Each week begins with a theory class that explores one aspect of anxiety. Then the following four days include an audio practice that shows how mindfulness can help that particular aspect. Overtime you will find the right practices for you and your unique needs.
You can take the weekends off or you can go back and repeat some of the practices.
The private From Fear to Freedom Facebook group I manage will be your place to share, ask questions and get support during the course.
In the first week we will look at how you become trapped in your anxiety, how it shows up, and how to practice mindfulness to overcome it and the difference between anxiety and fear.
Day 1 - Getting Started.
Day 2 - Seeing Clearly. Coming into the present moment.
Day 3 - Turning towards discomfort and letting go of resistance.
Day 4 - Encountering anxiety: Befriending the monster.
Day 5 - Mindfulness of your body. Introduction to body scan.
You will learn the healing power of the breath to calm your revved up nervous system and specific ways to calm your anxious mind and body as you turn towards discomfort. We will discuss 3 different breathing disorders. You will learn why the breath is so powerful and effective and how to use it to approach anxiety to relax the body and mind.
Day 6 - How to calm your nervous system using your breath
Day 7 - Breath Awareness: Diaphragmatic and horizontal breathing
Day 8 - Rhythmic breathing/complete breath.
Day 9 - Using your breath to turn towards discomfort.
Day 10 - Stepping out of the thought stream.
In this week we focus directly on the automatic negative thoughts that are fueling anxiety. You will learn to clarify and examine the stories that cause your fear, let go of the inner critic and notice your negativity bias and common thinking traps that cause anxiety.
Day 11 - Secrets to Changing Negative Thoughts to Positive Thoughts: The Pink Elephant.
Day 12 - Dealing with our fearful thoughts: Are they true?
Day 13 - Quieting the inner critic.
Day 14 - What you resist, persists: releasing thought traps.
Day 15 - Meditation on letting thoughts go and coming to your senses.
“Feelings get Buried Alive”! In this module you will learn to identify underlying feelings that may arise, particularly when we start to let go of anxiety. You will learn how to deal with and process difficult emotions whether it is anger, jealousy or worry. You will learn how to detach and slowly take away the power of strong emotions and learn what causes them.
Day 16 -Working With and Letting Go of Difficult Emotions.
Day 17 - Mindfulness for dealing with difficult emotions
Day 18 - Breathwork for emotions.
Day 19 - What is the story fueling the emotion?
Day 20 - Identifying core beliefs that cause anxiety.
In week five we put it all together in a plan for you to integrate mindfulness into your daily life to live with more ease, greater calm, connection and less stress. We will practice the power of compassion as an antidote to fear and loving kindness as an antidote to the isolation and judgement that arises with anxiety. Remember this is always a practice and never perfect, so keep going!
Day 21 - Compassion and mindfulness in daily life.
Day 22 - Flipping the switch to gratitude.
Day 23 - Everyday practice of pushing into fear.
Day 24 - Loving kindness practice: Compassion for yourself and others.
Day 25 - Living a mindful life and doing what matters.
Mountain Meditation: Realizing your strength and stability
Bonus Webinar: Practice for daily life . Breathe . Body . Love .
"“I can’t say enough good things about Madeleine Eames’ weekly Mindfulness class. Madeleine is a profoundly gifted and compassionate teacher. I know I speak for many others when I say that the mindfulness lessons she shared with us made each of our lives brighter, more tolerable, and I’ve heard it said more than once by participants that they wish they’d known the simple technique of being mindful years earlier.” "
Throughout my 25+ years of private practice, I have seen too many lives become limited because of unnecessary fear. We all deserve an accessible opportunity to fully live our life with freedom instead of constantly running from fear.
You can start right away. After you sign up and pay, you will immediately have access to the first day of course material.
I recommend you complete the 5 weeks consecutively so you keep momentum. You will have lifetime access to the videos and audios and you can download them, so you can go back to review and practice anytime.
In total, there are 5 videos and 20 audios. There is one video at the beginning of each week with 4 audio practices that follow. You then have 2 days off to relax or go back and practice. Next week's video and audios get released on the Sunday of each week.
There are also PDF worksheets to download each week and on various specific days. You can either print them out, refer to them or write in your own journal.
You will have access to join the private Fear to Freedom facebook group where you will be able to ask questions, post your progress or share you experiences with myself and others who are also in the course. You will be able to ask me questions and get answers as we go along.
Madeleine Eames is a psychotherapist, a yoga and mindfulness teacher who has a passion for bringing mindfulness and breathing practices into counselling and a vision for a world with less fear and more inspiration. She has been teaching and writing about mental health and mindfulness for over 20 years. You can stay in touch with her and her most recent publications @ www.mindfullivingnow.com.