Mindfulness: An Antidote to Multi-tasking

Have you heard the news? Multi-tasking is dead. As fun and productive as it may seem, and as commonly promoted as it is in organizations and in society, the research shows conclusively that it does more harm than good.
 
This article makes the case against multi-tasking, presents mindfulness as an antidote and an opportunity, and describes 4 steps to mindful working.  Please download the article here: Mindfulness, An Antidote to Multi-tasking

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Goals That Stick –An Interactive Workshop

So many people find themselves making the SAME New Years Resolutions, year after year. Despite best intentions, few New Year’s resolutions make it past February and fewer become realized goals.

So, how can you make ‘Goals that Stick’?

Carole LewisJoin Executive Coach, Carole Lewis for Goals That Stick – a small group interactive workshop that guides you through 4 key steps to setting goals that create real change.
 
      When:   Tuesday, 17 January 2012, 12 to 2pm.
      Where:  TBC in Central, Hong Kong
      Cost:      HK$800 per person

Subscribers to the Loving your Work Digest (see link at right) can join for only $700.

To register, or for more information, please contact Carole , Tel:2135-5044
Advance registration is required. 

Setting Goals that Stick Worskhop
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The Top 6 Reasons for Coaches to Train in Mindfulness

Mindfulness means paying attention in the current moment and being awake to the experience of your present awareness. Clearly, mindfulness is an essential quality that coaches use in interactions with our clients. It features prominently in the IAC Coaching Masteries® where it shows up most obviously in Mastery #4, “Processing in the Present.” The quality of our mindfulness—our ability to be present and engaged with our clients as they reveal their inner processes to us—is a mark of high-value coaching.

While the connection of mindfulness to high-quality coaching is easy to see, few coach training programs specifically include training in mindfulness. Mindfulness training is an opportunity for many coaches to make breakthrough improvements in their coaching quality through simple and practical training exercises. Let me offer six reasons you should consider adding a mindfulness training routine to your learning and development practices as a coach. I will also share some clues on how to do it.

1) Mindfulness is an essential capability for masterful coaching

Mindful listening provides our clients with a rare and highly valuable sense of being heard, understood and accompanied. It deepens our ability to sense root causes and hidden solutions.

2) Mindfulness training is a very powerful and versatile method to address many of our client’s issues

If we develop our understanding of mindfulness and practice it ourselves, we can then introduce it to our coaching clients. Mindfulness training has proven to be effective at reducing stress, improving sleep, increasing empathy, improving focus and concentration, reducing overwhelm and increasing emotional stability.

3) Mindfulness increases our capacity to change and grow

As we become more mindful, we become more aware of what we are doing in the moment. We can make choices to change our habitual or unconscious patterns as we are doing them. That greater level of self-awareness dramatically increases our ability to change our behaviours at will.

4) The nature of our times increases the need for mindfulness and for training in mindfulness

Technology and globalization are changing our lifestyles in dramatic ways. We and our clients face increasing pressure, over-stimulation, complexity and change like never before, and the trend is continuing relentlessly. Mindfulness keeps us connected to life beyond our over-stimulated, confused and stressed minds.

5) Mindfulness training takes very little time and provides rapid results

Ten minutes of dedicated daily training can make a significant difference. We can also use our everyday down time, chores, breaks or traveling time to practice.

6) Mindfulness practice is a doorway into deeper insights regarding the nature of reality

As we journey with our clients through the games of work and life, we need to be personally grounded in some form of meaning that gives us stability and confidence. Our clients value us for our broader perspectives and deeper insights. Mindfulness training provides experiential insight beyond our own thinking processes. As we learn to let go of our thoughts, we can sense beyond the everyday world of words and problems and tap into a much deeper sense of self and humanity. These deeper insights underpin our value as coaches.

How to Develop Mindfulness

Just like training a muscle, the mind can be trained to be aware in the present moment through regular exercise. The general instructions for mindfulness training are:

  1. Sit with your back straight in a stable and relaxed position and close your eyes.
  2. Place your attention on your breath by observing the sensation of the belly rising and falling. This is the main task of the training.
  3. In order to keep your attention on your breath, you may choose to count the breaths from one to ten and then back from ten to one. If you lose track, simply start over at one.
  4. Every time your attention gets distracted from your breath, and it will likely happen frequently, gently let go of the distraction and replace it on your breath.

In addition to a dedicated daily training, you can also adapt the general instructions to train in mindfulness while you are walking, traveling or taking breaks. Active mindfulness practices are very effective and convenient since you can easily integrate them into other parts of your lives. Of course, as a coach you already practice being mindful while you are in client sessions. You can extend that mindful present-focused awareness to all aspects of your life. All you need to do is bring your mind to the present moment, focusing on the body, the breath or your immediate real-time surroundings.

I highly recommend getting some outside guidance in mindfulness training. Despite its relative simplicity, it is difficult to start a new habit and it is easy to get discouraged with this simple activity that is often surprisingly difficult to achieve. Incorrect practice is a big waste of time. Please refer to a mindfulness training source near you and prepare to learn a method that will bring you a lifetime of growth and development. [Note: The Potential Project offers such training in Hong Kong. Angela Spaxman is a Senior Trainer.]

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This article originally appeared in VOICE, the newsletter and blog of the International Association of Coaching (www.certifiedcoach.org) in December 2011/January 2012, and is reprinted with permission.

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Expatriate Relocation Book Review

Expatriate Relocation by Gudrun Kittel-Thong

If you’re considering or planning a move to a different country, this book is full of practical advice for dealing with all kinds of emotional issues you are likely to face at different stages of your journey, your new life abroad and your return home.

Written by a German expatriate who worked for many years in Hong Kong as a life coach and counselor, the book is especially useful for anyone moving to Hong Kong, or starting an intercultural family. It covers all the different phases of life as an expatriate.

Get your copy here.

 

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How to Be More Mindful at Work

–Two introductory seminars on mindfulness training for busy people

These 3-hour seminars will teach you how to increase your focus, productivity and resilience at work through mindfulness training. Trainers Angela Spaxman and Peta McAuley, PhD will present practical, scientifically-validated tools for busy people. 

     When: Thursday February 16, 2012, 7pm to 10pm or
                    Friday February 17, 2012, 9:30am to 12:30am
    Where: Paragon Culture, 23/F, The Pemberton, 22-26 Bonham Strand, Sheung Wan

More info: Mindfulness at Work, February 2012

If you’re ready to begin new habits of mindful working, I’m also offering an 8-week program to help you start practicing both sitting and active mindfulness in your daily life.

Testimonials:

“The mindfulness training has helped me feel more positive energy towards work and deadlines. I am more in the moment, have better concentration, I’m happier with myself and sleep better at night!”
    – Marita Rouhof, Regional Head of Communications, AXA Asia, Hong Kong

“The course is truly simple yet amazing, a perfect example of small changes bringing a BIG difference. After two weeks of mindfulness training, I was already much calmer and more productive at work. Mindfulness makes a dramatic difference in how much I can achieve in a day. And even though I’m getting more done, it is less stressful.

“The best thing about the program is that I’m now much more aware of my thoughts. There’s a space between my thoughts and my actions which allows me to make better decisions where before I might have just responded without thinking.”

    – Andy Kun, Business Development Manager, Telecommunications Industry, Hong Kong

What are the benefits? Mindfulness is part of a positive worldwide trend bringing more consciousness to business and more intrinsic joy to life. I’ve written some articles about why mindfulness is important to me:

The Top 5 Benefits of Mindfulness

The Essential Benefit of Mindfulness

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Catalysts Wanted – Are Your Leadership Skills Up to the Challenge?

What kind of leader are you? Are your skills sufficient for success in the highly complex, high pressure world of global competition? Do you have what it takes to lead and influence in order to achieve world-class results?

Five years ago I wrote about how coaching skills evolve leaders to higher levels of effectiveness. Now there is even more evidence for the benefits of leaders learning and using the key skills of coaching. Bill Joiner’s book, Leadership Agility lays out a more comprehensive and precise view of the paradigm shifts leaders must make in order to be truly effective in the modern chaotic world of global competition and multinational organizations. And the message remains that certain coaching skills are absolutely essential for the kind of leadership needed in modern multinationals.

The world of work is much more complex and dynamic than it was in our parent’s time, or even 10 years ago. Most of my coaching clients are constantly facing challenges that have never been faced before. The systems they use for communicating, managing and innovating are continually changing to try to keep pace with the rapid and unending changes in technology and globalization. The people they work with have diverse backgrounds, languages and cultures and they span three or more generations. The organizational systems are complex requiring managers to influence people across and even against the hierarchy, and to report to multiple lines of control. Clearly, the leadership styles and capabilities from a decade ago cannot cope with this new world of work. 

Drawing on 30 years of research and experience, Bill Joiner and Stephen Josephs have identified the ‘Catalyst Level’ of leadership as the lowest level that can lead effectively in this highly dynamic and chaotic new world of work. They estimate that only 5-10% of today’s managers have mastered this, or one of the two even higher levels of leadership agility.

What makes their research fascinating, is the precision to which they articulate the key differences between the different levels. This makes it possible to accurately assess our own levels and those of others. Plus, it allows us to see clearly the types of practices and changes needed for progression to the next level.

They distinguish between the agility levels using two hallmarks: awareness and intent.  At each level of development, a leader’s capacity for awareness is greater and his/her intentions are broader. Using these two hallmarks, we can see clearly the leap (or leaps!) that managers must make in their core capacities.

Awareness

To reach the Catalyst Level of leadership agility, leaders need the capability to be aware, even briefly, of their feelings, assumptions and behaviours as they happen in the moment. At the previous leadership agility level, Achiever, leaders are adept at reflecting, but only after the fact. Moment to moment self-reflection allows Catalyst Level leaders to fine-tune their behaviours in much more complex ways. They can catch themselves in the act of making  a mistake. They have much more leverage to change their unconscious patterns, since they can make the changes in real time, rather than only being able to play out their own conditioning and later regret what they did. This advanced reflective capacity allows Catalysts to become much more flexible in their leadership styles. For those who are overly warm and accommodating, they can develop more assertiveness. For leaders who are bluntly assertive or dominating, they can see the advantages of a softer style and make the necessary changes.

Intent

At the Achiever Level, leaders aim to achieve outcomes that are in alignment with their own values. Therefore, they motivate their team members or supporters by enlisting them to their own causes or goals. In diverse teams, this strategy has limited effectiveness. The leader is not always able to secure the buy-in of others, and in doing so may restrict the team’s value by reducing the diversity of opinions. When the Achiever leader selects the goal, it may not be the best goal for the good of the whole team.

In contrast, the Catalyst leader can enlist not only the labour but also the passion of a team. The Catalyst aims to align with the motivations of others such that everyone has real input into the goals and therefore they are more deeply committed. In addition, the goal is likely to be more appropriate and powerful since it is selected by a group of people rather than just by one. Catalysts focus on facilitating processes and creating contexts that are satisfying and meaningful, such that everyone wants to contribute. All members of a team have more consequential input into goals and strategies. The Catalyst leader can get much higher quality output from a diverse team, particularly when looking for creative solutions in unknown territory.

Developing Awareness and Intent

Since this research shows that only 5-10% of leaders have achieved the Catalyst Level or higher, there’s a lot of leadership development work to be done. There are three types of interventions that have a direct impact on developing Catalysts: mindfulness training, diversity challenges combined with developmental coaching and coaching skills training.

First of all, to achieve the Catalyst’s level of awareness, managers must engage in attentional practice that develops their ability to be self-aware while they are in action. Mindfulness training is the solution, not only the practices of quiet self-observation, but also active mindfulness practices including body awareness, focused presence and detachment. For example, The Potential Project has developed a full suite of programs for developing mindfulness in global corporate or organizational settings and available in many cities, including Hong Kong.

To develop the Catalyst’s level of intent, leaders need to be exposed to a diversity of people and cultures so that they can gain perspective on their own thinking, values, limitations and motivations. This can be done through a variety of cross cultural experiences including cross-functional, cross-sector and international work experiences. The biggest benefits will accrue when challenging experiences of diversity are supported by developmental coaching to help leaders realize their own deeper motivations and to recognize, accept and leverage the motivations and tendencies of others. This leap from Achiever to Catalyst is a very personal one requiring deep introspection, and an opening in perspective regarding one’s place and purpose in the world. Development coaching is the ideal catalyst to ensure this shift takes place.

While mindset development is essential, new skills will also be required for managers to fully embody the Catalyst Level.  Catalysts must learn how to draw out and understand a wide range of personal motivations and styles. Coaching skills fit very well here, particularly  listening, questioning, trusting building, appreciating and re-framing skills. Catalysts also need facilitation skills to help them create constructive contexts and processes that can include and leverage a wide variety of views without getting stuck in the process.

The Challenge

Do you think and feel that there is a lack of effective leadership in the world? I do.  It seems like most organizations are over their heads attempting to handle complex problems that have never been faced before. And the increasing pace and difficulty of the challenges is relentless. The fallout of ineffective leadership is evident in stressed employees and neglected family lives.  I also hold the leadership gap responsible for the bigger problems we face, like global financial turmoil, environmental degradation and social injustice.

How do you measure up to the challenge of global leadership? Are you providing (for yourself or others) the necessary tools for leadership development in this age? The world needs us to grow up to higher levels of leadership.

Posted in Leader as Coach, Leadership | 1 Comment

Systemic Constellations Workshop with Heinrich Breuer

A couple of my friends are organizing this event which I am planning to attend. It will be a special opportunity to delve into some deeper aspects of ourselves. All are welcome! Here are the details:

Do you:

  • Want to have more fulfilling and rewarding relationships with family, friends and work colleagues?
  • Want to know what is stopping you from achieving your maximum potential in all aspects of life?
  • Have long-standing problems or frustrations that you seem stuck with?
  • Have an illness or condition that just won’t seem to heal?
  • Want more clarity about your finances or if you want to know why you do not get the things you would like in life?

Then by participating in a Systemic Constellation workshop you are taking a big step to doing something proactive in resolving these issues and realigning your life path towards better choices.

The Systemic Constellation process is an experiential therapeutic practice that aims to understand and resolve these challenges by helping us see and understand the unconscious behavior we display as a consequence of dynamics that may be present in our lives, often picked up in the families we grew up in. This practice helps unearth such ‘hidden’ dynamics that sometimes create the unwanted habits or compulsions, anxieties or blockages we experience.

The workshop will be led by a seasoned and highly regarded psychologist and psychotherapist, Heinrich Breuer, who has over 30 years experience in the practice and evolvement of Systemic Constellation work around the world. He currently serves as the president of the Milton H. Erikson Institute in Cologne and is a member of the management board of the Academy for Behavioural Therapy in Cologne. For the past several years he has also served as president for the German Society for System Constellations within the International Association for Systemic Solutions.

Workshop Details

Date/Time:   Monday, 21 November 2011, 2:30 – 6 p.m.
                          Tuesday, 22 November 2011, 9:30 a.m. – 12:30 pm and 2:30 – 6 p.m.
Venue:  14/F Prosperous Commercial Building
                 54 – 58 Jardine’s Bazaar, Causeway Bay, Hong Kong
Language: English
Cost: HK$2,800 per person
Sign up: Contact Elaine Pickering at elainehk@secretariat.com.hk

Further Details: Joan Ma, call 9309 5987 or email info@walkabouthk.com  or
Elaine Pickering at telephone 2869 9321 or email elainehk@secretariat.com.hk

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The Essential Benefit of Mindfulness

The brain is plastic. It develops throughout our lives in response to how we use it. This is one of the key insights from neuroscience. Our thinking habits are constantly getting further strengthened by practice.

It means we can train our minds to do what we want: to concentrate, to be creative, to be positive, to be intelligent, even to be happy. We have incredible potential to learn and change even those thinking habits that seem to be engrained as part of our personalities.

It also mean that non-constructive thoughts can easily become habitual in an unconscious cycle of re-enforcement. For example, the more we play computer games, the more we crave that certain mind stimulation, even when we know it is not good for us. If we get good at being critical, our brains will tend to jump into that familiar pattern, even when we want to be encouraging. If we spent a lot of time multitasking, it will feel more tiring to stick with one task and concentrate more deeply, even if this is what more complex tasks require. We are always training our brains to do what we most often do. Change takes effort.

Do you feel like you are in control of what you think? Thoughts come into our heads without our consent and we have never been taught how to handle those thoughts: how to take control of our minds. For most of us, our thinking has only been trained by outside forces –advertising, computer games, parental programming, work place pressure etc. The new insights of neuroscience and renewed interest in traditional mindfulness practices now give us the opportunity for new levels of self-determination.

This is the essential benefit of regular mindfulness training: to gain control of your thinking, and therefore of your life.

When you practice mindfulness, you gently and purposefully guide your thinking to follow your will. With practice it soon becomes easier, and you will be able to observe your own thoughts, gaining increasingly deep awareness of your own thinking and the impacts it has on you.

Thinking is the basic building block of so much of our lives. What we think affects how we see and interact with the world, and thereby it affects all of our results and experiences. That is why this essential benefit of mindfulness leads to so many secondary benefits including:

  • greatly enhanced focus and concentration,
  • a general improvement in overall health,
  • less stress, anger and mood disturbances,
  • freedom from our habitual thought patterns,
  • increased empathy and kindness, and
  • greatly increased general happiness.

Even a small investment of 10 minutes per day can yield discernible results. Are you ready to give it a try?

Learn all about mindfulness and how to start your own mindfulness training at the Hong Kong Premier of Mindfulness @Work on October 3, 2011.

For support in starting your own daily mindfulness training with the 8-week ‘Make It Happen’ series

Posted in Main Page, Mindfulness, Self-Improvement and Success tips | 1 Comment

Hong Kong Premier of Mindfulness @ Work

I’m thrilled to be launching Hong Kong’s first seminar and workshop series on Mindfulness @ Work, developed by The Potential Project, a Danish company specializing in corporate mindfulness training. Mindfulness is the latest trend in corporate effectiveness and personal well-being –and we need it in Hong Kong!

Increase your focus, concentration, presence and calm with practical scientifically-validated, mindfulness tools.

     When: Monday Oct. 3, 2011, 7pm to 10pm
     Where: Paragon Culture, 23/F, The Pemberton, 22-26 Bonham Strand, Sheung Wan

More info: Mindfulness at Work on October 3rd.

If you’re ready to begin new habits of mindful working, I’m also offering an 8-week program to help you start practicing both sitting and active mindfulness in your daily life.

What are the benefits? Mindfulness is part of a positive worldwide trend bringing more consciousness to business and more intrinsic joy to life. I’ve written an article about why mindfulness is important to me: The Top 5 Benefits of Mindfulness.

Posted in Events in Hong Kong, Main Page, Mindfulness, News & Events | Leave a comment

Top 5 Benefits of Mindfulness (For Me)

Since 2000 I’ve been practicing mindfulness in several ways, including sitting meditation of various kinds and mindfulness in action during my daily life. Looking back over this period of time, I can see tremendous gifts that these simple acts of mindfulness have brought me. I hope by sharing them here, I can also inspire others to start adding mindfulness practice into their lives.

1) Improved Listening Ability

As a coach, my ability to listen is my bread and butter. It allows me to connect with my clients, help them understand themselves and thereby make the decisions and changes that transform their lives. And as a leader it helps me understand the organization, the market, and make informed decisions.

I’ve improved my listening by training the mind to be still in yoga, meditation and walking mindfulness. And of course, mindful listening is a powerful practice in itself.

2) Fewer Bad Moods

A few years ago, I made a commitment to myself to be in a good mood, or at least a neutral mood, every day. About 6 months later, I suddenly realized one day that 1) I was in a bad mood and 2) this was my first bad mood in about 6 months! By then I had actually forgotten the declaration I had made to myself. And I had to think carefully about what I had done to make that happen.

One of the clues was not just what I had done, but also what I had stopped doing. For a few months at the beginning of the year I had been meditating for one hour every day. It seems that the positive effects of that practice had overflowed for a month or so before I started to revert to my previous bad mood pattern.

Scientific research into mindfulness backs up my experience and shows that mindfulness practices like meditation lead to improved moods and more happiness.

3) More Control of My Thinking

One of the most continually useful skills I have developed through mindfulness exercises is to be able to notice my own thinking and thereby gain much more control over it. Once I can catch myself thinking dis-empowering thoughts, I can quite easily change them to work for me instead of against me.

For example, recently I was doing my morning exercises and I heard the words in my head ‘I hate stomach exercises’. How dis-empowering! No wonder I find myself avoiding those exercises. I had never realized until then that I was internally demotivating myself with my thoughts while at the same time trying to motivate myself. It is truly amazing what we tell ourselves when we’re not paying attention!

Now that I know I have that dis-empowering thought, I can easily replace it with more constructive thoughts: “I choose to do those exercises because I want to.” “I love the results!” “And I can learn to love the feeling too.” By noticing the thoughts I’m having, I gain control of so many aspects of my life.

Most of the time our minds operate on programs that have been ‘installed’ years ago. Some of it is ancient programming from our animal past, some is from early childhood, often from experiences that are completely irrelevant to our current situations. Mindfulness allows us to notice those undesirable thoughts so that we can change them to suit our actual current needs rather than just living unconsciously.

4) More Freedom (to do what I choose, rather than doing what I can’t help doing)

Through the constant practice of noticing my own thoughts and changing them to suit me, I have gained much higher confidence in myself. I know from experience that my mind is plastic and can be changed through my own effort, as confirmed by recent developments in neuroscience. And I’ve already changed many of my old thought patterns so that I am less afraid of making mistakes and less bothered and stressed by the unending pressures of life. To me, this feels like freedom.

5) Insight

The more I practice mindfulness, the more it continues to inspire me. By listening to myself in the deepest way, I gain insight into the most frequently asked questions that I can’t read about in an FAQ: about who I am. In this noisy world, I’m inspired to find answers in the deepest quiet where I had not thought to look before.

Learn how to get the benefits of mindfulness at the Hong Kong Premier of Mindfulness @Work on October 3, 2011.

Posted in Angela's Interests, Main Page, Mindfulness, Self-Improvement and Success tips | 5 Comments