Mental Noting Mindfulness Practice: Transforming Post-Traumatic Stress into Growth and Resilience

Welcome to the Post-Traumatic Growth and Resilience Project!

This comprehensive program contains 21 Mindfulness “Sur-Thrival” exercises to help you transform post-traumatic stress and anxiety into growth and resilience. Each of these exercises also has a 1-minute pause near the end to give you time for reflection.

We can’t truly be free from the anxiety and stress of life until we can learn how to step away from our thoughts and focus on the beauty and stillness of the moment – that’s what mindfulness can do for us.

Exercise #5 – Mental Noting.

Objective: Finding Peace in a Troubling World.

Imagine you are sitting on a hill watching the bright blue sky and the white puffy clouds. Watch the clouds as they gently float by. Picture yourself as a child and see what kinds of animals you can find in the clouds.

Acknowledge your feelings and gently express them, even if you are feeling anxious or stressed. For example, if you are anxious, say “I’m anxious and it’s OK. This too shall pass.”

Make a mental note of this feeling and write your thoughts up in the clouds with your fingertips and then let the thought gently fade away.

Now say to yourself, “Peace, I am peace.” Imagine the word peace is written up in the clouds and enjoy the feeling of peace and serenity you now feel as you continue to focus on the bright blue sky. Stay here until you feel that sense of peace taking over.

Repeat the affirmations: Whatever I am feeling – it’s OK. With each deep breath, I release anything that doesn’t serve me.

Stay here as long as you like and as long as you need to regain that sense of peace, tranquility and balanced.

These exercises can be used within a solitary mindfulness practice or featured in groups and classes. This guide is perfect for: PTSD Groups. Therapists or Counselors. Meditation and Mindfulness Groups. Coaches, Educators, and School-Based Groups. Ministers and Spiritual Counselors. Sobriety and Addiction Groups. Yoga, Reiki, or Tai-Chi Classes. The exercises in this product are designed for anyone going through post-traumatic stress and anxiety. These empowering exercises will help you rise above the anxiety, fear, and pain and start fresh.

Post-Traumatic Stress Disorder has become a worldwide epidemic. While there may not be a “cure” there are ways to better manage it, and mindfulness is one of those ways. Mindfulness grounds you to the earth and to the present moment allowing you to temporarily step away from the pain and the trauma. The more you connect with this inner world of healing, through a practice like mindfulness the more peace and harmony you will experience.

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