Managing Change with Mindfulness Dana Samardzich, PCC, CPC Managing Change with Mindfulness

Philosophy Theory Strategy Technique

Roots vs. Branches

What keeps us grounded? Connection to others Core Values David Rico’s 5 A’s Attention Affection Appreciation Acceptance Allowing Core Values Living mindfully

Mindfulness Pay Attention!

“Paying attention, on purpose, in the present moment, non- judgmentally” Jon Kabat-Zinn

What is mindfulness?

Benefits of Practicing Mindfulness Reduced rumination Reduced stress Improves memory Improves focus More self-regulation (less reactivity) More cognitive flexibility—helps you adapt in negative situations

Benefits of Practicing Mindfulness Better relationship satisfaction—improved emotional intelligence Health benefits Reduced anxiety and psychological stress

Five Core Skills of Mindfulness Clarifying, setting, and reaffirming intention

Five Core Skills of Mindfulness 2. Cultivating a witnessing awareness

Five Core Skills of Mindfulness 3. Stabilizing Attention Photo by freedigitalphotos.net

Five Core Skills of Mindfulness 4. Strengthening of self-regulation

Five Core Skills of Mindfulness 5. Practicing loving-kindness Photo by freedigitalphotos.net

How do we practice mindfulness? The mindfulness attitude Nonjudging Patience Beginner’s Mind Trust Non-striving Acceptance Letting Go

How to Practice Mindfulness? Formal Practice

How to Practice Mindfulness? Semi-formal Practice (“practicing in the gaps”)

How to Practice Mindfulness? Informal Practice: Living Mindfully Watch your mind and emotions throughout the day Settling negative emotions as they arise Returning from distractedness to awareness Shifting from contractedness to openness Noticing and loosening judgment for yourself and others Manifesting love and kindness for yourself and others

How do I Teach Others to be Mindful? Be the example Meet them where they are

Conclusion

Coaching I specialize in helping professional women with their work/life balance using mindfulness. I start by helping them strengthen their roots—core values, relationships/support system, mindfulness. From there, we can set up a plan for the change the client wants to make (developing more branches, leaves, and fruit)

Resources and References “How to Be an Adult in Relationships” David Richo “Full Catastrophe Living” Jon Kabat-Zinn “Mindfulness Skills Workbook for Clinicians and Clients” Debra Burdick “The Five Core Skills of Mindfulness” Terry Fralich “Cultivating Lasting Happiness” Terry Fralich www.self-compassion.org Kristin Neff