I had recorded one the lectures with Paula Gardner actually demonstrating Mindfulness techniques, if someone feels comfortable demonstrating this to the class would also be great. I attached the voice note, she starts at 2:43 Heres a step-by-step of what goes on in the voice recording: Starts Asks to close computers and all electronic devices Asks to get into confortable position with feet flat on the floor Asks everyone to close his or her eyes gently Taking a moment out of a busy day to create space in our heads Start by crunching our toes in our shoes and letting go Squeeze hands and relax them and put them on your lap – we have a lot of stress in our hands Asks to lower shoulders Feel weighted in your seat Straighten back Relax your jaw Let your tongue sit in the bottom of your mouth & separate your teeth a little In order to find space is our breath, try ignoring all the noise in our head and listen to our breathing Breathing in energy and calmness and breathing out anxiety and stress Pay attention to your breathing as it rises in your stomach and chest and nostrils Practice breathing: breath in for 4, hold it for 4, breath out for 4 and then pause for 4 “Breath in, 2,3,4, hold, 2,3,4,breath out, 2,3,4, and pause 2,3,4… repeat” Asks class to do it themselves 2 more times Bring breathing back to normal breath Done
Posted on: Fri, 21 Nov 2014 00:10:36 +0000
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