PowerPoint Presentation
Anxiety Relief Training 2-4Grounding
1www.TheMindfulCoach.com
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Learning Retention2
Stopping & DroppingPlease, take five minutes to stop and
drop.
Noticing: The sounds in the roomThe sensations of posture
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GROUNDING
PRACTICE4
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STRESS LOOPS
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GROUNDING6
BRAIN to BODY
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EmotionLogActivity+/- Self-TalkPRIDE175Scorn"i'm so wonderful,
"i have all the answers"ANGER150Hate"i hate this, "What's wrong
with them"DESIRE125Craving"i want a lot more of this, "i've got to
have it"FEAR100Anxiety"something bad is going to, happen, i just
know it"GUILT30Blame"it's all my fault, "they are to
blame"SHAME20Humiliationi'm a failure, "i'm not good enough"
FEAR BASED 8
SYMPATHETIC
Purpose:Promotes the fight or flight response.
Emotional Content:Is activated by negative emotions and thoughts
including:fear, sadness, anger, worry, resentment, and
aggressiveness.
The Sympathetic Nervous System:Muscle tensionCreates stress and
anxietyCauses difficulty resting and sleeplessnessIncreases the
heart rate, blood pressure, blood sugar, and heat
productionIncreases adrenaline (epinephrine), insulin, cortisol and
the thyroid hormones
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EmotionLogActivitySelf-TalkENLIGHTENMENT700-1KIneffableClear,
Spacious AwarenessPEACE600BlissNothing more, needs to be done, let
it all goJOY540SerenityLife is a beautiful mystery, It is perfect,
just as it isLOVE500ReverenceI am sorry, I Love you, I respect
myself and othersREASON400UnderstandingMay I understand, What is
Life's lesson in this?ACCEPTANCE350ForgivenessEverything, will work
out, There is nothing really wrongCOURAGE200AffirmationYes, I can.
We can do this, Just glad, to be alive
LOVE BASED10
PARASYMPATHETICPurpose:Promotes healing, regeneration and
nourishment of the body, and up-regulates the immune system.
Emotional Content:Is activated by feelings of:love, calmness,
peacefulness, contentment, satisfaction and being appreciated.
The Parasympathetic Nervous System:Is activated by rest, sleep,
meditation, and relaxation therapies.Laughter and tears are both
usually signs of parasympathetic activity.Decreases blood pressure,
heart rate, blood glucose and heat production.The mind can see the
bigger picture and also turns inward for reflection, receptivity.Is
associated with feelings of coming down and release grief, shame,
guilt, and despair.
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NERVOUS SYSTEM
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ATTENTION
The first step of developing the power of mindfulness, is paying
attention to:
Sensations of the bodyMoods of the mindSelf-talk
Phrases of attention: There is There is anger in meThis is my
angerThere is real nothing wrong with feeling my anger
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INTENTION
The faculty of intention
In developing the power of mindfulness, the second step is
setting a wise intention to the experience in our attention:
We use phrases of intention:
may I be safe, may you be safe, may we be safe
may I be well, may you be well, may we be well
Note, Phrases of Intention are not affirmations
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GROUNDING
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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My FearMindfulness16
Attention = Love
Stopping to listen17
APPRECIATION
Appreciation restores our emotional energy.
Morning Has Broken, by Cat Stevens
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REFLECTION
Rest & Reflect
1. Are these statements true?2. Are these statements
helpful?19www.TheMindfulCoach.com 18
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