Is your mouth dry or do you have Saliva?….When you are anxious or stressed your mouth often dries up but when you are making saliva it is a sign that you are relaxing….take a minute or two to make more and more saliva……you can imagine the taste of a lemon…….to make more and more saliva…….as you do this you may also notice that you have more and more focus and control of your thoughts and body”……. “Continue up your body to the 3 rd Element WATER. Notice your breathing……….now breathe in through your nose letting the air go all the way to your stomach as you count 4 seconds (1.2.3.4)….then gently hold for 2 seconds (1…2) and then breathe out for 4 seconds (1.2.3.4)….Let’s take a minute for about 6 deeper slower breaths like this……….as you come back to yourself….to your centre”……. “Now going up your body for the 2 nd Element AIR. You are here, now, in the present…and you are safe here, now. Look around and notice 3 things you didn’t notice before:Īnd notice any people you are sharing this space with…….in the room… You are not alone……we are all connected. Place both feet on the ground, feel the floor/ground … and the chair supporting you… take a minute to ‘land’, to take ‘time out’, to be here, now… Starting with your feet we begin with the 1 st Element, EARTH. To calm and stabilize ourselves we’ll now do the ‘4-Elements’ exercise. 4 Elements Exercise (this can be used as a stand-alone exercise) Go to the yellow box of the step 1 Worksheet and write that number in the circle in the top left of that box where it says ‘ Before ’ Now, please look at your wristband and then notice how much stress, tension or disturbance you feel right now on a scale of ‘0’ (low stress) to ‘10’ (high stress). ‘4’ – a full glass – corresponds to ‘completely safe’ ‘0’ – an empty glass – corresponds to ‘totally unsafe’ This is a ‘positive’ scale: the higher the number – the more full the glass – the more safe you feel: You can imagine it as ‘glasses of water’ which you fill in. On the right there’s a scale to assess and record our feeling of safety at specific moments. It’s a ‘negative’ scale: the higher the number the worse the situation. ‘10’ corresponds to ‘As bad as you can imagine’ We’ll use the ‘0’ to ‘10’ numbers scale where: The ones on the left are used to assess and record how much stress we’re feeling at specific moments. Write today’s date below ‘Now-Here’ in the bottom right-hand corner.Īt the top of the Worksheet there are 3 scales. Please put the band on your wrist – either right or left, it doesn’t matter which – and place the Step 1 Worksheet on the table in front of you. You can put the sticker on your cell phone. I’m going to show you how you can keep yourself calmer & more in control with a wristband reminder and what we call the‘4-Elements’ exercise. It provides you with some tools you can use to calm yourselves whenever you need to and it enables us to determine what kind of follow up would be most appropriate and helpful for you. Have a look at Step 1 Worksheet with a yellow box labelled “ Present Safety”. We are going to work together on something that we call “Present Safety”.
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