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 -
