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  • Redding the house

    Redding the house

    In Scotland we have the tradition of welcoming in the new year with a clean house – ‘redding’ or readying the house. It is thought to bring good luck.

    Today’s invitation is to bring some mindfulness and presence to your usual cleaning chores.

    When you are washing the dishes for example pay attention to the sensations of the warm water, the smell of the bubbles, or the sound of cutlery and dishes clinking in the sink. Take some deep breaths and focus on the repetition of swirling and wiping as you transform your dirty dishes into clean ones. Stay completely absorbed in the moment of washing the dishes.

    Perhaps when you’re doing laundry focus on the textures of the materials, noticed the changing weight and texture of the wet cloth or perhaps the heat and scent of warm clothes coming out of the dryer. Take a breath after you fold each item of clothing and be thankful you have clean clothes to wear.

    You can apply the same ideas to mopping or sweeping the floor, washing the windows, dusting and polishing, and even vacuuming. The principle is to really focus on what you were doing and engage all of your senses in that task. In the practice with the gratitude that you have a clean, tidy and warm place to live

    Later, reflect in your journal on any joy and peace you found in this activity.

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

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  • Between the lines

    Between the lines

    To be a great coach some people might say it means having great questions up your sleeve. In reality, a great coaching experience starts with great listening. Listening to what you are thinking and feeling, to what they are saying and might be thinking and feeling, and listening to what’s happening around and between you both.

    Too often we listen to respond: what will I say next? What does what they are saying mean for me? You are usually only half-listening.

    Sometimes we are able to actively listen and pay attention to what they are trying to say, as well as trying to figure out how they might be feeling. This experience is really about the other person and there are no distractions.

    When we start listening between the lines, we are not only fully absorbed in what they are saying to us, we are also paying attention to other factors such as tone, pace, body language and your own physical and emotional reactions to what you hear. You can almost experience their thinking process out loud.

    This is where real connections can be made, creating more awareness for you both. This creates deeper understanding and a natural energy that moves things forward.

    Experiment

    Today, the invitation is to work with a willing volunteer to practice this.

    Start by taking turns to talk for two minutes each about your favourite moment this year – or perhaps a film or book you’ve recently enjoyed. While you’re listening, think about how you’ll respond and notice any other thoughts that intrude.

    Repeat this, but this time during your two minutes of listening, your role is to be completely absorbed by what they say. Be fascinated. Notice anything you want to hear more about.

    Do this once more, and this time focus on their energy. What does this seem to feel like for them? Are they excited? How do you know? What clues do you set in their body language or hear in their voice? What about the words or metaphors they use?

    Afterwards, reflect in your journal about how you felt during these experiments – what different types of information did you glean during each practice, and how did you feel physically or emotionally when engaging in those different levels of listening?

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Deep breath

    Deep breath

    In the UK we have the custom of going for a walk on Boxing Day. It’s a great way to clear out the cobwebs and work off any overindulgence from the day before.

    The next time you go out for a walk, take some time to practice mindful breathing. Tune in to your breath, concentrating on the physical sensations such as the rise and fall of your belly or the air in your nostrils (cool air coming in, warmer air going out.

    Anytime your mind wanders, simply notice this and then gently bring your attention back to your breath, saying inhale and exhale if it’s helpful.

    Afterwards, note in your journal how this mindful breathing impacted your walk.

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Made you laugh

    Made you laugh

    Wishing you all a calm and peaceful Christmas 🎄

    Christmas Day can be tough for everyone. There are high expectations that are hard to meet. We’re blasted with social media content of people seemingly living their best lives that can trigger feelings that we’re not quite making the mark.

    The invitation today is to anchor on gratitude. Gratitude helps you regulate your emotions and boost your mood. It helps you get perspective and build your resilience.

    Amidst the chaos of today, find five minutes where you can sit quietly with your journal. Get comfortable and take a few breaths, then use one or more of these prompts.

    • Today I appreciate …

    • A beautiful moment today was when …

    • Something that made me smile today …

    • An unexpected pleasure was …

    • I loved it when I remembered …

    Afterwards, read what you wrote and say thank you. Take a few more deep breaths and continue with your day.

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Accessing the memory bank

    Accessing the memory bank

    Across the month I’ve invited you to engage your senses individually and together to become more aware of our present moment experience and increase our capacity to focus.

    Today the focus is on our sense of smell. Smell is closely linked to our brain’s memory centre and can often trigger powerful memories. Think about one or two of your favourites smells and then describe any feelings they trigger. Now think about memories these smells are associated with.

    For me, the scent of pine makes me feel relaxed and joyful, and is strongly associated with the magnificent real Christmas tree that takes centre stage in my living room each December.

    The invitation today is to take a few moments to soak up your favourite winter or christmas scent – it might be your tree or a candle, some pot pouri or a cinnamon stick, perhaps even snow or mulled wine.

    Take a few deep breaths and then slowly take in the scent of whatever you chose. Slowing down and mindfully paying attention to the different aromas that come through will help you develop your patience and self-control. Stay with these scents for five minutes, noticing without judgement any feelings that arise and memories that are triggered.

    Afterwards capture some of your reflections on this activity.

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Slow down and smell the coffee

    Slow down and smell the coffee

    Take five minutes today – just for yourself – to savour a favourite Christmas or winter treat. Maybe it’s a slice of Christmas cake, a segment of chocolate orange, some Lebkuchen or cookies, a cheeky mince pie or an indulgent glass of Bailey’s. Whatever luxury takes your fancy.

    Get comfortable, take a few slow, deep breaths and soften your gaze.

    Take your time to savour whatever treat you chose. Notice the colour, shape, texture, smell. Is it warm or cool? Does it start to melt or crumble as you touch it. Enjoy a slow first sip or bite, noticing the sensations in your mouth and on your tongue. Breathe slowly and deeply again.

    Continue to appreciate your tidbit and this five minutes of peace.

    Afterwards jot down a few notes of what this experience was like and how your energy felt before and after.

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Monotasking

    Monotasking

    We are all so overloaded these days with information and stuff that needs to be done that we rarely give anything our undivided attention.

    But multitasking actually increases stress and decreases productivity – some studies suggest by as much as 40%.

    Monotasking, or focusing on one task at a time, is not only good for our well-being but also makes us more productive and efficient. Being able to monotask for long periods allows us to do deep work – focus on a demanding task for an extended period of time – and can lead to breakthroughs and higher impact on projects and goals.

    We can increase our capacity for deep work by practicing monotasking on shorter goals repeatedly, building up the length of focused time to eventually reach 1-2 hours.

    Today, choose one task to focus on fully. It could be clearing out a drawer or filing some emails or papers, reading an article – whatever you feel like.

    Put away all distractions including your phone or other devices and immerse yourself for five minutes wholly on this and nothing else.

    Afterwards, reflect in your journal what you noticed about your energy and productivity.

    #fiveminutefocus #monotasking

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Wrapped attention

    Wrapped attention

    Are some of your gifts already under your tree? Tune into your sense of touch today – Choose a wrapped present and carefully explore how it feels.

    How heavy is it? What textures do you feel on the wrapping? Perhaps there’s tape string, a gift card or maybe a ribbon. Run your fingers over the creases where the paper is folded.

    Can you guess what might be inside? Gently squeeze the present and set of you get any clues about what is under the paper – are there clear edges, or it’s it soft?

    Afterwards, write down any impressions of these sensations – touching the material and textures, and any memories they evolved or connections your mind made.

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Sounds lovely

    Sounds lovely

    Continuing this series of short practices to develop your focus and find spaces of calm, today’s invitation is to pay attention to your sense of hearing.

    Get comfortable, close your eyes or lower your gaze and take a few slow, deep breaths.

    Bring your attention to your breath, inhaling through your nose and slowly breathing out through your mouth. If it helps your focus, say inhale and exhale to keep your attention there.

    Now bring your attention to your environment and the noises you can hear around you. Name the things you hear and keep listening for more.

    What is the most distant sound you can hear? Perhaps voices, birds or dogs, or maybe an airplane or other vehicle.

    What about the noise closest to you? It might be your own breathing, heartbeat or tummy growling.

    Take a few more breaths and then open your eyes and, if you like, note down some thoughts about this experience. What surprised you? What felt different for you afterwards?

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness

  • Christmas reflections

    Christmas reflections

    Some prompts to choose from for your journal.

    What are you most grateful for at this time of year?

    What makes you feel most connected to others at this time of year?

    What has changed for you since this time last year?

    Get comfortable, take some slow breaths and write freely for five minutes. Notice how it feels as you experience this exercise. What ideas or insights emerge for you as you reflect on this time of year – and what might you choose to do as a result?

    #fiveminutefocus

    #creatingawareness #wabisabi #energyflowswhereattentiongoes #reflect #pauseandbreathe #leadershipcoaching #lifecoaching  #coachingtoolbox #coachingtools #wellbeing #selfcare #lifeworkbalance #balancecoaching #solutionsfocused #mentoring #mindfulleadership #personaldevelopment #mindfulnesstips #justbreathe #dothework #emotionalintelligence #mentalhealthtips #mentoring

    #scotlandsmallbusiness #edinburghbloggers #edinburghbusiness