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EMBODIMENT EDUCATOR

Microdosing Mindfulness Tools into Our Busy Lives

ABOUT

About

Anna is a certified EQ-i 2.0 Emotional Intelligence Facilitator whose work focuses on the intersection of emotional intelligence, interpersonal relationships, and well-being by using a holistic, mind-body-oriented approach. Anna holds a master's degree in psychology with over twelve years of experience in facilitating change. A former teacher, principal, and change leader, with a demonstrated history of working in the education field in North America, South America, Asia and Europe.

Breathing Hands

02:22

Breathing Hands

Part 1: Imagine that you are holding a beachball and as you breath in naturally, expand your hands. As you exhale, contract your hands. Repeat 3 times Part 2: Expand your hands further this time as you breath in. As you exhale, contract your hands a little slower. Repeat 3 times Part 3: Expand your hand the same as before but now rotate your attention between your hands and your breath. As you exhale, continue to rotate your attention between the two. Repeat 3 times

Box Breathing

01:36

Box Breathing

Step 1: Breath in through your nose for a count of 4. Step 2: Hold it for a count of 4. Step 3: Breath out through your mouth for a count of 4. Step 4: Hold it for a count of 4. Step 5: Repeat

Belly Breathing

01:24

Belly Breathing

Step 1: Place one hand on your stomach and one hand on your heart. Step 2: Breath in through your nose for a count of 4 and feel the air move through your lungs. Step 3: Exhale out through pursed lips for a count of 8 while pressing on your stomach. Step 4: Repeat

The "Vu" - Somatic Experiencing

01:44

The "Vu" - Somatic Experiencing

Step 1: Breath in through your nose. Step 2: Breath out through your mouth and make the "vu" sound Step 3: Repeat

Breathing Exercises

THE BREATH

The breath helps us shift from the sympathetic nervous system (fight/flight) to the resting state of the parasympathetic nervous system (rest & digest). Give yourself periodic recovery periods throughout the day by taking deep breaths.

ANXIETY REDUCING

Tapping

02:50

Tapping

Havening Touch

02:14

Havening Touch

5, 4, 3, 2, 1

02:34

5, 4, 3, 2, 1

Step 1: Look around the room to help yourself feel present and grounded. Step 2: Find 5 things that you can see and name them Step 3: Find 4 things that you can hear and name them Step 4: Find 3 things that you can touch and name them Step 5: Find 2 things that you smell and name them Step 6: Find 1 thing that you can taste

Jin Shin Jyutsu Finger Holding

00:54

Jin Shin Jyutsu Finger Holding

Step 1: Extend your pointer finger Step 2: Wrap your other hand around that finger. Step 3: Hold for 2-5 minutes

Bringing Down the Fire

01:17

Bringing Down the Fire

Step 1: Breath in as you raise your hands above your head. Step 2: Place your fingers together, exhale while making the "ha" sound and bring your hands down to the stomach. Step 3: Point your fingers down and rest your hands on your stomach Step 4: Repeat

Anxiety Reducing Exercises

MINDFULNESS TRAINING

Mindfulness Training

00:00 / 03:32

Introduction to the "Wheel of Awareness" Practice developed by Dr. Dan Siegel

Focused Attention Inner Sensations

00:00 / 02:04

Open Awareness

Mental Activity

00:00 / 01:32

I

II

III

IV

Focused Attention

Five Senses

00:00 / 02:39

Kind Intention Training

00:00 / 02:01

Adapted from Siegel, Daniel. Aware: The Science and Practice of Presence--The Groundbreaking Meditation Practice. Tarcherperigee, 2020.

00:00 / 01:39

Love and Kindness Meditation

TESTIMONIALS

"As a life-long anxiety sufferer, I have learned so much from Anna about how to take control of my mental and emotional state. I love how the simple breathing exercises can help prevent the harmful effects of daily stress on my body. They can be easily implemented throughout my daily routine, and I have found them to have an immediate and powerful impact on reducing my anxiety. As a school-based mental health professional, I am now incorporating these mindfulness strategies and breathing exercises into my daily practice with teens."

Kate Miller

Social Worker

Grand Rapids, MI

“Completing the EQ-i test and going over it with Anna was a valuable experience for me. The test and answers seemed slightly overwhelming at first, but after going through it with Anna, I felt more at ease. She explained the whole process very well and went through the parts of the test that stood out. We went through what the different parts of the results mean and how I could connect that to my everyday life, also giving me steps to take further. Anna is very professional but has a warmth about her at the same time, which makes her very easy to talk to. I would highly recommend both the EQ-i test and the invaluable time with Anna after." ”

Cadia, D.

International Teacher

South Africa

"Anna is someone I trust to bring her heart and understanding and be of support to me and others on the journey of healing and self discovery. We have collaborated and learned and practiced together and I am so grateful for her incredible commitment to the path of presence and transformation, and her deep inner trust. She has so much to share with the world. "

Rossi, D.

Career and Life Coach

Chicago, IL

CONTACT

Get In Touch

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