https://www.youtube.com/watch?v=8P2YIHm9XGQAfter 20 years in the same company, my client felt unmotivated at work.She was very grateful for all the opportunities that the company had given her in the past, but she couldn't find the energy that she needed to go happy to work.Looking for something else was not an option, so I suggested a coaching exercise that I invite you to do. 👉Please grab a pen and draw a line. On the left we put the year when we started working and at the opposite side, we put this year. 📈We take a moment to think about those years. Specially about the moments when our motivation was at its peak. Those moments when we felt happy and fulfilled.The exercise consists of 4 steps:1️⃣ Choose the 4 to 8 most important moments and put them down in chronological order.It could be that first promotion, a big contract you signed, a great achievement…2️⃣ We analyze each one of those steps in detail. And write down our notes.How did get there? Who else was involved? What feedback did we get? Everything! Spend some time here.3️⃣ We take a step back and look at the full picture.What stands out? We try to find patterns, similarities, but also differences. What elements have stayed the same during the years and what elements are new?4️⃣ What have we learned? And what can we do with that learning?✔ For my client it became very clear that what made her tick at work at the beginning is very different to what stimulates her now. She tried to bring more of those new elements to her day to day and delegate or minimize the others.She realized that she is a very different person now than 20 years ago. That was a relief and a great step in her self-awareness journey. 🙌How would your (professional) line look like? What would stand out in your case?
https://youtu.be/AYER7capsqQOne of my clients was very clear about what he had to do to reach his important and long-term goals.But the truth is that he was too busy solving immediate and urgent tasks.He was very productive in those areas where he performed well, but that place where he felt confident at some point became his limitation.Our brain is wired to keep us safe and avoid danger for our own survival; so how do we convince ourselves to go to that difficult place where good things happen?I suggested a ¨Moving beyond comfort zones¨ exercise based on the book ¨101 Coaching Strategies and Techniques¨ by Gladeana Mc Mahon consisting of three steps:Step 1️⃣:Identify three of your comfort zones. Those areas where you´d benefit if you made a change.Step 2️⃣:Choose the one that will get you closer to your important goals, and that you are ready to challenge. Take a piece of paper and break it down:✔ What benefits would that bring you?✔ What are your fears?✔ What´s holding you back?Step 3️⃣:Face those fears and expand your comfort zone.✔ List the actions you could do to expand your limitations✔ Detail the support you need and from whom✔ Prioritize each action and specify the dates when you will startOur comfort zone is a great place, but nothing great grows there anymore.Let´s be brave and tell our brain there´s nothing to fear. 👊
You can´t give what you don´t have. ✨If you want to give affection and support to those around you, you need to be well yourself. Forcing yourself to care for others when you are not in a good state is not sustainable.It´s like asking your bank for a loan to give money to others when you don´t have a penny yourself. In the end the system will collapse.The desire to support others with their well-being arises spontaneously when we experience positive emotions ourselves.Taking care of yourself is a generous act of kindness. 🌹Invest in yourself, my friend!
Only when you experience something do you fully understand it. ✨I´ve tried to understand and master mindfulness several times during the last two years. I´ve started two courses and learned the theory, but I never finished them.I´m very aware of how much the practice can help me, but it didn´t click and I felt maybe I´m just not spiritual enough.Then last week an amazing Mindfulness teacher at the Positive Psychology Masters I´m studying explained that the best place to practice is within your own life.Because mindfulness only means that:✔ We pay attention to a specific thing (breathing, body...)✔ With an intention✔ With an attitude of kindness, without judging the experience.If you know the theory you can practice mindfulness anywhere: while walking your dog, cooking . . . or just having a conversation 😍, and you´ll get the same benefits. You don´t need to wear yoga pants and burn incense in a quiet room. You can train your brain to be fully present anywhere!And that´s what I´ve been intensely doing these past two years.In each coaching session:✔ I pay full attention to a specific thing: my clients´ stories✔ With a clear intention: to structure the conversation and create the space to think✔ With an attitude of kindness without judging the experience: always!So my Masters includes a third meditation course, but this time I´m going to nail it. It took me two years of unintentional practice but I finally got it.In which activities are you fully present? Where are you in your meditation journey?(Thank you Cristian Coco, Mindfulness teacher at MAPPA UJI).
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