Mindfulness

Videos Mental Clarity and Emotional Intelligence

Leslie Perryman • November 1, 2017
Plan For Greatness by Alister Gray
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1. Plan For Greatness
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Creating a plan of action is a key ingredient in any form of success, whatever that may look like to you. Once we are clear on what we would like to achieve, we can reverse engineer the process, and create a plan of actionable steps that will take us closer to our desired outcome. In this exercise, Alister will help you create your own personal "success path" through visualization and a self reflective writing task.
2. Create Success Through Habits
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Success usually does not happen overnight. Most often it is the daily habits we have in place that lead us closer towards our goals or further away. In this session, Alister will lead you through a short meditation followed by some self-reflective writing. You will imagine your ideal workday and the healthy habits that will allow you to accomplish more each day.
3. Strengthen Your Self-Belief
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It’s not uncommon for us to doubt our own abilities, to fear the future and to question “am I good enough?”. We may spend countless hours comparing and self-judging, focusing on the things we don’t have and we can’t do, while forgetting to acknowledge all the things that we do have and all the things we can do! In today's exercise we will focus on cultivating a stronger sense of self-belief. We’re going to take a little time to celebrate our greatness, to reflect on our accomplishments and to remind ourselves of what we are capable of when we set our mind to it.
4. Confident Communication
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Not feeling properly heard and understood by other is a common trigger for stress, and can leave us resentful and unhappy. This session will focus on improving communication skills through developing assertiveness. Dr. Catherine will introduce you a script that you can try out using to help you to communicate more assertively and express your feelings effectively.
5. Find Clarity and Focus
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Stress easily accumulates when we have a long-do list, multiple deadlines and competing priorities. It’s very easy to end up living a life that is inconsistent with your personal values, spending lots of time and energy on things that perhaps aren’t what you really value as important. To help you to clarify your values, Dr. Catherine will guide you through a personal values exercise. This will enable you to clarify what is really important to you, to help you to start living more fully by your values and have a more fulfilling life.
6. Release Tension in the Body
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One of the physical signs of stress is muscular tension throughout the body or in specific areas like the neck, shoulders, back and head. In this session Dr. Catherine will guide you through a Progressive Muscle Relaxation technique which will enable you to release tension in the body so that you can begin to feel more calm and relaxed.This exercise can be done sitting in a comfortable chair, at any point during the day, but it’s even better to do lying down, especially in bed at night.
7. Peaceful Mind Visualization
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Visualization is an effective technique for managing both stress and anxiety. With practice, this technique can enable you to achieve a sense of relaxation in just a few minutes - perfect for when you’ve had a busy stressful day. In this session, Dr. Catherine will guide you through a visualization where you can imagine yourself in a peaceful and safe environment, somewhere that makes you feel calm, happy and relaxed. The more you practice this exercise, the more naturally you will be able to imagine yourself in your peaceful place, and the greater the relaxation effect will be.
8. Mindful Body Relaxation
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When we are feeling very stressed, it’s easy to feel ‘stuck in our head’ and disconnected from our physical selves. In this session Dr. Catherine will guide you through a mindful body scan. This is a practice that aims to increase your awareness of the whole of your body to help you to feel calmer, more centred and grounded. You can do this any time of day, but you might like to try it when you’re lying in bed at night, or upon waking in the morning. Be sure to wear comfortable clothing.
9. Deep Breathing For Relaxation
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To effectively combat stress, we need to elicit the relaxation response. This is a physical state of deep rest which involves a number of physical changes in the body - your blood pressure decreases, your breathing slows down, your metabolism decreases, your heart rate slows down and your muscles relax. In this session Dr. Catherine will guide you through a simple deep breathing technique.
10. Calm the Mind
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When we are very stressed, we can feel unable to focus and think straight, wrapped up in worries about what may or may not happen. This can lead you to feel overwhelmed, anxious or panicked, making difficult situations even harder to cope with. One way of regaining your mental focus from an intensely emotional state is through the use of grounding techniques. In this session, Dr Catherine will show you a simple technique you can use when feeling overwhelmed to calm yourself and refocus.
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Alister Gray
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