OPENING
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STOP & DROP - 5
Mini- PracticeTake a few minutes to just stop and drop.
Noticing:The moodThe sounds in the roomThe sensations of your posture
STANDING EXERCISE
OPENING
StandingGrounded & Open – arms opening1. Feel the posture of the body2. Open up the arms wide3. Feel their weight
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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’
OPENING
Exercise Reflections
OPENING
What did you notice?
Did you feel more open?
If so, how did it feel to be more open?
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RESTING
PRACTICE
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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.
i.e. ‘May I let go’
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STOP & DROP - 6
Mini- PracticeTake a few minutes to just stop and drop.
Noticing:The moodThe sounds in the roomThe sensations of your posture
Sitting Exercise RESTING
SittingGrounded & Resting – belly breathing1. Feel the posture of the body2. Breath gently into the belly3. Feel the belly rise & fall
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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
RESTING
Exercise Reflections
Resting
What did you notice?
Did you feel more rested?
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REFLECTION
We have a choice where we put our Attention.
We have a choice of the Intention we bring to Attention.
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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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POEMLonely Willing to experience aloneness,I discover connection everywhere; Turning to face my fear,I meet the warrior who lives within; Opening to my loss,I gain the embrace of the universe; Surrendering into emptiness,I find fullness without end.
Each experience I flee from, pursues me,Each experience I welcome, transforms me,
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MY FRIEND FEAR
Video – 9 min
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MINDFULNESS
BREAK
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