mindfulness workshop - slides
TRANSCRIPT
PowerPoint Presentation
Day of Mindfulness Family Resource CentreImportant Slides 1www.TheMindfulCoach.com
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MINDFULNESS
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BENEFITS3
RETENTION4
MINDFULNESS TRIANGLE5
FACULTIES
STOP & DROPMini- PracticeTake a few minutes to just stop and drop.Noticing:The sounds in the roomThe sensations of your posture
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BRAIN to BODY
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BRAIN to BODY
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BRAIN to BODY
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STRESS LOOPS10
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GROUNDING11
12Grounding providesemotional safety.Why Ground?
How to GROUNDThe Practice ofStopping & 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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Sitting Exercise GROUNDING
SittingGrounded tongue to teethFeel the posture of the bodyPress the tongue to teethFeel the hardness 14
Standing Exercise GROUNDING
StandingGrounded arms crossedFeel the posture of the bodyCross the arms in frontFeel the in-breath
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Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest
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GROUNDING
Exercise ReflectionsGROUNDING
What did you notice? Did you feel more grounded?If so, how did it feel to be more grounded?17
OPENING
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We open to re-balance our
Nervous System&Hormonal SystemWhy OPEN?
20THE TWO SYSTEMS
SYMPATHETIC Fear based
PARASYMPATHETIC Love basedThe Nervous System
Re-balancing our NervesThe Practice ofOpening & Feeling
We use phrases of Intention to re-balance the parasympathetic nervous system.
e.g. May I breath deeply.
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22THE HORMONAL System
CORTISOL Fear based
DOPAMINE Love basedThe Hormonal Systems
Re-balancing the HormonesThe Practice ofOpening & Smiling
We use phrases of Intention to re-balance the hormonal system.
i.e. Yes, we can
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Sitting Exercise OPENING
SittingGrounded & Open - posture uprightFeel the posture of the bodyOpen up the chest areaFeel the chest moving24
Standing Exercise OPENING
StandingGrounded & Open arms openingFeel the posture of the bodyOpen up the arms wideFeel their weight
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Exercise ReflectionsOPENING
What did you notice?Did you feel more open?If so, how did it feel to be more open?
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Sitting Exercise RESTING
SittingGrounded & Resting belly breathingFeel the posture of the bodyBreath gently into the bellyFeel the belly rise & fall27
Standing Exercise RESTING
StandingGrounded & Resting arms restingFeel the posture of the bodyJoin the hands togetherFeel the whole body
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Exercise ReflectionsResting
What did you notice?Did you feel more rested?
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SummaryWe have a choice where we put our Attention.
We have a choice of the Intention we bring to Attention.30
Opening & SmilingStill groundedSilently repeat may I smileOpening & FeelingStill groundedSilently repeat I let you beOpening & Letting goStill groundedSilently repeat I let it all go
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OPENING
RESTING32
Resting
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33Resting promotes:
Physical Healing&Mental Understanding
Why REST?
How to RESTThe Practice ofResting 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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Feeling the bodyPosture of the spineFeet, legs, hips & handsIntentional breathingNoticing, on the in-breathLetting go, on the out-breathFeeling the heart beatingBreathing-in, invite the chest to openNotice, the heart beating in the chest
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GROUNDING
Stopping & DroppingStopping the over-thinkingDropping back into the body Opening & Letting GoBreathing-in, opening the mindBreathing-out, let everything goResting in AwarenessAwareness of sensations in the bodyAwareness of the sounds in the body
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RESTING
37DEEP LISTENINGFirst, 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 feelthe connection with the other person.
When youre ready, slowly open your eyes.
Music
Morning Has Broken38
Music
The Rose39
Music
All You Need is Love40
Music
Learn to Love Yourself41
Music
Love Is Letting Go of Fear42
Music
Let Me Be There43
Music
Let It Be44
Music
Imagine45
46PRINCIPLES PROCESSESPRACTICESRecognizing - (attention)The emotion: There is anxietyGroundingWe get grounded physicallyStopping & DroppingStop the over-thinkingDrop attention into the bodyAccepting - (intention)My emotion:This is my anxietyOpening We get open physically & mentallyOpening & SmilingOpen up the bellyChose a wisdom figureUnderstanding (reflection)My emotion:Now I understand my anxietyRestingWe get quiet.Resting & Letting-goFeel the posture of the bodyLet go, let it all go
The Three Ps to Keep in Mind.
PRINCIPLES Recognizing, Accepting, UnderstandingPROCESSES Grounding, Opening, RestingPRACTICES Stop & Drop, Open & Smile, Rest & Let-go
47LevelHours Daily Practice InvestmentSummary30m1h2h4hIntroductory156.2510 months156 days78 days39 daysCan play simple musical parts.Basic312.51.8 years10 months156 days78 daysCan play some simple songs.Beginning6253.5 years1.8 years10 months156 daysCan play most simple songs.Intermediate12506.9 years3.5 years1.8 years10 monthsCan improvise some or play in a band.Advanced250013.9 years6.9 years3.5 years1.8 yearsCan play and shows musical awareness. Expert500027.8 years13.9 years6.9 years3.5 yearsCan start to teach others; guitar skills.
Practicing GuitarA 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.
SUMMARYGroundingStopping & Dropping (attention to the body)OpeningOpening & Smiling (intention to the mind)RestingResting in Awareness (understanding the experience)
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BENEFITS REVIEWED49
MINDFULNESS
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Mindfulness TrainingOnline
G Ross Clark1-519-648-2985Waterloo, ON, [email protected]
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Morning Has BrokenCat StevensMusic Therapy193317.17The RoseBette MidlerMusic Therapy217456.67All You Need Is LoveBeatlesMusic Therapy228455.3Learn To Love YourselfOlivia Newton-JohnMusic Therapy, track 6, disc 1/12010Rock261477.3Love Is Letting Go Of FearOlivia Newton-JohnMusic Therapy, track 10, disc 1/12010Rock251131.8Let Me Be ThereOlivia Newton-JohnMusic Therapy212701.92All You Need Is LoveBeatlesMusic Therapy228455.3Let It BeBeatle/Paul McCartneyBB-Workshop232452.42ImagineJohn LennonMusic TherapyOldies185166.17eng -