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December 2013 - Catalyst! Newsletter
from Sue Cowan Coaching
                                                                                              Issue 29           
       

 

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Wishing you a wonderful festive season, filled with love, touched by joy and sprinkled with happiness!


These past few weeks I have been mindful of the topic of "mindfulness"....both during sessions with clients and noticing how visible mindfulness now is, from TV coverage to articles in popular magazines. So, here are some ideas for how you can bring more mindfulness into your daily life- even when things are hectic!

By popular demand (I'm impressed that people noticed!) I have also attached my annual  TOP TEN YEAR-END REVIEW QUESTIONS that  didn't manage to get sent out in November.

Till next time,      

See you in 2014!                 

                Sue

You can email me at [email protected]

phone me on (+41) 076 2055 076  (office and mobile)

or visit  my website    www.suecowancoaching.com

You can  read past editions of this newsletter via the archive here

In This Issue
* Mindfulness Exercises
* Top 10 Year-End review Questions
* Quote of the Month
* MBSR training in Geneva
* About Sue Cowan Coaching
6 Mindfulness Exercises You Can Try

 

Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, non-judgementally, to things as they are.

It involves taking in the present moment as it is rather than as we would like it to be.

Knowing our thoughts are passing mental events, not reality itself, we can be more in touch with life - as we allow ourselves to experience things through the body and our senses rather than mostly through our unexamined and habitual thoughts.  

 

The following simple exercises can serve as  a good introduction.

 

They are written by Alfred James, from Pocket Mindfulness (details below) and he is happy for me to share them with you! In his words: " I do give you my permission to quote my work, wherever you like, with attribution".....

 "6 Mindfulness Exercises You Can Try Today

                  3098 metres high, on the Gornergrat
                                                      August 2013

In this busy world of ours the mind gets pulled from one place to the next, scattering thoughts everywhere and leaving you feeling stressed. The majority of people don't have five minutes to sit down and relax, let alone 30 minutes or more for meditation. However, it's very important for your health to allow yourself a few minutes here and there for mental spaciousness. If you're a busy bee, try using these easy mindfulness exercises to empty your mind for a few minutes and find some relief and clarity amidst the madness. 

 

1. One Minute Breathing

This exercise can be done anywhere at any time. All you have to do is focus on your breathing for just one minute. Breath in and out slowly, holding your your breath for a count of six as you inhale. Naturally your mind will try and wander, but just try to just focus on the rise and fall of your breath and let thoughts go as they arise. Watch the breath as it enters your body and fills you with life, and then watch it leave effortlessly from your body as the energy dissipates into the universe.

2. Mindful Observation

This exercise is simple but incredibly powerful. Pick a natural organism within your immediate environment and focus on watching it for one minute. This could be a flower or an insect, the clouds or the moon. Let thoughts of anything else in your life drop away as you concentrate and visually explore this glorious organism of the natural world.

3. Touch Points

Think of something that happens every day more than once, something you take for granted, like opening a door for example. At that moment when you touch the door knob, allow yourself to be completely mindful of where you are, how you feel and what you are doing. The cues don't have to be physical; it could be that every time you think something negative you take a mindful moment to release the negative thought.Or it could be that every time you smell food you take a mindful moment to rest in the appreciation of having food to eat. Choose a touch point that resonates with you today, and stop and stay with it for a while.

4. Mindful Listening

Choose a new piece of music, something you've never heard before. Don't think about the genre or the artist, instead just allow yourself to get lost in the journey of sound for the duration of the song. The idea is to just listen; to do nothing else but hear, without preconception or judgement. If you can't find any music you like, simply listen to the sounds in your environment. Don't try and determine what the sounds are, just listen and effortlessly absorb the experience.

5. Fully Experience a Regular Routine

Take a regular routine that you don't think much about and make it a mindful one. For example, when cleaning your house, pay attention to every detail of cleaning. Be mindful of what you are doing. Watch and feel the motion of sweeping the floor or scrubbing the dishes. Be in the moment, aware and present. Don't simply clean on auto-pilot as you usually would, feel your way through the routine and merge with the activity, physically and mentally.

6. The Game of Five

In this mindfulness exercise, all you need to do is notice five things in your day that usually go unnoticed. These could be things you hear, smell, feel or see. For example you might see the walls, hear the birds, feel your clothes or smell the flowers. Of course, you may already do these things, but are you really aware of these things and the connections they have with your world?

 

It's incredible what an impact learning to truly notice your sense and environment can have on your life. By becoming mindful of who, what and where we are we can experience increased joy, happiness and contentment."

 

You can find more of Alfred's writings at pocketmindfulness.com/start-here
and if you want more practice exercises you can check out his books at

 

Top 10 Year-End Review Questions
From back in 2009.... re-used annually. For you (again):

As the year speeds to its end, it is natural to begin to mentally prepare for the next year.
But as a first step, I would like to encourage you to take time to assess both your personal and professional challenges and accomplishments this year.

Here are some questions to ask yourself.....

1. What have I accomplished this year?
                    Be specific- write it all down.And schedule some time to celebrate!

2. What have I learnt this year?

                    What skills did you pick up? What emotional lessons?

3. Who contributed to my successes?

                    What can you do to recognise these people- these members of your personal or
                    professional "team" ?

4. What got in my way?

                    What obstacles hindered you? This is where your work lies next year. To what extent
                    did you get in your own way- how did your own self get in the way?

5. What were my biggest disappointments?

                     Take some time to reflect on what the disappointment is about.

6. What mistakes did I make, and what did I ( and, can I still) learn from them?

                    Writing these down can be a good refresher for what not to do next year.

7. How were my activities- at work and/or personally- consistent with my values, with all 
those things that I hold as important in my life?
                    What will you do about the inconsistencies?

8.How would I rate my satisfaction overall this year?

                    Give yourself a 1-10 score, or perhaps a letter grade....

9. What do I need to let go of?

                    Doing so can help you move on with less effort into the new year.

10. What was missing for me this year?

                     How will you incorporate this/them into next year?
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Quote of the Month 

"   The greatest glory in living lies not in never falling,
but in rising every time we fall"

Nelson Mandela (1918-2013)   
Classic Mindfulness training  in Geneva- MBSR

 

The Mindfulness-based Stress Management (MBSR) course, developed  by Jon Kabat Zinn back in the early 1980s, is designed to promote general well-being and to help people develop strategies to manage stress and anxiety associated with modern living.

 

This classic 8 week programme is run in Geneva by my colleague Bianca King, who is a University of Massachusetts Mindfulness Trained Instructor and a psychotherapist.

Each course involves meeting weekly for 2 hours, as well as an All-Day Retreat.  

It involves considerable commitment, including 45 minutes of daily practice. I did it several years ago: I couldn't belive my luck that this classic programme is taught here in the Geneva region! 

 

Bianca will be leading both a daytime and evening course starting in January 2014.

If you are interested, you can find all the details here together with how to apply for a place.

   

About Sue Cowan Coaching 
If you are considering working with a coach to gain clarity, focus and direction to help you implement some change in your life, do get in touch:
photo Sue
[email protected]
Tel. Mobile (+41) 076  2055  076

If you are curious to know more about what I do, or about coaching in general, you can visit my coaching 
website    
www.suecowancoaching.com