Gaining Mindfulness — In Just 10 Minutes
Coaching is for anyone who wants to get better at work, home, or any other aspect in their life. One of the first steps to getting better and becoming more efficient and effective includes gaining self-awareness. Through experience, it has become apparent that one of the most effective ways to improve self-awareness is to start internally, or in other words, improving ones mindfulness.
According to McKee, Boyatzis, and Johnston (2008) mindfulness is the self awareness of yourself. By improving your mindfulness, you are essentially improving your relationship with others by being attentive to their needs, and also becoming more resilient and stronger in the face of stress because you attend to yourself and learn your unique process for self renewal.
Lack of attending to ones self is a common occurrence in relation to chronic stress and has many negative side effects to ones health. However, by not ignoring your own needs and paying attention to wake up calls, one can begin developing mindfulness. There are many approaches to improving mindfulness, with the following example being a helpful activity that requires very little time (10 minutes/day).
1st Step: Write for two minutes without stopping about whatever is on your mind today. What comes easily to mind? What do you not want to think about today?
2nd Step: Close your eyes and slowly scan you body from top to bottom and as you do, notice areas of tension, relaxation, soreness, or good feelings. Make a note of areas that need your attention.
3rd Step: Write a list of your current feelings. Where do you feel emotions in your body? What do you need to continue doing today to feel emotions that serve you and are useful? What do you need to attend to minimize or change feelings that are distressful or are not serving you?
4th Step: Close your eyes and imagine someone who inspires you. Sit with this for a few breaths. What images do you see, and how do these images impact or inspire you to act today?
Adapted and expanded from Annie McKee, Richard Boyatzis, and Frances Johnston, (2008) Becoming a Resonant Leader: Harvard Business Press
According to McKee, Boyatzis, and Johnston (2008) mindfulness is the self awareness of yourself. By improving your mindfulness, you are essentially improving your relationship with others by being attentive to their needs, and also becoming more resilient and stronger in the face of stress because you attend to yourself and learn your unique process for self renewal.
Lack of attending to ones self is a common occurrence in relation to chronic stress and has many negative side effects to ones health. However, by not ignoring your own needs and paying attention to wake up calls, one can begin developing mindfulness. There are many approaches to improving mindfulness, with the following example being a helpful activity that requires very little time (10 minutes/day).
1st Step: Write for two minutes without stopping about whatever is on your mind today. What comes easily to mind? What do you not want to think about today?
2nd Step: Close your eyes and slowly scan you body from top to bottom and as you do, notice areas of tension, relaxation, soreness, or good feelings. Make a note of areas that need your attention.
3rd Step: Write a list of your current feelings. Where do you feel emotions in your body? What do you need to continue doing today to feel emotions that serve you and are useful? What do you need to attend to minimize or change feelings that are distressful or are not serving you?
4th Step: Close your eyes and imagine someone who inspires you. Sit with this for a few breaths. What images do you see, and how do these images impact or inspire you to act today?
Adapted and expanded from Annie McKee, Richard Boyatzis, and Frances Johnston, (2008) Becoming a Resonant Leader: Harvard Business Press
Labels: self awareness, self improvement, stress
posted by Keith Smith at
1:49 PM
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