stress & anxiety reduction - 4 of 4 - mindfulness training online
TRANSCRIPT
Stress & AnxietyReduction
4 of 4
Resting
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Theme
Learning to be comfortable,
with feeling uncomfortable.
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ANXIETY RELIEF TRAINING
Session 4 of 4
Resting
Prepared for – Canadian Mental Health Association
Cambridge ON, Canada
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TO-DAY
10:30 – 11:15pm
Resting & Reflecting
Meeting & Greeting
11:20 – 11:30
Social Time
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LEARNING OBJECTIVES
Explain:
Review
Complete Experience
Action Plan
Experience:
‘Grounding’
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GUIDELINES
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We can’t do it wrong!
Disclaimer:1. Generalizations are sometimes used to simplify the complexities of the body, heart and mind.
2. All materials are for educational purposes only and do not to take the place of professional care.
RETENTION
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SETTLING IN
Phrase of Intention
‘May I be aware’
Location of Attention
1. Aware of the sounds in the room
2. Aware of the sensations of posture
3. Aware of the sensations of breathing
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SETTLING IN
Phrase of Intention
‘May I be present’
Location of Attention
1. By finding our feet
2. By finding our hands
3. By finding our mouth
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Let It Be
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MUSIC
COMPLETE EXPERIENCE
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STRESS LOOPS
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IN-COMPLETE EXPERIENCE
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GROUNDING
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COMPLETE EXPERIENCE
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ANCHOURING
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ANCHORING
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Grounding - Opening - Resting
COMPLETE EXPERIENCE
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PRINCIPLES
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RESTING
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Resting promotes
Physical Healing&
Mental Understanding
WHY REST?
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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HUMAN NEEDS
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HUMAN NEEDS
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Resting to be wise
Grounding to be safe
Opening to be loved
MINDFUL SPOTS
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BRAIN
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GROUNDING SPOTS
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GROUNDING
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GROUNDING
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GROUNDING
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RETENTION
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SETTLING IN
Intention
‘May I be aware’
Attention
1. Aware of the sounds in the room
2. Aware of the sensations of posture
3. Aware of the sensations of breathing
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SETTLING IN
Phrase of Intention
‘May I be present’
Location of Attention
1. By finding my feet
2. By finding my hands
3. By finding my mouth
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EMOTIONAL LEVELS
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EMOTIONAL LEVELSFrequency Emotion Self-Talk
700 + Enlightenment Clear, Spacious Awareness
600 Bliss Nothing more, needs to be done
540 Joy Peace Life is a beautiful mystery
500 Love Reverence I respect myself and others
400 Understanding Empathetic What is Life's lesson in this?
350 Accepting Forgiving It is as it is
310 Willing Optimistic Everything, will work out
250 Trusting Surrendered We can do this
200 Hopeful Courageous Yes, I can.
175 Scorn Entitlement I have all the answers
150 Anger Hate I hate this ….
125 Disappointment Longing I’ve got to have it
100 Anxiety Fear I’m afraid that …
75 Grief Regret I should have …
50 Apathy Despair I can’t
30 Guilt Blame It's all my fault
20 Shame/ Humiliation I’m not good enough 35
TO ME‘I Can’t’
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Frequency Emotion Self-Talk
175 Scorn / Entitlement I have all the answers
150 Anger / Hate I hate this ….
125 Disappointment / Longing I’ve got to have it
100 Anxiety / Fear I’m afraid that …
75 Grief / Regret I should have …
50 Apathy / Despair I can’t
30 Guilt / Blame It's all my fault
20 Shame / Humiliation I’m not good enough
BY ME‘I can’
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Frequency Emotion Self-Talk
350 Accepting / Forgiving It is as it is
310 Willing / Optimistic Everything, will work out
250 Trusting / Surrendered We can do this
200 Hopeful / Courageous Yes, I can.
WE ME‘We can’
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Frequency Emotion Self-Talk
700 + Enlightenment Clear, Spacious Awareness
600 Bliss Nothing more, needs to be done
540 Joy / Peace Life is a beautiful mystery
500 Love / Reverence I respect myself and others
400 Understanding / Empathetic What is Life's lesson in this?
THE LINE
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Frequency Emotion Self-Talk
310 Willing / Optimistic Everything, will work out
250 Trusting / Surrendered We can do this
200 Hopeful / Courageous Yes, I can.
THE LINE THE LINE THE LINE
175 Scorn / Entitlement I have all the answers
150 Anger / Hate I hate this ….
125 Disappointed / Longing I’ve got to have it
EMOTIONS
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REVIEW
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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.
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MINDFULNESS
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THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
THE NERVOUS SYSTEM
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THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
THE HORMONAL SYSTEM
VALUES WORKSHEET
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VALUES
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HandoutMental Posture as Physical PostureValues can be our emotional ‘Safe-Spots’
Example:Integrity –
‘I say what I mean’, ‘I mean what I say’‘I follow through on what I say I will do’
ACTION PLAN
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ACTION PLAN 1-2
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ACTION PLAN 2-2
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THE GOAL
To embrace my anxiety
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SUMMARY
For Anxiety Relief
1. We Ground
2. We Open
3. We Rest
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THANK YOU
1. May I be Safe
2. May you be Safe
3. May you we Safe
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SHORT & SWEET
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‘there is nothing wrong’‘it really all belongs’
‘how wonderful’
IMPROVEMENTSHow can we make M.B.A.R. better?
1. What content was most helpful?
2. Mindfulness content - More or less? - Changes?
3. What videos were helpful? - More or less? - Changes?
4. What practices are helpful? - More or less? - Changes?
(What you tell us, will help others.)
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