The document outlines mindfulness practices focusing on grounding, opening, and resting techniques to enhance emotional safety and well-being. It provides specific exercises for both sitting and standing, encourages reflection on personal experiences, and emphasizes the role of intention in mindfulness. The document concludes by summarizing key principles and benefits of mindfulness, alongside details for further training resources.

1. Day of Mindfulness
Family Resource Centre
Important Slides
1
www.TheMindfulCoach.com

2. MINDFULNESS
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3. BENEFITS
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4. RETENTION
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5. MINDFULNESS TRIANGLE
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FACULTIES

6. STOP & DROP
Mini- Practice
Take a few minutes to just stop and drop.
Noticing:
The sounds in the room
The sensations of your posture
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7. BRAIN to BODY
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8. BRAIN to BODY
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9. BRAIN to BODY
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10. STRESS LOOPS
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11. GROUNDING
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12. 12
Grounding provides
emotional safety.
Why GROUND?

13. How to GROUND
The 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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14. Sitting Exercise
GROUNDING
Sitting
Grounded – tongue to teeth
1. Feel the posture of the body
2. Press the tongue to teeth
3. Feel the hardness
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15. Standing Exercise
GROUNDING
Standing
Grounded – arms crossed
1. Feel the posture of the body
2. Cross the arms in front
3. Feel the in-breath
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16. 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
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GROUNDING

17. Exercise Reflections
GROUNDING
What did you notice?
Did you feel more grounded?
If so, how did it feel to be more grounded?
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18. OPENING
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19. 19
We open to re-balance our
Nervous System
&
Hormonal System
Why OPEN?

20. 20
THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
The Nervous System

21. Re-balancing our Nerves
The 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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22. 22
THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
The Hormonal Systems

23. Re-balancing the Hormones
The Practice of
Opening & Smiling
We use phrases of Intention to re-balance the
hormonal system.
i.e. ‘Yes, we can’
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24. Sitting Exercise
OPENING
Sitting
Grounded & Open - posture upright
1. Feel the posture of the body
2. Open up the chest area
3. Feel the chest moving
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25. Standing Exercise
OPENING
Standing
Grounded & Open – arms opening
1. Feel the posture of the body
2. Open up the arms wide
3. Feel their weight
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26. 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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27. Sitting Exercise
RESTING
Sitting
Grounded & Resting – belly breathing
1. Feel the posture of the body
2. Breath gently into the belly
3. Feel the belly rise & fall
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28. Standing Exercise
RESTING
Standing
Grounded & Resting – arms resting
1. Feel the posture of the body
2. Join the hands together
3. Feel the whole body
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29. Exercise Reflections
Resting
What did you notice?
Did you feel more rested?
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30. Summary
We have a choice where we put our Attention.
We have a choice of the Intention we bring to Attention.
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31. 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’
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OPENING

32. RESTING
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Resting

33. 33
Resting promotes:
Physical Healing
&
Mental Understanding
Why REST?

34. How to REST
The Practice of
Resting 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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35. 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
35
GROUNDING

36. 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
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RESTING

37. 37
DEEP LISTENING
First, choose a partner, someone you are
comfortable with.
Determine who will speak first and
a mutually interesting topic.
Then, sit face-to-face with your partner,
closing your eyes as you begin to feel
the connection with the other person.
When you’re ready, slowly open your eyes.

38. Music
Morning Has Broken
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39. Music
The Rose
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40. Music
All You Need is Love
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41. Music
Learn to Love Yourself
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42. Music
Love Is Letting Go of Fear
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43. Music
Let Me Be There
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44. Music
Let It Be
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45. Music
Imagine
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46. 46
PRINCIPLES PROCESSES PRACTICES
Recognizing - (attention)
The emotion:
‘There is anxiety’
Grounding
We get grounded physically
Stopping & Dropping
Stop the over-thinking
Drop attention into the body
Accepting - (intention)
My emotion:
‘This is my anxiety’
Opening
We get open physically & mentally
Opening & Smiling
Open up the belly
Chose a wisdom figure
Understanding – (reflection)
My emotion:
‘Now I understand my anxiety’
Resting
We get quiet.
Resting & Letting-go
Feel the posture of the body
Let go, let it all go
The Three P’s to Keep in Mind.
PRINCIPLES – Recognizing, Accepting, Understanding
PROCESSES – Grounding, Opening, Resting
PRACTICES – Stop & Drop, Open & Smile, Rest & Let-go

47. 47
Level Hours
Daily Practice Investment
Summary
30m 1h 2h 4h
Introductory 156.25 10 months 156 days 78 days 39 days Can play simple musical parts.
Basic 312.5 1.8 years 10 months 156 days 78 days Can play some simple songs.
Beginning 625 3.5 years 1.8 years 10 months 156 days Can play most simple songs.
Intermediate 1250 6.9 years 3.5 years 1.8 years 10 months Can improvise some or play in a band.
Advanced 2500 13.9 years 6.9 years 3.5 years 1.8 years Can play and shows musical awareness.
Expert 5000 27.8 years 13.9 years 6.9 years 3.5 years Can start to teach others; guitar skills.
Practicing Guitar
A student can achieve this much practice over the course of the summer break.
A professional practicing 30m per day needs 10 months to reach the same goal.
Note: Every practice session has at least 10-20 minutes of “cold” time.

48. SUMMARY
Grounding
‘Stopping & Dropping’ (attention to the body)
Opening
‘Opening & Smiling’ (intention to the mind)
Resting
‘Resting in Awareness’ (understanding the experience)
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49. BENEFITS REVIEWED
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50. MINDFULNESS
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51. Mindfulness Training
Online
G Ross Clark
1-519-648-2985
Waterloo, ON, Canada
TheMindfulCoach@gmail.com