Creative mindfulness January 2015

CREATIVE MINDFULNESS

School of Modern Psychology Issue 4, January 2015 AU $7.95

Inside this issue: Creative Mindfulness Courses Articles & More

CREATIVE CONTENTS Page 3 We’re Celebrating!

Page 5 The Hero Within Page 7

Reaching Your ‘Choice Point’

Page 9 Finding Purpose Page 11

Time to Reflect

Page 13 (article continued) Page 15 (article continued) Page 17 (article continued) Page 19 Character Strengths Page 21

Become a Creative Minds Member

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MINDFULNESS EDITORIAL Welcome to our fourth edition of Creative Mindfulness.

As we’re on the cusp of a New Year, most of us spend some time in reflection.

What did we achieve, where did we go, what was memorable.

Yet few of us stop to ask if we lived the year according to our values. Some of us may not even be sure of what their values are.

So this edition takes a detailed look at how to mindfully reflect on the year that was, so that we can set up the next year on the right foot.

We need to start well to end well!

I hope you enjoy this month’s edition of Creative Mindfulness and thank our fabulous contributors for their inspiring artwork – Gillian ValladaresCastellino and Monic Brodeur – your contributions to our community, and this publication, enrich all our lives.

If you’ve enjoyed the magazine and would like to send me a message, or make a comment/suggestion, then I’d love to hear from you! my email is below.

Barbara Grace Director, School of Modern Psychology barbara@schoolofmodernpsychology.com.au

CREATIVE We’re Celebrating!!

We’re excited to announce that the School of Modern Psychology is officially endorsed and licensed by the International Association of Coaching (IAC) to provide Coach Training. I’m delighted that our School is associated with such a high-standing organisation and will be preparing future coaches who can demonstrate excellence in the 9 core masteries the IAC has developed.

To be accepted by the IAC is an honour, as they have a rigorous procedure including examinations, 1:1 meetings, learning agreements and Board review before being granted a license to represent them.

We chose to be aligned with the IAC because of their ethical procedures and the fact that being recognised as a coach is not about the number of hours you’ve completed in your studies, but whether or not you have the skills to masterfully connect with clients and assist them in moving towards their goals.

The IAC’s benchmark for coaches involves ‘competency’. Most of us have experienced teachers who had fantastic knowledge - yet were incapable of sharing it due to a lack of communication-based skills. What this means for me is that having a qualification doesn’t necessarily mean you’re any good at teaching the knowledge, sharing it with others or helping people achieve their goals.

It’s easy to do a quick-fix course and become a ‘coach’ - yet few coaches achieve high levels of excellence often because they’ve aimed to ‘tick a box’ without putting in the practice required to set themselves apart as excellent communicators and coaches who can effectively assist others move forward in their lives.

I’ve worked as a professional communicator for decades, helping individuals and organisations reach their ‘best’, and it’s this passion for excellence that excites me in helping the School of Modern Psychology deliver inspirational programs that can make a difference in people’s lives.

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People drawn to our School share a common purpose, and that is to be the best they can and this only happens within a safe and supportive environment.

The feedback I receive from our students is that the community provides the connection to like-minded people in ways that have created online friendships around the world. Personally, I feel blessed to be a part of our dynamic groups as learning from each other helps us all lean towards our higher purpose. And for me, there’s no stronger goal to have in life.

So, to celebrate this milestone we’ve created a super offer to help more people discover Creative Mindfulness OR Modern Psychology.

This special offer is for people who’ve loved either the Creative aspect of our programs OR for those who’ve loved the Psychology behind them.

If you have a Membership program with us - or are a current student of the School, then you’ll be receiving an email about this shortly, so please keep an eye out for it.

If you’ve already enrolled in the 2015 Coaching or Coach/Training program with us, you’ll automatically receive this offer - so you don’t have to do anything additional (although we do have a few hidden surprises for you just to say ‘thank you’ for jumping in on our early-bird offers during 2014).

I’m super excited about this, so keep a look-out for an email from us soon!

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The Hero Within Page 5

Most of us love h burning home, r act.

The hero is myth love of heroes ge there’s usually a in time.

Heroes inspire u situation. It give the face of coura

The most power a spider in spand that’s being buri transformation o arrives in an une

We cheer when ordinariness and they could be.

This January I’m the possibilities heroes to their fa square my shoul whatever challen

A hero’s journey yes to building b decisions, yes to can look to in tim

us because they act in ways that we hope we would if placed in the same es us a chance to live vicariously and be lifted above the ordinary to glimpse age, resilience and determination.

rful hero stories don’t usually involve a buffed Bond in a tight suit or dex. Instead it’s of a woman, man or child facing an internal struggle ied or causing anxiety. And it’s in this back story that we experience the of an ordinary person in meeting the extraordinary challenge that often expected form.

the reluctant hero finds the courage to rise above the ebb and flow of d self-doubt to overcome the enemy and define themselves as the character

m looking forward to seeing the latest crop of hero movies and to feeling and potential of good triumphing over evil, of ordinary people becoming amilies and of demons put to rest. A good hero story helps me walk taller, lders and hold my head a little higher in preparing my own inner hero for nges may come my way in 2015.

y begins when we say one word – ‘yes’. Yes to the challenges we’re facing, better relationships, yes to living a healthier lifestyle, yes to owning our o staying the course and ultimately yes to becoming the hero that others mes of struggle.

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hologised in our culture and often witnessed on nightly news feeds. Our enerates millions of dollars in block-buster movies, yet behind the action, back story around a struggle and a journey that has led them to this point

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heroes – people who break through all barriers to save a child from a rescue an animal or protect those unable to defend themselves. The selfless

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Reaching Your ‘Ch

When we’re aiming to do things differently most of us recognise a ‘Choice Point’ – a place w we’ll continue being trapped by our cravings, urges, emotions and memories or choose to m

It’s when reaching a ‘Choice Point’ that we either carry on kidding ourselves or finally choos and move towards not only the goals we want, but also becoming the person who can achiev

For some, change means checking if their behaviour matches their values – in other words w battles usually emerge when these are out of alignment.

In 1955 Rosa Parks boarded a bus in Montgomery, Alabama, after a long day’s work and cho bus any more. She refused to give up her seat to a white person and was arrested. Later she done does away with fear.” And it was fear that change wasn’t possible which kept the major black, at the back of the bus.

Fear of repercussion and ‘what-if ’ can stymie change. Yet in reaching a ‘Choice Point’ it com continuing to accept second-rate options.

If you’re like me, you can look back over your life and see many ‘Choice Points’ – some of th others by ultimately recognising that following the same path means ultimately more of the

There’s an exercise that asks you to imagine yourself as a 90-year-old sitting in a favourite ch back over the years. If you did this, what regrets would you have and what delights will you remembered as and who will you be remembered by?

Change starts with a decision. And successful change comes with having an ally – someone Luther King, after hearing of Rosa Parks’ arrest persuaded black people, who were 75% of th travel. The government of the day reached their ‘Choice Point’ through financial pain.

What will it take to reach yours?

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MINDFULNESS

hoice Point’

where we finally decide whether make the choice to change.

se to break through old patterns ve them.

what they stand for – as internal

ose not to sit at the back of the said, “Knowing what must be rity of bus passengers, who were

mes down to taking a stand or

hem reached through frustration, same.

hair and casting your mind recall? Who do you want to be

on your side. In 1955 Martin he passengers, to boycott bus

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“Have you found you life purp

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ur pose yet?”

Perhaps it’s time to embrace a new career as a Creative Mindfulness OR a Modern Psychology Coach.

The School’s Creative Mindfulness Coach program commences in February 2015. Discover how to use Modern Psychology, Creativity, Mindfulness and Coaching to not only discover more about yourself, but to also help others live life wholeheartedly.

To receive our brochure about this life-changing program email barbara@schoolofmodernpsychology.com.au

Time to Reflect

Let’s take time to re together that this is

Let’s start by taking

1. What were 2014

• Start with Januar ‘What were the hig

• Record your high

If it’s easier to chun October to Decem

2. What were 2014

• Use a separate pa highlights.

• Ask yourself, ‘Wh

3. Are you being tu

Looking back over yourself to be in flo energy and suppor 4. Values

• What fears did yo

• What new conne

• How did you exp

• How did your cor

• In what ways did

• What did you exp

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eflect on this year – we’ve shared so many great learnings, ideas and creativity s a wonderful time to stop and reflect on how 2014 has impacted each of us.

g a fresh page in your journal and considering the following questions:

4’s highlights for you?

y and consider each month - ask yourself ‘What were the highlights for me?’ or ghlights that made each month magical for me?’

hlights in a mind map, a list or create a visual image for each month.

nk the months into quarters (January to March, April to June, July to September, mber) then do this.

4’s challenges for you?

age (or section of your page) and follow a similar process as used to record your

hat were my major learnings about me and others this year?’

urned on or being turned off by your environment and/or relationships?

r your highlights and challenges so far, what do you need to understand about ow and in focus – to keep your light turned on so it shines brightly, with strong rt for your journey?

ou overcome this year?

ections did you make or deeper connections did you create?

pand your comfort zone and step into new territories?

re belief systems shape and evolve over the year?

d your body of knowledge expand and grow?

perience that you were humbled by?

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CREATIVE 5. What’s Your Action Strategy?

1. How often do you have to do something before you know you can do it well and feel successful?

• 1-2 times? If this is you, then in preparing for 2015 it’s important to describe one or two major events/activities that will be integral to you feeling as if you’re achieving something worthwhile.

• What will it take to keep you motivated and on-track?

• How can you stretch yourself in new ways and establish new benchmarks for excellence?

• 3-5 times? If this is you, then pick 3-5 events/activities you can engage with. To do this, set 3 to 5 goals in different areas of your life. (eg relationships, finance, learning + growth, health + mindset, career) that you can begin working towards.

To help with this choose a major goal to achieve each quarter so that by the end of 2015 you achieved a major milestone.

• Never know? Set one goal that inspires you in one area of your life and focus on what achieving it will mean to you. It’s important to feel what it’s like to achieve what you set out to do and to know that when you set your mind to doing something that you can follow through.

6. How do you know when you’ve had a great day?

Do you remember who you saw, the engaging conversations you had, your body feeling exhausted in a good way, or learning something new that’s useful for you in the future?

This helps you know whether you’re a person who needs VISUAL (what you see), AUDITORY (what you hear), KINAESTHETIC (what you feel) or AUDITORY DIGITAL (what you think/ know) activities to reinforce what you’re doing and to stay on track.

7. Know what gives you the energy to get what you want? Each of us has a ‘preferred’ learning style, even though we draw upon all of the following elements during our day.

If you are: Visual: Start your day by visualising it as you want it to be.

Auditory: Begin by recalling the people you’ll hear from and connect with during the day.

Kinaesthetic/Feeling: Commence the day off with movement and exercise. Doing physical activity helps you feel more invigorated and rejuvenated.

Learning: Think of information you want to share eg writing a book or blog, delivering training or sharing knowledge with someone. Develop a system/process around your work to help you get things done.

By understanding your learning style, you can become really productive and energised.

8. Are you Reactive or Reflective?

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MINDFULNESS • When you come into a new environment how do you respond – do you react by engaging in the opportunity or stand back and reflect on the situation?

• Do you wait to be greeted, or engage someone in conversation as quickly as possible?

• When setting goals do you wait for things to come to you, or do you decide what you want and go after them?

• Do you get your heart set on one thing and if it doesn’t come off give up, or do you have a range of goals knowing that some will have a greater chance of happening so that you’re not putting all your eggs in one basket?

• Consider how the way you react may have helped or hindered you and adjust your thoughts and actions if necessary.

9. Your Motivation Strategy: Away From or Towards Knowing what motivates you helps you develop strategies that will support your motivational style.

If you have a ‘Moving Away From’ motivational strategy this may mean that: • You usually focus on things that you’re not looking forward to.

• You may not be clear about ‘being in the now and being present’ and you may find setting long term goals a challenge.

• Here’s a suggestion: Set yourself some small goals that you must finish in the first quarter of 2015 or by the end of January. Allow yourself to know what ‘finishing’ looks and feels like - it’s often a reward in itself, so use this as a leverage point. Consider how ‘finishing’ could also be assisting others.

If you have a ‘Moving Toward’ motivational strategy this may mean that: • You are very clear on your outcome – to assist this, create detailed vision boards that you identify with.

• Be aware that if you are this type of person, if something doesn’t happen as you want it to, that you can become demotivated and put strategies in place to counteract this.

• Put structures and routines in place to support you.

• Create processes to maintain momentum that will help you keep things alive and moving along well.

10. Focus: When you go to sleep at night are you focusing on the day that was, or an event that will be tomorrow?

Focused on the day that was: • If you’re comparing your life to what has been, begin looking for models of excellence who www.schoolofmodernpsychology.com.au

CREATIVE have achieved the sort of goals you want to. Use these people as ‘benchmarks’ and ask yourself, ‘What would ‘Person A’ have done in the same situation?’

Focused on the next day:

• Use your ability to think ‘forward’ to set some short-term weekly goals that will help you stay on track for your next big outcome that you’re working towards.

• Every three months have a major goal to propel yourself forward – you may even set multiple goals.

11. Your Preference system is linked with your Learning Style -Visual (V), Auditory (A), Kinaesthetic (K) and Auditory Digital (Ad)

• Think of the way you prefer to receive information, plan your day or relax. The followin will give you clues as to which representational system you predominantly use.

It’s important to know this as it helps you put more energy into that system as it will support you in reaching your goals.

Visual: • Create a pleasing and stimulating environment to work in (consider lighting, colour harmonies, shapes of furniture and layouts).

• Wear clothes that visually please you.

• Use colour when working as it will stimulate your visual system.

Auditory: • Have sounds around you that are stimulating – perhaps music, nature or quiet.

• Listen to audios and webinars whenever possible.

• Ask yourself questions and listen for your answers.

Kinaesthetic: • Get active in the morning by exercising, walking, yoga, stretching.

• Check-in with how you’re feeling and ground yourself with mindful meditation.

• Give and receive at least 3 warm hugs/embraces.

Thinking: (Auditory Digital):

• This person is highly analytical, it’s how you learn and grow. Plan to attend seminars and trainings that will keep you stimulated.

• When writing your goals make sure they include the other systems Visual (V), Auditor (A), Kinaesthetic (K).

• Make sure your environment is stimulating with books, resource material and a variety of pens/pencils/markers.

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12. Are you a big picture person or details first (what, when, where specifically??)

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ng

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MINDFULNESS Big picture: • Be very abstract with your goal writing - think beyond the possible, imagine ‘what-if ’.

• Be sure about the very last thing that has to happen before you know that 2015 will be a great year.

Detail: • What are the first steps, what are the things you need to do to excite you to start your goals?

• Take the first step as quickly as you can.

• Know the very first thing you need to do eg measure your waist, empty fridge of processed foods. Your daily routines will then follow through.

• Vision – surround yourself with images of what you’ve achieved – vision boarding (future-oriented) will also be powerful.

13. If you could re-visit yourself when you were 14 years old, what would you tell yourself about life and achieving your dreams?

Be honest with yourself. Focus outside yourself. Believe in yourself. Know that you are good enough – in fact you are more than enough.

14. What’s Your Purpose?

Be clear about what turns you on. It’s part of your purpose and will usually involve one (or more) of the following: 1. Contribution to others – your blueprint is that you’ve made a difference to people – you’ll have goals that will help others.

2. Creating Things – ie the results you’ve achieved – when you write your goals you’ll have evidence for being here – there’s a finger print that can still be seen. What is your thing?

3. Systems and structures – establishing processes so that others can follow. Building a legacy and trust may be an important thing for you. What are the teachings you want to leave behind? Because you’ve been here a sustainable system is now available.

15. Vision and Intentions What’s your vision, your intentions in each area?

• What are you finance and wealth strategy for the next 20–50 years?

• What’s your vision for 2015? What are your close family and friends saying? What’s your ry environment like?

• What’s the vision of your tribe, your family, your friends? How is each member of your family and friends growing?

• Each of these areas can be a mind map or a vision board.

• Ask ‘What else do I desire?’

CREATIVE 16. How to do this.

Write down your goals by following this format: By (insert date), I will have achieved (insert your goal - make sure you express it as you want it - not as you don’t). As a result, I will see (insert what you will be seeing), I will be saying to myself (insert what you will be saying) and I will be feeling (insert what you will be feeling).

• Do a quarterly plan by creating (or purchasing) a wall calendar.

• Colour-code the four quarters of the year (eg Orange for Jan-March, Yellow for April-June, Blue for July-September, Green for October-December).

• Identify at least one major goal you’d like to achieve each quarter (you could choose a goal for each area of your life).

• List at least five mini-goals you’ll need to finish so that your major goal is achieved.

For example: Weigh 10kg lighter (use an exact figure that you want to achieve) by 31st March, 2015. Include the reason: eg to fit into my summer wardrobe when I go on holidays. Chart your expected weight onto the calendar to represent meeting the milestones. Include a mini-reward as you reach each milestone along the way.

17. Visualise Visualise going out to the end of 2015 where you’re sharing with your friends the best year you’ve ever had. Notice how wonderful your body feels. And as you look back on the year notice all the things you’re seeing because you’ve had your best year yet.

Notice: • Your energy • Your focus • You’re doing more and feeling good about yourself • You’re asking for help when need it • You’re showing gratitude every day

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CREATIVE

One of the exercises for the School’s Membership group involved looking at our Signature Character Strengths. This exercise was based on work created by Martin Seligman who is often considered ‘the fa Positive Psychology’.

By creating a visual response to the exercise, Gillian Valladares-Castellino, one of our members, creativ depicted an intricate spiral that reflects a beautifully detailed image reflecting growth and inter-related elements.

The Membership program has created an amazing community for shareing ideas and growing togethe

Often it’s in the reflection and the mindful focus on how we can bring elements together so they repres powerful symbol in our lives that helps create deeper meaning around the work we do.

Creative Mindfulness is a year-long program, where each week you can dive in and explore not only yo creativity, but also your approach to living more wholeheartedly.

More details about this program are on the back page of this publication.

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MINDFULNESS LEFT: “The image is spiraling out from my center of awareness towards expression in the world. This represents the intention to not only recognise my strengths, but to look for ways to apply them mindfully to my life.�

Gillian Valladares-Castellino BELOW: The prints we leave: a finger-print garden by Monic Brodeur

ather of

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sent a

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Creative Minds Membership If you’d like to remain connected with the School and receive great activities and reflections each week, including a monthly webinar – we offer a value-packed bundle where you can become a Member of our Creative Minds group and be part of our wonderful community.

That way, you’ll never miss receiving a copy of this journal.

Copy and paste the link below to check it out. http://bit.ly/1vSAZWb

http://bit.ly/1vSAZWb

© Copyright School of Modern Psychology www.schoolofmodernpsychology.

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