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Mindfulness. A technique derived from meditation that has recognised therapeutic benefit Can be summed up as “ BE HERE NOW ” Objective is to be as fully present in the moment as possible Lets us step of the “Hamster wheel” and BE for the moment. Mindfulness – A Simple Exercise.
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Mindfulness • A technique derived from meditation that has recognised therapeutic benefit • Can be summed up as “BE HERE NOW” • Objective is to be as fully present in the moment as possible • Lets us step of the “Hamster wheel” and BE for the moment
Mindfulness – A Simple Exercise Mindful Breathing • Focus on your breath for 1 minute • In through your nose out through your mouth • Focus on nothing else resist any urge to be distracted
Other Approaches • Notice what you are feeling • Observe & Accept • Break the cycle • Turn a vicious thought cycle into a virtuous thought cycle • Problem solve • Ask yourself – “What do I actually need to do about this ?” – Avoid “worry inflation” • When worrying is the problem • If within you control ACT if outside you control stop ruminating
Worklife Balance & Setting Boundaries
Worklife Balance Key Rate each segment in terms Of how content with it you Are 1=Low 10 =High Then decide what ACTION you are going to take to move those were the gap is of most Concern to YOU up a least 1 point
Control & Choice
Behaviour – Reactive Vs Proactive • Reactive • “Yes, but ….”attitude” • Blame other for problems • Enjoy a good whinge • Fire fighting • “Put upon” • Indecisive • Pro-active • “Can do “ attitude • Takes responsibility • Confident & assertive • Looks to see what can be done • Takes control • Constructive
Flip chart Exercise What Are Your Information Sources And Networks?
Recognising Strengths & Positive Achievements
Reflective Learnings • It’s how you make sense of experienced we have had and pick-out potential learnings • We recognise our Strengths and achievement which could otherwise go unnoticed or be taken for granted • We get an objective opportunity to examine’; • Our thoughts • Actions • Beliefs • Consider whether a change in our perspective, beliefs , knowledge or our behaviour is needed • The process of writing all this down cements these thoughts in a structured way more so than just thinking about it
Exercise Reflect on the last 7 days – consider a situations where you felt you where pushed beyond your limits • The Situation – What happened, what led to it, who else was involved what state where you in at the time ? • What did you do well – What where you pleased with ? • How it affected you ? – What “buttons it pushed” your feeling your physical reaction • The demand- What was actually being asked of you ? • How you responded - What options did you considered why did you CHOOSE to respond as you did ? • What can you learn - from the experience and your limits and how to respect them ?
Making The Best Of A Difficult Situation
Avoid Inaccurate Thinking.. • Don’t FILTER out the positive and focus only on the negative • Don’t PERSONALISE - It’s not all about you • Don’t AWFULISE or CATASTROPHISE – Every mole hill isn’t a mountain • Don’t POLARISE – Not everything is binary eg good or bad, right or wrong
Resilience Building Tips
Top Tips… • Notice the clues – use a technique if needed • Practice identifying your feelings and emotions • Notice how the people around you affect your feelings – Is the effect positive ? • Make a habit to pause for thought before forming a judgement or reaching a decision • When faced with a problem- Don’t ruminate too much – can you solve it, what needs doing whose help do you need ?
Reflection Have we met the objectives?
Write down your top tips, actions or learning you are taking away. Share at least one of them with the group
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