stress & anxiety reduction - 3 of 4 - mindfulness training online
TRANSCRIPT
PowerPoint Presentation
Stress & AnxietyReduction3 of 4Opening
1www.TheMindfulCoach.com
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ANXIETY RELIEFSession 3 of 4 Opening
Prepared for Canadian Mental Health AssociationCambridge ON, Canada
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TO-DAY10:30 11:15pmIntentionGratitudeSelf-Blessing11:20 11:30 Social Time3
LEARNING OBJECTIVESExplain:OpeningWhyHowExperience:Opening
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GUIDELINES5You cant 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.
RETENTION6
TARA BRACH7
PRACTICE
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Chronic Anxiety Relief by Tara Brach1- Notice your anxious thoughts2- Drop into the body (ground) 3- Care Gentle Kindness (open)
SELF-BLESSING9
MINDFULNESS10
11THE HORMONAL System
CORTISOL Fear based
DOPAMINE Love basedHORMONAL SYSTEMS
RE-BALANCINGThe Practice ofOpening & Caring
We use phrases of Intention to re-balance the hormonal system.
i.e. May I be gentle
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OPENING
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OPENING HOW14
OPENING - SITTING15
OPENING STANDING16
OPENING WALKING17
OPENING LAYING18
GRATITUDE & GENEROSITY19
PRACTICE REFLECTIONSOPENING
What did you notice?Did you feel more open?If so, how did it feel to be more open?
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RETENTION21
QUIET TIME Intention of:May I be Open & SoftAttention to:Gently feeling the sensations of postureGently feeling the sensations of the tongueGently feeling the sensations of the in-breath
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GRATITUDE VIDEO23
Mindfulness-Based Anxiety ReliefJust do the practice, the practice will do the work
What: Practice, Practice, Practice
What & Why:Grounding to be safeOpening to be gentleResting to be present
Results: Gradual, Gradual, Gradual
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MBSR emailI loved the homework.
It has been extremely stressful at work the past few weeks and just going back to basics helped me reconnect, slow down & remain in the moment.
It also reminded me that when I use these tools and remain mindful even the painful tasks of sitting with a family as they take their warrior son off of life support, though not pleasant, it can be done with compassion & empathy instead of distant and unconnected.25
THE GOALEmbracing
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MINDFULNESS27
No thing to get - Every thing to know
Mindfulness TrainingOnline
G Ross Clark1-519-648-2985Waterloo, ON, [email protected]
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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.)29
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