Day of Mindfulness - Anxiety Relief How to relieve anxiety in a healthy way. Learn more at - http://www.anxietyrelief.tv/ Respectfully, G Ross Clark

1. Mindfulness at Work
Family Resource Centre
Anxiety Relief
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2. Learning Objectives
1. Introduce Grounding
Explain – Stress Loops
Explain – Brain Usage
Explain – Basic Anxiety Relief
2. Experience - Grounding
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3. STRESS LOOPS
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4. GROUNDING
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5. BRAIN to BODY
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6. BRAIN to BODY
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7. BRAIN to BODY
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8. Learning Retention
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9. STOP & DROP - 3
Mini- Practice
Take a few minutes to just stop and drop.
Noticing:
The mood in the mind
The sounds in the room
The sensations of your posture
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10. Standing Exercise
GROUNDING
Standing
Grounded & Safe – arms crossed
1. Feel the posture of the body
2. Cross the arms in front
3. Feel the in-breath
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11. Anxiety Relief
The Basics
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12. ANXIETY
“Anxiety is natural”
We can relieve perceived anxiety with attention and
intention.
Mindfulness Based Anxiety Relief (MBAR)
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13. 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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14. ANXIETY RELIEF
When our attention is drawn to anxiety,
we choose an wise intention to
1. Ground
2. Open
3. Rest
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15. GROUNDING
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16. GROUNDING
PRACTICE
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17. 17
Grounding provides
emotional safety.
Why GROUND?

18. 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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19. STOP & DROP - 4
Mini- Practice
Take a few minutes to just stop and drop.
Noticing:
The mood of the mind
The sounds in the room
The sensations of your posture
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20. STANDING EXERCISE
GROUNDING
Standing
Grounded & Safe – arms crossed
1. Feel the posture of the body
2. Cross the arms in front
3. Feel the in-breath
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21. 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

22. COMMENTS
Reflections:
What did you notice?
Was the mind interested?
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23. OPENING
PRACTICE
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24. 24
We open to re-balance our
Nervous System
&
Hormonal System
Why OPEN?

25. 25
THE TWO SYSTEMS
SYMPATHETIC – Fear based
PARASYMPATHETIC – Love based
The Nervous System

26. 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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27. 27
THE HORMONAL SYSTEM
CORTISOL – Fear based
DOPAMINE – Love based
The Hormonal Systems

28. 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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29. OPENING
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30. STOP & DROP - 5
Mini- Practice
Take a few minutes to just stop and drop.
Noticing:
The mood
The sounds in the room
The sensations of your posture
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31. 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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32. 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

33. 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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34. RESTING
PRACTICE
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35. 35
Resting promotes:
Physical Healing
&
Mental Understanding
Why REST?

36. 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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37. STOP & DROP - 6
Mini- Practice
Take a few minutes to just stop and drop.
Noticing:
The mood
The sounds in the room
The sensations of your posture
37

38. 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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39. 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

40. Exercise Reflections
Resting
What did you notice?
Did you feel more rested?
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41. 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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42. Summary
For Anxiety Relief
1. We Ground
2. We Open
3. We Rest
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43. Thank you
1. May I be Safe
2. May you be Safe
3. May you we Safe
Learn more about ‘Anxiety Relief’ at our new website:
www.AnxietyRelief.tv
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44. POEM
Lonely
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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45. MY FRIEND FEAR
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Video – 9 min

46. MINDFULNESS
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47. BREAK
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48. Mindfulness Training
Online
G Ross Clark
1-519-648-2985
Waterloo, ON, Canada
TheMindfulCoach@gmail.com