Mindfulness Coaching Practices

March 15th of 2016, I was woken up at 4 am by an intense pain in my stomach. Attempting to start my day, I found myself staggering downstairs, only to be overwhelmed by nausea. It was a wake-up call, signaling that something was seriously wrong. This episode led me to a diagnosis that many hard driving professionals are familiar with: chronic stress and burnout, the silent toll of juggling multiple roles. At the time, I was navigating between 3.5 roles 1) being the Director of Business Development at a technology company 2) being an Executive MBA student at USC Marshall 3) being a new father 3.5) enduring a grueling three-hour daily commute from Pasadena to Santa Monica daily This pivotal moment marked the beginning of my deep dive into mindfulness. Until then I have studied various philosophy but never practiced. It’s a journey that transformed not just my personal well-being but also my professional performance. Through studying of classics like “Zen Mind, Beginner’s Mind,” immersing myself in multiple meditation retreats, absorbing countless content, and meeting with PhDs, I crafted a suite of mindfulness practices that became my cornerstone for not only managing stress but the source of high performance achievement - hit 120% of my sales goal that year 🛠️It’s became a secret weapon. A very useful tool. Here are some practical steps I've integrated into my life, which I believe can profoundly impact anyone's professional journey: 🧠Mindfulness Practices for High Performance Establish a Daily Practice: Each morning, I dedicate time for box breathing exercise (adopted by Navy Seals) This simple act of returning my focus to my breath whenever my mind wanders has sharpened my focus, improved my emotional regulation, and cultivated a powerful presence in all aspects of my life. Mindful Moments: Wove mindfulness into the fabric of my daily activities. I have blocked off time on my calendar in between back to back meetings. These brief moments for mindful activities between tasks have become a forcing function to reset and recenter. They enhance my engagement and efficiency with each task at hand. Mindful Listening: In every meeting and conversation, I practice fully focusing on the speaker, absorbing not just their words but also their non-verbal cues, without crafting my response in my head. This approach has not only deepened relationships but also ensured that I fully comprehend the nuances of each interaction. My journey underscores that peak performance transcends technical prowess; it's equally about nurturing mental resilience, embracing mindfulness, and fostering a profound connection with our personal value. In the high-stakes realms of management and revenue functions, where success is often quantified by outcomes, goals, and quotas, mindful approach offers a sustainable and fulfilling path to what we do. Helpful material in comment 👇🏼 #selfdevelopment #mentalhealth #mentalperformance #leadership

𝐒𝐭𝐚𝐫𝐭 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐢𝐧𝐠 𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐘𝐨𝐮𝐫 𝐋𝐞𝐚𝐝𝐞𝐫𝐬𝐡𝐢𝐩 𝐓𝐨𝐝𝐚𝐲 Are you hiding your true feelings to maintain that perfect leader façade? 🤔 It's tough, constantly acting like nothing bothers you. It's not only exhausting but can make you feel like you're losing a bit of yourself every day. But this constant suppression of emotions isn’t just draining; it’s dangerous. It leads to severe internal stress, potential burnout, and a leadership style that feels disconnected. Over time, your team might start looking for authenticity elsewhere, and top talent could slip through your fingers. What’s the fix? Mindfulness training—more than just a buzzword, it's a lifeline for leaders swamped by their hidden emotions. Here's how to get started with Mindfulness for Emotional Management: ✅ Breathing Exercises: Take a moment to focus on your breathing. Feel each breath as you inhale and exhale, grounding yourself. ✅ Mindful Observation: Dedicate time each day to simply observe your environment without judgment. Note the details around you—the sights, sounds, and smells. ✅ Identify Emotions: Regularly check in with yourself. What are you feeling? Name your emotions to better understand them. ✅ Journaling: Keep a daily log of your emotions and reactions. Reflect on what triggered your feelings and how you dealt with them. ✅ Safe Sharing: Begin to share your feelings in trusted circles. This could be with a mentor, coach, or peers. ✅ Workshops and Retreats: Invest time in mindfulness workshops or retreats to strengthen your skills and connect with like-minded leaders. Start using these steps, and you'll find your stress levels dropping and your connection with your team strengthening. Have you experimented with mindfulness in your leadership? What changes have you noticed? I’d love to hear your stories! 📣 ➖➖➖ Over the past two decades, I have dedicated myself to leadership and employee development, guiding individuals and teams for multiple Fortune 200 companies in multiple industries, as well as government and non-profits, on a transformative journey toward enhancing their leadership skills and realizing their fullest potential. Using my proprietary "𝐋.𝐎.𝐕.𝐄. 𝐬𝐲𝐬𝐭𝐞𝐦", we take a journey together to understand your unique strengths that we can capitalize on, and see if there are any behaviors that may have once served you well, but no longer do. We then define a plan to improve your strengths and mitigate those behaviors that may be inhibiting your growth and effectiveness. When leaders are highly effective, employees thrive and want to stay with the company, and also recruit others to join the company! ***** 👉 Type "𝐋𝐎𝐕𝐄" in the COMMENTS below to receive the FREE PDF and start your journey towards raising your consciousness. #leadership #personaldevelopment #management #mindfulness #culture #organizationaldevelopment

Mindfulness training has two main practice buckets: 1. Formal Practice 2. Informal/integration practice Formal practice is when you choose to do a technique and that’s all you do for a set amount of time. Formal practice helps you build mindfulness muscles. Most meditation apps offer formal practice. They’re like, “do this for 10 minutes.” It might be: - 5 minutes of sitting meditation - 20-minute social presencing dance - 10 minutes of guided box breathing It’s often in a controlled environment to make it easier (less distractions). Informal practice is often, not always, shorter in duration, like a micro-hit (30 seconds) or background practice. Informal practice is when you do a mindfulness technique, but you’re out in the world, and a bit more relaxed. You might pay attention to: - the sounds in the grocery store - the pattern on your tights - how your feet are touching the ground. You’re not in a special posture, but you’re focused. Informal practice can also include doing background practice, so while doing work, you’re also focusing on something lightly. On my morning commute. I do an informal practice on the bus. There is a panel near the front of the bus, where when the light hits it, it feels like an abstract animation. The colours are subdued, and it’s art. I don’t sit special. I watch pretty light patterns appear & disappear and it adds joy to my day. If you’re wanting to use mindfulness techniques to be more present at work, you’ll want to do both types of practice. Think of formal practice as gym workouts. You go there and work out the muscles. And informal is being able to carry groceries a few blocks because of the muscles, even though you’re still building them. One barrier to being mindful at work is thinking mindfulness techniques are only used on the cushion, and then dropping it as you live life. This creates a separation and it’s harder to benefit for the practice. If you want the benefits of mindfulness to seep into your work, bring it there with light and soft doses. #careerstories #mindfulnesstraining #mindfulness #meditation #careeradvice #mindfulnessatwork