13. How to GROUND
The Practice of
Stopping & 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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16. Feeling the body
• Posture of the spine
• Feet, legs, hips & hands
Intentional breathing
• Noticing, on the in-breath
• Letting go, on the out-breath
Feeling the heart beating
• Breathing-in, invite the chest to open
• Notice, the heart beating in the chest
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GROUNDING
21. Re-balancing our Nerves
The Practice of
Opening & Feeling
We use phrases of Intention to re-balance the
parasympathetic nervous system.
e.g. ‘May I breath deeply’.
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30. Summary
We have a choice where we put our Attention.
We have a choice of the Intention we bring to Attention.
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31. Opening & Smiling
• Still grounded
• Silently repeat ‘may I smile’
Opening & Feeling
• Still grounded
• Silently repeat ‘I let you be’
Opening & Letting go
• Still grounded
• Silently repeat ‘I let it all go’
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OPENING
34. How to REST
The Practice of
Resting 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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35. Feeling the body
• Posture of the spine
• Feet, legs, hips & hands
Intentional breathing
• Noticing, on the in-breath
• Letting go, on the out-breath
Feeling the heart beating
• Breathing-in, invite the chest to open
• Notice, the heart beating in the chest
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GROUNDING
36. Stopping & Dropping
• Stopping the over-thinking
• Dropping back into the body
Opening & Letting Go
• Breathing-in, opening the mind
• Breathing-out, let everything go
Resting in Awareness
• Awareness of sensations in the body
• Awareness of the sounds in the body
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RESTING
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DEEP LISTENING
First, 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 feel
the connection with the other person.
When you’re ready, slowly open your eyes.
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PRINCIPLES PROCESSES PRACTICES
Recognizing - (attention)
The emotion:
‘There is anxiety’
Grounding
We get grounded physically
Stopping & Dropping
Stop the over-thinking
Drop attention into the body
Accepting - (intention)
My emotion:
‘This is my anxiety’
Opening
We get open physically & mentally
Opening & Smiling
Open up the belly
Chose a wisdom figure
Understanding – (reflection)
My emotion:
‘Now I understand my anxiety’
Resting
We get quiet.
Resting & Letting-go
Feel the posture of the body
Let go, let it all go
The Three P’s to Keep in Mind.
PRINCIPLES – Recognizing, Accepting, Understanding
PROCESSES – Grounding, Opening, Resting
PRACTICES – Stop & Drop, Open & Smile, Rest & Let-go
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Level Hours
Daily Practice Investment
Summary
30m 1h 2h 4h
Introductory 156.25 10 months 156 days 78 days 39 days Can play simple musical parts.
Basic 312.5 1.8 years 10 months 156 days 78 days Can play some simple songs.
Beginning 625 3.5 years 1.8 years 10 months 156 days Can play most simple songs.
Intermediate 1250 6.9 years 3.5 years 1.8 years 10 months Can improvise some or play in a band.
Advanced 2500 13.9 years 6.9 years 3.5 years 1.8 years Can play and shows musical awareness.
Expert 5000 27.8 years 13.9 years 6.9 years 3.5 years Can start to teach others; guitar skills.
Practicing Guitar
A 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.
48. SUMMARY
Grounding
‘Stopping & Dropping’ (attention to the body)
Opening
‘Opening & Smiling’ (intention to the mind)
Resting
‘Resting in Awareness’ (understanding the experience)
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