2016
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Managing Personal Finances
The Benefits of Budgeting
When going on a road trip, most people have a map which tells them how to get from point A to point B. The map is important, because it tells you how to get to your desired destination. A well developed budget is just like a map to help you reach your financial goals. You start at point A, and the budget helps you go the distance get to point B.
Having a budget can be very beneficial to get the hardship of debt off of your plate. Debt is money that is owed by one person to another person, or company. Many people these days struggle with the burden of debt. The Pew Charitable Trusts reported in 2015 that 80% of Americans were in debt. The median is almost $68,000 for Americans, talk about stressful! Debt can take many different forms, here are just a few:
- Mortgage
- Credit Card
- Medical Bills
- Personal Loans
- Car Loan
- Bank Overdraft Charges
- Student Loan
A well-crafted budget could help you create a savings. In this context savings means money that a person has saved, usually through a financial institution, but not always. Having a savings is critical, and often overlooked. You never know when lightning is going to strike, the car is going to break down, or you suddenly need to have an emergency appendectomy. The boy scouts have a motto, always be prepared. We don’t always know what is coming our way in life, but a little foresight and preparedness can help. Saving a small emergency fund could mean the difference between saving the day, or total disaster. Here are a few different types of events you could save for:
- Car Repairs
- Housing Repairs
- Medical Costs
- Retirement
- Unexpected Unemployment
When a person is weighed down by their financial situation, it can cause a lot of stress and anxiety. Stress and anxiety can make it hard to function in life. Feeling the overwhelming pressure can be debilitating for some people. Stress and anxiety can also manifest in the following ways:
- Heart attack
- High Blood pressure
- Depression
- Gastric Conditions, such as stomach ulcers
- Substance abuse
- Eating disorders, weight loss/ or weight gain
- Insomnia
Financial stress and anxiety can be curbed by having a properly developed budget in place. A budget can help you manage your monthly spending. Your budget can even help you get out of debt, if that is one of your goals.
Financial strain can affect more than just your physical health; it can affect your relationships also. When you’re stressed out, that always has a way of leaking into your relationships with your spouse, family, and friends. A major cause of divorce in America is related to financial issues. When financial stress is at the forefront of your mind, it can cause you to be distant, and irritable towards your loved ones. Sometimes we have to borrow money from a loved one, which can add even more tension to an already strained relationship. Not only are you trying to get yourself back to level, financially, but having to figure out how to pay your loved one back.
For more on our Managing Personal Finances Course, please visit: https://corporatetrainingmaterials.com/course/Managing_Personal_Finances
Servant Leadership
What is Servant Leadership?
Servant leadership is a business philosophy that emphasizes the act of the leader, such as a manager or supervisor, focusing on the growth and development of their employees and ensuring their success. In doing so, the leader succeeds when their employees do. In a business team, servant leadership cannot only help employees achieve and grow, but it can also benefit their leaders and the company as a whole.
It is a leader’s responsibility to guide their followers on the right path. But to become a better leader, it’s not enough just to take the wheel and steer – you must also be willing to serve your followers and assist them in their own journey. A servant leader should have a desire to serve their employees, which includes taking the time to identify your employees and how they perform or being beside them as they face challenges. Take the time to assist in their growth and help them work toward achieving their goals. Don’t be afraid to give yourself into their processes and become part of their evolvement.
As a leader, it is a common feeling to absorb the ‘power’ of the position and a have a sense of superiority. A servant leader does not save this power only for themselves because they learn to share it with their team of employees. Employees under a servant leader should feel some of the servant leader’s power and pull, which can make them feel more empowered in their place on the team and in their own abilities. Sharing the power allows employees to feel like their contributions matter and that their input is valued.
Share the power by:
- Delegating
- Asking employee opinions
- Working together on challenges or projects
- Taking a census, when possible
One of the main principles of servant leadership is the act of putting other’s needs ahead of your own. As a leader, we can sometimes think in the ‘ME’ mentality and want to focus on our own agenda and needs. But in servant leadership, the leader must focus on his team of employees first before focusing on themselves. The leader should focus on what the employee needs or wants, how they can achieve this and how it will make them successful in the long run. A leader should strive to develop relationships and even friendships with their employees and deliver feedback when possible. They must be able to set their own ego aside and realize that without their team of employees, no one can be successful.
Once again, as a leader, we can focus on our own goals, responsibilities and even our own challenges. But as a servant leader, the needs of the employee should come first and the main goal should be to help them succeed and grow in the company. A good leader knows that a chain is only as strong as its weakest link, so everyone benefits when every employee is encouraged, mentored and motivated. Sometimes this may mean you’ll have to share in successes as well as failures, but every goal set and worked together is another stepping stone for the employee and helps them work toward their ultimate target.
Help employees grow by:
- Encourage goals
- Give feedback when possible
- Listen to their questions and requests
- Offer help but don’t complete things for them
For more on our Servant Leadership course, please visit:
https://corporatetrainingmaterials.com/course/Servant_Leadership
Contract Management
Every business relationship relies on contracts. Contracts are made with vendors, employees, customers, partnerships, etc. These agreements must be managed carefully, which is where contract management comes into the picture. In order to effectively implement contract management, however, it is necessary to understand what it entails.
Contract management is not just contract administration. Rather than simply drawing up the contracts, the manager works to ensure that the entire process runs smoothly. The contract manager is involved in not just the planning and development but also the execution of the contract, and beyond to the point of renewal. Typical contract management activities include:
- Contract creation
- Negotiation
- Assessment
- Relationship management
- Contract amendment
- Audits
- Renewal
All contracts are legal documents that establish the right and responsibilities of the parties involved. Contracts can be created for almost any situation, and will ideally involve legal. There are four basic contract types, and they are chosen based on the factors and data available. While the list is not exhaustive, it is a good starting point. These common contracts are:
- Fixed Price Contracts: The price of the item or service is usually fixed and will not change, which benefits the buyer. Variations of this contract include firm fixed price, fixed price with adjustment, fixed price with incentive, fixed price with downward price protection, and fixed price with redetermination.
- Cost Reimbursement Contracts: These contracts benefit the seller. The buyer agrees to pay a price, free, or partial fee. Common types of these contracts include cost-sharing and cost without fee.
- Letter Contracts: These contracts allow the suppliers or vendors to take action before the details of the agreement are finalized. The buyer is at risk if liability limits are not clear.
- Partially Defined Contracts: Created when one or more aspects, such as goods, services, and deliveries, are not known ahead of time. These include value contracts, quantity contracts, and time and material contracts.
For more on our Contract Management course, please visit: https://corporatetrainingmaterials.com/course/Contract_Management
Life Coaching
Life coaching can be a great tool to help someone learn to feel more confident, more empowered and capable of handling various decisions and situations. When employees take these skills they learned and apply them to their workplace, they find they perform better, work better with others, and feel more confident to branch out and create more business goals.
One of the most important tools anyone can have when preparing to make a change is to create some form of a game plan. After all, a well thought out plan can be the difference between success and failure. The game plan serves as a blueprint for how the employee wants to create, progress toward and achieve their goals. By planning out goals and targets ahead of time, the employee is better able to create a ‘vision’ to focus on, foresee any problems that may get in the way, and be more overall prepared when putting their game plan into action.
Parts of a game plan:
- Setting goals
- Outlining actions and processes
- Setting timelines and deadlines
- Include important people
For more on our Life Coaching course, please visit: https://corporatetrainingmaterials.com/course/Life_Coaching_Essentials
Train-the-Trainer
Tackling Tough Topics
Some elements of training are difficult, but you’ll get through them because you are a professional. You may be asked to facilitate a subject that is very sensitive, or could find yourself part way through a presentation and learn that you have struck a nerve and will need to adjust your material.
Tough Stuff to Watch Out For
Imagine that you have just been asked to provide health and safety training for your organization. You have never given this kind of training before, and in reality know little about it. However, there was a serious injury at the workplace two weeks ago that left one worker dead and another seriously injured. The difficulty is not just that someone died on the worksite, but also that you, as the in-house trainer, know all of these people very well.
What can you do to identify these difficult situations before training and be prepared for them?
Adjusting Your Material for a Sensitive Issue
Sometimes the unexpected can arise in an otherwise harmless training sessions. People can often be pre-occupied with unfinished tasks at work, family pressures, and many other things. If you are treading close to emotional issues, it is possible that you will strike a nerve with someone. In addition, sometimes we are addressing sensitive issues in training that people may react emotionally to.
The greatest tools for you in adjusting your materials come to light before your actual training takes place. If you have been able to do some pre-training survey work, or even just interviewed a supervisor, then you will uncover the issues before entering the training room, and be able to prepare yourself for what will follow.
If you do not have the luxury of pre-training interviews, then your flexibility at managing a classroom, dealing with change, offering support, and creating a safe learning environment will all contribute to the success of this training endeavor.
Dealing With Sensitive Issues in the Workshop
One way to deal with sensitive issues is to provide an attitude survey before a tough topic is discussed. This allows participants to put their thoughts and reactions on paper, and provides them with some thinking and adjusting time before the topic is discussed aloud among the group, or before other activities get underway.
Here are some tips for using an attitude survey in your training:
- It does not have to be called an attitude survey. Title it as something that makes sense and fits with your training plan. The term “attitude survey” is here for you to see, but might seem intimidating for participants depending on the subject.
- Participants may not want to reveal their answers to one another. Watch closely to ensure that people are not intruding on one another by forcing someone to reveal their thoughts.
- The attitude survey can be a good pre- and post-training activity. Participants can use the tool to monitor their own thinking or shift in perception throughout the training process.
It may seem straightforward to offer an attitude survey, but you need to watch your language. Make sure that statements are not open to interpretation or bias, by using clear and simple language. It also helps in our program design stage to have a colleague review the questions or statements with you so that you can prepare an effective survey.
https://corporatetrainingmaterials.com/course/Train-The-Trainer
High Performance Teams – Remote Workforce
Characteristics of High Performance Teams
There are many different characteristics for high performance teams. We could list different characteristics for days! In this section, we will discuss the four main characteristics of high performance teams. The characteristics are excellent communication, being goal-oriented, flexibility, and being committed.
So, what is communication? Communication means relaying thoughts or ideas to another person. Communication is broken up into three categories: verbal, written, and nonverbal. Every good relationship depends on great communication. Being able to effectively communicate with one another is an important asset on any team. Most problems in a team dynamic are due to poor communication. Most of the time these problems are because of a misunderstanding, where someone didn’t communicate effectively.
Goals are important for everyone, both personally and professionally. Having a goal gives you something to reach for, to improve yourself or your life. A goal is something that a person or persons works to achieve. A goal can be tangible, which is something that they can physically touch, like building a model rocket. You can also have intangible goals, which is something you can’t touch, like learning to speak Chinese. High performance teams are known for being goal-oriented. These teams are laser focused on the task at hand, and work together to achieve their collective goal.
High performance teams are known to be very flexible. They understand the steps they have to take in order to complete their tasks, and will use the most effective route to achieve their goal. This may entail changing the route used to complete the task. Leadership changes often, members of the team will change team leads depending on which member is best qualified. Team member duties can change from project to project.
High performance team members are committed to the team and completing their goals. A committed team member is loyal and dedicated to their team, job, company, and the task at hand. These teams are engaged in their tasks and are committed to obtaining their goals. At the end of the day, they want the best for their company, and team, not unlike a parent wants the best for their child.
For more on High Performance Teams, please visit: https://corporatetrainingmaterials.com/course/High_Performance_Teams_Remote_Workforce
Interpersonal Skills
Making Small Talk and Moving Beyond
Small talk is the “ice-breaking” part of a conversation; it is the way strangers can ease into comfortable rapport with one another. Mastering the art of small talk —- and how to build from this stage— can open many personal and professional doors. In this chapter, we will discuss how to start a conversation, as well as how to skillfully ease our conversation starters into deeper levels of talk.
Many people are interested in initiating friendships and productive business networks, but they don’t know how to start. Indeed, going up to a stranger and making an introduction can be incredibly anxiety-provoking for some people. The same goes with finding something to talk about with someone you already know, but are not familiar with.
The following are some tips in starting a conversation:
- Understand what holds you back. The first step in developing conversation skills is to understand what factors — attitudes, feelings, and assumptions — interfere in your ability to skillfully handle a conversation. Is it shyness? Fear of rejection? Difficulty in dealing with people in authority? Awareness of what holds you back can help you manage your anxieties better, and give you more control over how you handle yourself during social situations.
- Know what you have to offer. In the same way that you have to make an inventory of your weaknesses during social situations, you also have to take stock of your strengths. Confidence in initiating conversations does not begin with knowing what tried-and-tested lines are out there. It starts with a sincere belief that you have something to contribute to a discussion, and that people would find it a pleasant experience to get to know you. If you have this self-assurance, you can be more at ease and more natural around other people.
- Be interested about people. Genuine curiosity and openness makes starting a conversation less threatening; it grants incentive to approach people.
Cultivate the attitude that meeting people is an enriching experience. It shouldn’t be that hard; this mantra goes beyond self-talk. Many find that you can actually learn a lot about yourself, about life and about various subject matters, just by simply engaging in constant conversation. And remember: being interested in a people doesn’t end after you’ve spent time with them. Even those you’ve spent years with can still tell you something you don’t know!
- Create an arsenal of conversation starters. For people not used to skillfully handling conversations, the first few tries can feel awkward. While you’re still finding your footing, you can rely on some recommended conversation starters. Among them are:
- Introduce yourself. The most straightforward way to start a conversation is to offer your name and your hand. By making the first move in breaking silence, you’re sending the other person an invitation into conversation. If you can make the introduction with a smile, better.
- Comment on something in your immediate surroundings, maybe the location, or the event you both are attending. Things that you both can relate with are good conversation starters, as it does not alienate anyone. Example: “It’s really crowded tonight, isn’t it?”
- Comment on something the other person or people would find interesting. For example, if you’re talking with someone known for his or her art collection, you may call attention to an art piece within your vicinity, or inform him about an exhibit you heard about. Example: “Hey Bob, I just heard that the National Museum is hosting a Renaissance week.”
And if you have no prior knowledge about the person you want to strike a conversation with, you can take a guess at their interests by subtly checking what they are looking at, or studying their appearance. Example: “That’s a lovely brooch. It looks like an antique.”
Relax. “Be yourself” is generally good advice for handling social situations. Conversations are more comfortable and engaging if you simply relax, and let your personality do the talking. Don’t pressure yourself coming up with something funny, clever, or new. Scripts are okay while you’re still developing your social skills, but make sure you also give conversations your personal touch!
For more on Interpersonal Skills, please visit: https://corporatetrainingmaterials.com/course/Interpersonal_Skills
Measuring Results From Training
In order to effectively evaluate each level of training, you will need a variety of tools. In this post, we will learn about some different types of measurement tools that can help you effectively evaluate results.
Goal Setting
Individual goal setting is an excellent way to measure behavior and results. Trainees should set goals during the workshop and then evaluate their progress at pre-determined intervals afterwards.
In order for goals to be effective, make sure they follow the SMART acronym:
- Specific: Success coach Jack Canfield states in his book The Success Principles that, “Vague goals produce vague results.” In order for you to achieve a goal, you must be very clear about what exactly you want. Often creating a list of benefits that the accomplishment of your goal will bring to your life, it will give your mind a compelling reason to pursue that goal.
- Measurable: It’s crucial for goal achievement that you are able to track your progress towards your goal. That’s why all goals need some form of objective measuring system so you can stay on track and become motivated when you enjoy the sweet taste of quantifiable progress.
- Achievable: Setting big goals is great, but setting unrealistic goals will just de-motivate you. A good goal is one that challenges, but is not so unrealistic that you have virtually no chance of accomplishing it.
- Relevant: Before you even set goals, it’s a good idea to sit down and define your core values and your life purpose because it’s these tools which ultimately decide how and what goals you choose for your life. Goals, in and of themselves, do not provide any happiness. Goals that are in harmony with your life purpose do have the power to make you happy.
- Timed: Without setting deadlines for your goals, you have no real compelling reason or motivation to start working on them. By setting a deadline, your subconscious mind begins to work on that goal, night and day, to bring you closer to achievement.
Self-Evaluations
Self-evaluations are effective at the first three levels of evaluation, and can be effective at the fourth level depending on the topic. Common types of self-evaluations include:
- Pre-workshop and post-workshop tests to assess learning
- Reactionary questionnaires
- Personal assessment quizzes
- Self-reporting metric systems
When measuring reactionary feedback, open-ended questions such as, “How did you feel about the training?” are fine. However, you should also include scale-based questions so that you can evaluate the group as a whole and evaluate the individual on an objective basis. When measuring learning, behavior, and results, questions that are objective and closed or scale-based are necessary for accurate assessment.
Peer Evaluations
Peer reviews are an excellent tool for measuring behavioral changes. However, you must ensure that the assessment system is well designed to prevent bias.
One excellent tool is 360 degree feedback. This system is designed to gather feedback from all of the people around an employee – their co-workers, subordinates, superiors, clients, etc. There are many resources available that can help you design a good 360 degree feedback system. If the topic that you are training on has high value, it can be worthwhile to take the time to develop a peer review system to accurately measure behavioral changes.
Supervisor Evaluations
Supervisor evaluations are an important part of evaluating behavior changes and assessing results. Like peer reviews, a behavioral evaluation system should be set up before the training. It should be ratings-based and include closed questions to help the supervisor stay objective. When asking supervisors to measure results, those results should tie in with the employee’s regular metrics whenever possible. This achieves two things: it ensures that the measurements are relevant to the employee’s day-to-day duties, and it minimizes the amount of extra work that the supervisor has to do. (Often, if measuring training causes more work for supervisors, they will often avoid completing the evaluation, or spend minimal time doing so.)
Two notes of caution about supervisor evaluations:
- The employee must know which metrics will be evaluated after the training.
- Like peer evaluation, supervisor evaluation can be biased. Develop your metrics accordingly.
High-Level Evaluations
Depending on the scenario, you may want to ask high-level executives in the organisation to complete an evaluation. This will typically reflect behavioural changes and or measurable results. They will be particularly effective at helping you determine if your training was effective for the entire group. Make sure that these types of evaluations are necessary, focused, and short.
As well, although company executives are typically not involved in the nuts and bolts of training, they may want to see a high level evaluation report, particularly if the training was expensive, required by law, or was expected to have a high impact.
When you are planning the training, make sure to gather expectations from these key stakeholders, including timelines for results and the level of detail desired. Then, use this framework to build a results report tailored to their needs. The report will typically reflect behavioural changes and or measurable results.
https://corporatetrainingmaterials.com/course/Measuring_Results_From_Training
Interpersonal Skills
Making Small Talk and Moving Beyond
Small talk is the “ice-breaking” part of a conversation; it is the way strangers can ease into comfortable rapport with one another. Mastering the art of small talk —- and how to build from this stage— can open many personal and professional doors. In this chapter, we will discuss how to start a conversation, as well as how to skillfully ease our conversation starters into deeper levels of talk.
Many people are interested in initiating friendships and productive business networks, but they don’t know how to start. Indeed, going up to a stranger and making an introduction can be incredibly anxiety-provoking for some people. The same goes with finding something to talk about with someone you already know, but are not familiar with.
The following are some tips in starting a conversation:
- Understand what holds you back. The first step in developing conversation skills is to understand what factors — attitudes, feelings, and assumptions — interfere in your ability to skillfully handle a conversation. Is it shyness? Fear of rejection? Difficulty in dealing with people in authority? Awareness of what holds you back can help you manage your anxieties better, and give you more control over how you handle yourself during social situations.
- Know what you have to offer. In the same way that you have to make an inventory of your weaknesses during social situations, you also have to take stock of your strengths. Confidence in initiating conversations does not begin with knowing what tried-and-tested lines are out there. It starts with a sincere belief that you have something to contribute to a discussion, and that people would find it a pleasant experience to get to know you. If you have this self-assurance, you can be more at ease and more natural around other people.
- Be interested about people. Genuine curiosity and openness makes starting a conversation less threatening; it grants incentive to approach people.
Cultivate the attitude that meeting people is an enriching experience. It shouldn’t be that hard; this mantra goes beyond self-talk. Many find that you can actually learn a lot about yourself, about life and about various subject matters, just by simply engaging in constant conversation. And remember: being interested in a people doesn’t end after you’ve spent time with them. Even those you’ve spent years with can still tell you something you don’t know!
- Create an arsenal of conversation starters. For people not used to skillfully handling conversations, the first few tries can feel awkward. While you’re still finding your footing, you can rely on some recommended conversation starters. Among them are:
- Introduce yourself. The most straightforward way to start a conversation is to offer your name and your hand. By making the first move in breaking silence, you’re sending the other person an invitation into conversation. If you can make the introduction with a smile, better.
- Comment on something in your immediate surroundings, maybe the location, or the event you both are attending. Things that you both can relate with are good conversation starters, as it does not alienate anyone. Example: “It’s really crowded tonight, isn’t it?”
- Comment on something the other person or people would find interesting. For example, if you’re talking with someone known for his or her art collection, you may call attention to an art piece within your vicinity, or inform him about an exhibit you heard about. Example: “Hey Bob, I just heard that the National Museum is hosting a Renaissance week.”
And if you have no prior knowledge about the person you want to strike a conversation with, you can take a guess at their interests by subtly checking what they are looking at, or studying their appearance. Example: “That’s a lovely brooch. It looks like an antique.”
- “Be yourself” is generally good advice for handling social situations. Conversations are more comfortable and engaging if you simply relax, and let your personality do the talking. Don’t pressure yourself coming up with something funny, clever, or new. Scripts are okay while you’re still developing your social skills, but make sure you also give conversations your personal touch!
The Four Levels of Conversation
The real art of conversation is not only to say the right thing at the right place, but to leave unsaid the wrong thing at tempting moment. It requires sensitivity to the stage of a relationship, the context of the conversation and the comfort level of the person you are talking to.
There are 4 levels of conversation based on the degree and amount of personal disclosure. They are:
- Small Talk: This is commonly referred to as the ‘exchange of pleasantries’ stage. In this level, you talk only about generic topics, subjects that almost everyone is comfortable discussing. These subjects include the weather, the location you’re both in and current events.
The small talk stage establishes rapport; it makes a person feel at ease with you. It’s also a safe and neutral avenue for people to subtly ‘size up’ one another, and explore if it’s a conversation or relationship that they’d want to invest in.
If the small talk goes well, you can proceed into the next level: fact disclosure.
- Fact Disclosure: In this stage, you tell the other person some facts about you such as your job, your area of residence, and your interests. This is a ‘getting-to-know’ stage, and it aims to see if you have something in common with the other person. It’s also a signal that you are opening up a little bit to the other person while still staying on neutral topics. If the fact disclosure stage goes well, you can proceed to sharing viewpoints and opinions.
- Viewpoints and Opinions: In this stage of the conversation, you can offer what you think about various topics like politics, the new business model —or even the latest blockbuster. It helps then to read and be curious about many things, from politics to entertainment to current events.
Sharing viewpoints and opinions require the ‘buffering effect’ of the first two stages for two reasons:
- First, a person needs rapport with another before they can discuss potentially contentious statements, even if they’re having a healthy debate.
- Second, sharing viewpoints and opinions opens a person to the scrutiny of another, and this requires that there is some level of safety and trust in a relationship.
The controversial, and therefore potentially offensive, nature of an opinion exists in a range; make sure that you remain within the ‘safe’ zone in the early stages of your relationship.
- Personal Feelings: The fourth stage is disclosure and acknowledgment of personal feelings. For instance you can share about your excitement for the new project, or your worry about your son’s upcoming piano recital. Depending on the context and the level of the friendship, you can disclose more personal subjects. This stage requires trust, rapport, and even a genuine friendship, because of the intimate nature of the subject.
Different people have different comfort levels when it comes to disclosing feelings, and there are cases when you’d need several conversations before they would trust enough to open themselves. In some cases, you never get to this stage. Just make sure to be sensitive and test the other person’s readiness before opening an intimate topic.
Listening is vital in all stages of the conversation but especially so in this fourth stage. Listen with empathy and understanding to acknowledge that you heard the feeling that they have shared.
https://corporatetrainingmaterials.com/course/Interpersonal_Skills
Improving Mindfulness
Practicing Mindfulness
Mindfulness is a natural state of being. Throughout our lives we are frequently in this state without realizing it. If you have ever heard a noise at night and went to investigate, the level of attention that you bring to that situation is a good example of being mindful. However, we frequently divide our attention and, by necessity, we will selectively ignore aspects of our environment. When watching a sporting event on television, for example, a particularly enrapt fan might tune out conversation that is occurring around him or her in order to pay closer attention to the game. If the sports fanatics in this scenario consciously thought about paying attention to the conversations around them rather than the game on television, they could. In this sense, mindfulness is a mental skill that you can develop through practice.
Attention
When practicing mindfulness, whether through meditation or in a given moment, you want to pay attention to whatever comes up. For example, when you focus on your breath, note whether you are breathing in deeply or shallowly. Is your breath cold or warm? Fast or slow? Through your mouth or nose? If you feel pain somewhere, focus on that pain, note how it comes and goes or intensifies or subsides. You may notice aspects of breathing that you never have considered before. In fact whenever we are in any environment, we only pay conscious attention to a small number of details, typically.
Acceptance
When you meditate for mindfulness, or find yourself in a mindful state, it is important to accept things as they are without judgment. At some point, you may decide to act to change things, but initially you want to accept what you experience for what it is. Most religious thought includes some form of acceptance, whether it is the Christian view of surrendering your will to all God’s will to be done, or the Islamic view that you must submit to Allah. By accepting things as they are, you allow yourself to remain open to a wider range of possibilities. So, for instance, when you meditate, do not do so with a goal in mind, as if you are trying to change yourself from one state to another. This may happen anyway, but that’s a side effect. Instead, think of the meditation as an opportunity to observe how things change and how they don’t change with the passage of time. Mindfulness is an act of observation rather than an attempt to change something. While you may determine later that a change is in order, initially you want to take a moment to observe how things are first.
Mindfulness Meditation
The best way to practice being mindful is through a regular program of meditation. Keep in mind that not all meditations are for the purpose of making you more mindful. Transcendental meditation and mantra meditation might increase mindfulness as a side effect, but these aim at an entirely different result. Furthermore, there are numerous methods of meditating that do aim at improved mindfulness. Some techniques take some time to learn. For example, Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) approach involves taking an eight week course where you go through guided meditations. This can get expensive and time consuming. However if you are interested in a self-directed version of Kabat-Zinn’s course as an additional supplement to this course, you can follow the link at the bottom of this section.
The different approaches to mindfulness meditation typically focus on the following three attributes:
- Your body
- Your breath
- Your thoughts
Scanning
One technique that Kabat-Zinn’s approach to mindfulness meditation includes is called scanning, or body scanning. Once you are used to it, you can do it without the need for a guided meditation, but one option for beginners is to record your voice talking yourself through the body scan. You start by lying down on your back in a comfortable space. Focus your attention on the toes of your left foot and noting anything you observe. You then move your focus to the sole of your left foot, your heel, and the top of your left foot. Then you move your focus up your left leg – your ankle, your calf, your knee, your thigh, and finally your left hip. At this point, you do the same with your right foot and leg all the way up to your right hip. Once you have moved your focus up both legs, focus on your mid-section – pelvis, hips, groin, and buttocks – and then move your focus up your main torso – lower back, stomach, insides. At each point focus on how this part of you feels – are your muscles tense? Do you feel any pain, aches, coldness, warmth, etc.? Move your focus up the rest of your torso – your solar plexus, chest, breasts, spine, shoulder blades and shoulders. Once your focus has reached your shoulders, move your focus down the length of your left arm – your shoulder, bicep, elbow, forearm, hand, and fingers. Then do the same to your right arm. Finally we focus on the neck and head. Focus on your jaw, your cheeks and ears, eyes, forehead, back of the head, and finally top of the head. Once you have completed the scan, you can remain in this state for as long as you choose.
https://corporatetrainingmaterials.com/course/Improving_Mindfulness
D5 Creation