WEEK ONE

WEEK ONE WEBINAR LINK

WEEK ONE RESOURCES:

Polyvagal Theory video

Flipping Lid: Dan Siegel

Window of Tolerance article

3 Simple Tips to Alleviate Anxiety

Self Regulation Took Kit

WEEK ONE PRACTICES:

MOVEMENTS

Full body pat down in quadrants and notice each quadrant in related to the rest of your body after each pat down

Shaking

Arm circles in opposite directions

Shoulder circles in opposite directions

Leg swings

Leg swings with arms

Eye exercises tracking finger to the side following with eyes and not your eye for four times each side

MINDFULNESS PRACTICE

CHOOSING LANGUAGE:

The anxiety

I am feeling anxious

I am feeling arousal in my system

I am feeling activated

WEEK TWO

WEEK TWO WEBINAR LINK

MOVEMENTS

Seated rib circles and figure eights
Seated cat cows
Standing giant hip rotations
Tea cup mobility
Balancing ball on plate
Figure eights with opposite hand and foot
Ball in chest
Ball rolling under ribs
Ball rolling on glutes

MINDFULNESS PRACTICE

Take your activation temperature throughout your day and start tracking when to focus on breath and when to focus on self regulation through movement

WEEK THREE

WEEK THREE WEBINAR LINK

MOVEMENTS

Jumping or light jogging intervals with balancing between - 30 seconds of activity with 30 seconds of balancing followed by 5 breaths with both feet on ground
Throwing ball against a wall
Pushing into a wall
Single leg Romanian dead lifts

Give the anxiety a voice:

Journal from your anxiety in first person, not as ‘yourself’ but as an entity of its own and see if anything comes to light. 2 minutes without lifting the pen

WEEK FOUR

WEEK FOUR WEBINAR LINK

MOVEMENTS

Fist and jaw tightening for five breath then fist jaw relaxing for five breaths. Repeat five times and then notice your breath and activation to see if anything has changed.

Try finding ways to explore movement with curiosity.

“I wonder if…”

Jenga pieces:

Balancing two and balancing on one foot

Picking up Jenga piece with foot and passing to hand or other foot

Balancing ball on plate and getting up and down off ground or getting up and down off ground without touching one foot down…

mindful movement for anxiety

ONLINE COURSE RESOURCES

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