Video-on-Demand training: Life tools to manage emotions

4 Elements Exercises for Stress Reduction (Earth -Air -Water -Fire)

Elan Shapiro, 2012

Hand out silicon wristbands (or stickers)

We are going to teach you how you can reduce stress and feel more in control with the 4 Elements exercises and wristband (or sticker on cell phone or watch, etc.).”

Script: “Look at your wristbands (or stickers) and then notice how much stress/anxiety or tension you feel right now on a scale of zero (Low) to 10 (High).

Script: “Starting with your feet we begin with the 1st Element EARTH – place both feet on the ground, feel the floor/ground…..and the chair supporting you……take a minute to ‘land’, to take ‘time out’, to be here, now……Look around and notice 3 things you didn’t notice before…….what 3 things do you see?……………Now notice what do you hear…………..what else…………..you are here now………and you are safe here now.”

Script: “Now going up your body for the 2nd Element AIR. Notice your breathing………..now breath in through your nose letting the air go all the way to your stomach as you count 4 seconds (1..2..3..4)….then gently hold for 2 seconds (1…2) and then breath out for 4 seconds (1..2..3..4)….Let’s take a minute for about 6 deeper slower breaths like this……….as you come back to yourself…..to your center”…….

Script: “Continue up your body to the 3rd Element WATER. Is your mouth dry or do you have Saliva?…..When you are anxious or stressed your mouth often dries up but when you are making saliva it is a sign that you are relaxing…..take a minute or two to make more and more saliva……you can imagine the taste of a lemon……..to make more and more saliva……..as you do this you may also notice that you have more and more focus and control of your thoughts and body”…….

Script: “Now with your feet on the ground, breathing more deeply and slowly; making more and more saliva we
move to the 4th Element FIRE or LIGHT…..bring up an image or a PLACE or a situation that helps you to feel calmer and safer……..let’s call this your SAFE or CALM PLACE……in the Step 1 box draw and/or write something that reminds you of this safe or calm place, situation, or activity……a sketch or a symbol or words…..notice what you feel when you connect to that place and how you feel in your body?”…….
Script: “Keep noticing how you feel in your body when you focus on your safe or calm place…….give it a name………and strengthen the connection with another long set of Butterfly Hugs* as you say the name and focus on your safe place………………….Look at your wristband (sticker) again and notice how much stress you feel now from zero (low stress) to 10 (high stress).”