grounding, with the mindfulness wheel
TRANSCRIPT
Topic: The Mindfulness Wheel
Benefits:1. Effective2. Non-Harmful3. Simple to Learn
Features:Time is adjustable from 3 to 10 minutes.Frequency depends on amount of stress. If time is short just grounding is sufficient.
Topic: The Mindfulness Wheel
The Mindfulness Wheel has three activities:
1. GROUNDING
2. OPENING
3. RESTING
Topic: The Mindfulness Wheel
Activity: GROUNDINGFeeling the body• Posture of the spine• Feet, toes, 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
Topic: The Mindfulness Wheel
Activity: OPENINGOpening & 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’
Topic: The Mindfulness Wheel
Activity: RESTINGStopping & Dropping• Stopping the over-thinking• Dropping back into the body
Opening & Letting Go• Opening to the present moment• Breathing-out, let go of everything
Resting in Awareness• Awareness of sensations in the body• Awareness of the sounds in the body