stress & anxiety reduction - 1 of 4 - mindfulness training online
TRANSCRIPT
Stress & AnxietyReduction
1 of 4Mindfulness
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www.TheMindfulCoach.com
ANXIETY RELIEF
Session 1 of 4 Mindfulness
Prepared for – Canadian Mental Health AssociationCambridge ON, Canada
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TO-DAY
10:30 – 11:15pmThoughtsEmotionsMindfulness
11:15 – 11:30 Social Time
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LEARNING OBJECTIVES
Explain:AttentionIntentionReflection
Experience:‘Mindfulness’
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GUIDELINES
EducationalEverything is optionalDoes not replace professional care
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BENEFITS
ClarityChoicesCalmness
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G Ross Clark of Mindfulness For Life.
Evidence based training to relieve anxiety.
‘Mindfulness-meditation provides as much relief from some anxiety and depression symptoms as antidepressants.’ - Journal of the American Medical Association
INTRODUCTION
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CREDENTIALSCertified Mindfulness Based Stress Reduction (M.B.S.R.) trainer, University of Massachusetts Medical SchoolCertified Mindfulness Based Eating Awareness (MB-EAT) Trainer, Indiana State UniversityCertified Master Life Coach, Specializing in Stress Management and Life/Work balance, Certified Coaches Federation, TorontoCertified Chronic Disease Self-Management Trainer, Stanford University, CaliforniaCertified Mindfulness Based Cognitive Therapy (M.B.C.T.) trainer, University of TorontoApplied Mindfulness Meditation Specialist - Mindful Movement for Clinicians - University of TorontoAsian trained Vipassana & Jhana Meditation Teacher, Kandy, Sri LankaProfessional Speakers, Member of the Professional Speakers Federation
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York University City of KitchenerUniversity of WaterlooPrivate consulting practiceInland Revenue, New ZealandDepartment of National DefenseSt Joseph Hospital, Guelph, OntarioHealthcare professionals, New ZealandMindfulness consultant for University of FloridaComplementary Healing Arts Clinic, Cambridge, OntarioThe Rotman School of Management, University of Toronto
CLIENTS
My Story Why Mindfulness
is for me.
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www.TheMindfulCoach.com
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MY HISTORY1990 things started to become more challenging for me with health issues etc. (anxiety, anger & despair AAD)
1995 - AAD - I hit the wall (ouch:) and had to resign, I started doing yoga, meditation and studying Buddhism. (lost my career)
2006 - AAD - I was no longer able to work at the University of Guelph and had to go on long term disability. (lost my health)
2011 - AAD - Struggling with 3 diseases (lost our life savings)
2016 – Improved health and relationships (happy to be alive )
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ANXIETY LOOPS
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GROUNDING
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BRAIN
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RETENTION
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QUIET TIME
Intention to:
‘stop and drop’
Attention to:
The sounds in the room
The sensations of posture
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MINDFULNESS
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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’
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ANXIETY RELIEF
When our attention is drawn to anxiety, we choose an wise intention to
‘May I be Grounded & Safe’
Anxiety Relief The Basics
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www.TheMindfulCoach.com
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GUIDELINES
You 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.
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MINDSET
I BringInterestCaringTraining
You BringInterestCouragePractice
“Yes, We Can”
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ANXIETY
“ANXIETY IS NATURAL”
WE CAN RELIEVE PERCEIVED ANXIETY WITH ATTENTION AND INTENTION.
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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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Grounding providesemotional safety.
WHY GROUND?
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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’
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GROUNDED
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GROUNDED
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GROUNDED
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GROUNDED
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RETENTION
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PRESENT TIME
Intention ‘May I be grounded & safe’ Attention 1. Notice to sounds in the room2. Feel the sensations of posture in the spine3. Feel the sensations of weight on each foot
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THE GOALGrounding
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Attention - Recognizing - 'there is anxiety'
Intention - Accepting – 'this is my anxiety'
Reflection – Understanding – 'may my anxiety be well‘
(What did I notice? What was different? How could this help me?)
MINDFUL STEPS
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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
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MINDFULNESS
‘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.)
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