Mindfulness Wheel

‘Grounding’

1

Topic: The Mindfulness Wheel

Benefits:1. Effective2. Non-Harmful3. Simple to Learn

Features:Time is adjustable from 3 to 10 minutes.Frequency depends on amount of stress. If time is short just grounding is sufficient.

Topic: The Mindfulness Wheel

The Mindfulness Wheel has three activities:

1. GROUNDING

2. OPENING

3. RESTING

Topic: The Mindfulness Wheel

Activity: GROUNDINGFeeling the body• Posture of the spine• Feet, toes, 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

Topic: The Mindfulness Wheel

Activity: OPENINGOpening & 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’

Topic: The Mindfulness Wheel

Activity: RESTINGStopping & Dropping• Stopping the over-thinking• Dropping back into the body

Opening & Letting Go• Opening to the present moment• Breathing-out, let go of everything

Resting in Awareness• Awareness of sensations in the body• Awareness of the sounds in the body