b3 mindfulness based cogninitive coaching

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MINDFULNESS BASED MINDFULNESS BASED COGNITIVE COACHINGCOGNITIVE COACHING

Patrizia Collard and Gladeana McMahonPatrizia Collard and Gladeana McMahonStressminus Stressminus andand Gladeana McMahon AssociatesGladeana McMahon Associates

GMc/PC 2012 GMc/PC 2012

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What is Mindfulness Based Cognitive What is Mindfulness Based Cognitive Coaching (MBCC)Coaching (MBCC)

MBCC brings together MBCC brings together

The skills of Cognitive Behavioural Coaching The skills of Cognitive Behavioural Coaching (thoughts, feelings, behaviours and (thoughts, feelings, behaviours and physiology)physiology)

The skills of Mindfulness The skills of Mindfulness (focused awareness) (focused awareness)


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Mindfulness DefinitionCoaching: Mindfulness Definition

""Mindfulness has been described as an Mindfulness has been described as an intentional focused awareness. A way of intentional focused awareness. A way of paying nonpaying non--judgmental attention on purpose, judgmental attention on purpose, and in the present momentand in the present moment..

Jon KabatJon Kabat--ZinnZinn


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Downside of 21Coaching: Downside of 21stst Century Century

LivingLiving

Live mostly in a state of Automatic PilotLive mostly in a state of Automatic Pilot Experience high Stress levels Experience high Stress levels Less able to tune into our Emotional Less able to tune into our Emotional

IntelligenceIntelligence


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: The Downside of 21Coaching: The Downside of 21stst

Century LivingCentury Living

Become disillusionedBecome disillusioned Diminish our creativityDiminish our creativity Loose our sense of purpose and visionLoose our sense of purpose and vision Internally rather then externally focussedInternally rather then externally focussed


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Biological EvidenceCoaching: Biological Evidence

Stress increases CortisolStress increases Cortisol Excessive Cortisol is toxic and can prevent Excessive Cortisol is toxic and can prevent

new brain cell growthnew brain cell growth Meditation changes the brain structurally and Meditation changes the brain structurally and

increases ability to withstand stressincreases ability to withstand stress


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: BenefitsCoaching: Benefits

Greater ability to manage stress Greater ability to manage stress Clearer and more effective communication Clearer and more effective communication Increased stability during periods of change Increased stability during periods of change


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: BenefitsCoaching: Benefits

Overall improvements in workplace Overall improvements in workplace functioningfunctioning

Improved abilities to address conflict in the Improved abilities to address conflict in the workplace workplace

Improved teamwork Improved teamwork Enhanced creativity and leadership in the Enhanced creativity and leadership in the

workplace workplace GMc/PC 2012 GMc/PC 2012

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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: ResearchCoaching: Research

Sensory Awareness Mindfulness Training in Sensory Awareness Mindfulness Training in Coaching: Accepting LifeCoaching: Accepting Lifes Challengess ChallengesCollard, P., Walsh, J., 2008.Collard, P., Walsh, J., 2008.Journal of RationalJournal of Rational--Emotive & CognitiveEmotive & Cognitive--Behaviour Therapy, Volume 26, No 1, p30Behaviour Therapy, Volume 26, No 1, p30--37 37


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Client CommentsCoaching: Client Comments

When I first started practising mindfulness I When I first started practising mindfulness I never thought I would take to it. Now, never thought I would take to it. Now, however, I look back and can see the positive however, I look back and can see the positive changes to my performance changes to my performance I do more in less I do more in less time.time.

Senior Partner, City Law FirmSenior Partner, City Law Firm


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Client CommentCoaching: Client Comment

MBCC has enabled me to communicate more MBCC has enabled me to communicate more effectively within my organization. I now effectively within my organization. I now realise I was pretty difficult to work with and realise I was pretty difficult to work with and put myself under intense pressure. I can now put myself under intense pressure. I can now listen effectively, save time and have far more listen effectively, save time and have far more productive relationships with colleaguesproductive relationships with colleagues

Chief Information Officer, Multinational Chief Information Officer, Multinational Retail CorporationRetail Corporation


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: The CBC ModelCoaching: The CBC Model

SituationSituation

PhysiologyPhysiology

Emotions Emotions ActionsActions

CognitionsCognitions


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: CBC PrinciplesCoaching: CBC Principles

Beliefs, underlying assumptions, negative Beliefs, underlying assumptions, negative automatic thoughtsautomatic thoughts

Realistic thinkingRealistic thinking Identifying cognitive distortions Identifying cognitive distortions Impact on emotions, behaviours and Impact on emotions, behaviours and

physiologyphysiology


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: CBC PrinciplesCoaching: CBC Principles

Behavioural ExperimentsBehavioural Experiments Challenges to create self enhancing thoughts Challenges to create self enhancing thoughts

and new behavioursand new behaviours Collaborative processCollaborative process Add in other aspects as required Add in other aspects as required e.g. e.g.

Personal branding etcPersonal branding etc


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Integrating MindfulnessCoaching: Integrating Mindfulness

Two routes : Two routes : asked forasked for and and introducedintroduced ExplanationExplanation Client agreementClient agreement Practices introduced during additional sessionsPractices introduced during additional sessions Homework practicesHomework practices Additional materials/MP3s/CDs etcAdditional materials/MP3s/CDs etc


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Integrating MindfulnessCoaching: Integrating Mindfulness

Exploration of learning both in session and Exploration of learning both in session and from homework practices (from homework practices (e.g. thoughts, e.g. thoughts, feelings, behaviours and physiology)feelings, behaviours and physiology)

Session Reflection SheetSession Reflection Sheet


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Mindfulness Based Cognitive Mindfulness Based Cognitive Coaching: Brief PracticesCoaching: Brief Practices

Mindful Breathing (Mindful Breathing (5 minutes5 minutes)) Positioning breathing throughout the dayPositioning breathing throughout the day Ask daily: Ask daily: What did I enjoy?What did I enjoy? What am I What am I

grateful for? What do I feel good about? What grateful for? What do I feel good about? What am I satisfied with? (am I satisfied with? (EGGSEGGS))

Walking, eating, toothWalking, eating, tooth--brushing!brushing!


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Take 5 minutes in the morning to be quiet Take 5 minutes in the morning to be quiet and meditate, listen to the sounds of nature, and meditate, listen to the sounds of nature, gaze out of the window, take a quiet walk, gaze out of the window, take a quiet walk, really be present when having a shower! really be present when having a shower!

When you sit down in your car, become When you sit down in your car, become aware of the quality of your breathing and aware of the quality of your breathing and how your body feels. how your body feels.


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While sitting at your desk, bring attention on While sitting at your desk, bring attention on a regular basis to your bodily sensations and a regular basis to your bodily sensations and your breath. Some people use the full hour as your breath. Some people use the full hour as a time to check on their breathing and make a time to check on their breathing and make sure it is slow and comfortable. sure it is slow and comfortable. Just beJust be for for a few minutes every hour. a few minutes every hour.


2020


Take something beautiful/meaningful to your Take something beautiful/meaningful to your workplace: it could be a photo of somebody you workplace: it could be a photo of somebody you feel close to, a plant you like, a photo of a special feel close to, a plant you like, a photo of a special nature scene. Place it where you can see it easily. nature scene. Place it where you can see it easily.

Take time at lunch or during breaks to connect with Take time at lunch or during breaks to connect with others in the workplace whose company you enjoy. others in the workplace whose company you enjoy. Invite them to talk about things that are not work Invite them to talk about things that are not work related. related.


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Change out of your work clothes when you Change out of your work clothes when you get home. This helps the transition into your get home. This helps the transition into your next "role" of the day. If you live with others, next "role" of the day. If you live with others, say hello to each of them. If you live alone, say hello to each of them. If you live alone, enjoy the feeling of quiet and peace in your enjoy the feeling of quiet and peace in your own environment. own environment.


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Mindfulness Reading ResourcesMindfulness Reading Resources

Full Catastrophe Living by Jon KabatFull Catastrophe Living by Jon Kabat--Zinn Zinn (Piatkus Books, 1990)(Piatkus Books, 1990)

Cognitive Behavioural Coaching in Practice, Cognitive Behavioural Coaching in Practice, Eds., Michael Neenan, Stephen PalmerEds., Michael Neenan, Stephen Palmer

The Mindful Workplace, 2011, Michael The Mindful Workplace, 2011, Michael Chaskalson, WileyChaskalson, Wiley--BlackwellBlackwell

Mindful Leadership, Michael, H, Dickmann, Mindful Leadership, Michael, H, Dickmann, Nancy StanfordNancy Stanford--Blair, 2009, Corwin PressBlair, 2009, Corwin Press


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Mindfulness Based Web ResourcesMindfulness Based Web Resources

The official UK website of Mindfulness Based The official UK website of Mindfulness Based Cognitive Therapy. Cognitive Therapy. http://mbct.co.uk/http://mbct.co.uk/

Useful information on Mindfulness Useful information on Mindfulness www.mindfulnet.orgwww.mindfulnet.org

Mindfulness information from the Mental Mindfulness information from the Mental Health Foundation Health Foundation www.bemindful.co.ukwww.bemindful.co.uk


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Thank you for listeningThank you for listening

Patrizia CollardPatrizia [email protected]@stressminus.co.ukwww.stressminus.co.ukwww.stressminus.co.uk

Gladeana McMahonGladeana [email protected]@gladeanamcmahon.comwww.cognitivebehaviouralcoachingworks.comwww.cognitivebehaviouralcoachingworks.com


b3 mindfulness based cogninitive coaching

Documents

cognitive mindfulness

mindfulness definitioncoaching

periods of change gmcpc

stress greater ability

stress clearer

sense of purpose

workplace overall improvements

cortisol excessive cortisol