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Posts tagged ‘wellbeing’

How to boost your creativity

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heather rachel johnston

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How can coaching help?

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Clients can come to coaching for many reasons and benefit from the personalised nature that a coaching session can bring. Clients find the main benefits of working with a coach are:

  • Greater clarity over personal strengths and weaknesses
  • Improved confidence
  • Having a safe confidential place to talk through concerns objectively and bounce ideas
  • Accountability and follow up to do the things they said they would
  • Non judgemental support
  • Achieving personal goals

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Finding Peace in a Frantic World 8 week Course

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About the course

This course is based on the best selling book: Finding Peace in a Frantic World by Mark Williams and Danny Penman. The course runs over 8 sessions with guided group meditations and exercises that introduce you to the foundations of mindfulness. Each week you will be invited to undertake some home practise which helps you to build a mindfulness practice and build resilience in everyday life. Participants will need to buy the book which is available at bookstores and online.

This course is for the general public and is based on the Mindfulness-Based Cognitive Therapy (MBCT) course developed by Dr Mark Williams and colleagues at the University of Oxford.

On the course, you will learn practices such as the Body Scan, Mindful Movement and Sitting Meditations with the aim of taking what you learn in these practices and applying them in your everyday life.

The course focuses on eight key themes outlined in the best selling book Finding Peace in a Frantic World, all interlinking and building each week through home practice.

Home practise is an integral part of the course, as it enables you to establish the skills that you are learning and apply them and see the benefits in your daily life. Each participant is encouraged to undertake approximately 10-20 minutes daily practice, six days per week, between each class. This at times can be a challenge to fit in and participants are encouraged to be kind with themselves in finding a way to make mindfulness practise work for them. The longer time given to practise the greater the benefits!

The course is most effective if you can try to attend all sessions as each session builds on the previous session. Attendance certificates are given to those that attend 7 or more sessions.

For those interested in training as a mindfulness teacher in schools, this course fulfils one of the prerequisites.

Case Studies- Perrywood

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Organisation Development- People, Values and wellbeing

I have been working for 18 months with Perrywood and award winning family run garden centre based in Essex and Suffolk . They have grown considerably with their success and needed help in crystallising their people strategy, finalising their values and implementing an approach to support staff wellbeing. The work started with running a happiness at work survey to establish key areas of focus and then writing and implementing a people strategy as well as a wellbeing strategy. We have taken an iterative holistic approach that looks at both the structure, policies and processes as well as culture, L&D, staff feedback and involvement as well as establishing partnerships with occupational health and EAP providers.

As part of this process we also wanted to hear staff’s views on what they thought made Perrywood special. I designed and facilitated a short workshop for all staff working more than a certain number of hours. These values have now been integrated into day to day desision making at Perrywood.

L&D

An essential part of any wellbeing strategy for an organisation is the abilities and awareness of its managers. As part of the roll out of the work staff requested more feedback on their performance and so we re-introduced 1:1 chats with a coaching approach and I trained all managers on how to have these conversations. This was rolled out to all staff.

Also designed are a series of workshops that can be delivered digitally or face to face on resilience, mental flourishing, healthy management, employee wellbeing, feedback & difficult conversations and Development & Wellbeing. 

How can mindfulness help in the classroom?

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A short video with Jon Kabat-Zinn about why mindfulness is so important in the classroom ( first 3 minutes talks specifically to the classroom)

Interested in finding out bringing mindfulness to your school? I offer dotbfoundations or MBSR/MBCT 8 week pre-requisite courses for teachers in the Essex/Suffolk area and also can train the pawsb course for 7-11 year olds. Find out more about these courses at the mindfulness in schools website 

Want to hear a bit more? Listen to Richard Burnett, who designed the dotb course for teenagers (20 minutes)

 

It’s not what you do it is how you do it or the 9 attitudes of mindfulness

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Have a listen to what Jon Kabat-Zinn has to say about practicing mindfulness in sitting practice or in everyday life. There is a first introductory video and then Jon goes on to talk about the following attitudes which he discussed in his book Full Catastrophe Living:

Non Judging   Patience  Beginners’s mind  Trust  Non Striving  Acceptance  Letting Go  Gratitude and Generosity

 

…and this compilation seems to have missed acceptance!

 

What’s the most important minute in your life?

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The very early signs of Spring are in the air and in this issue of Spring Reflections I wanted to use the garden as a metaphor to explore the wellbeing of you, your staff and your organisation.
So how does your garden grow? 
Gardens are complex ecosystems that need tending and care to keep them looking at their best. There are many shapes, sizes and styles of gardens and each need tailored care to their own specific needs. Keeping the garden healthy, flourishing and in tune with the wider environment needs constant attention.On a personal level we can relate this garden analogy to our minds. How much attention are you paying to how healthy your mind is? Do you do a few overhauls a year or some steady tending week by week? Dr Rick Hanson uses the garden analogy as a useful metaphor to explore how we might build healthy minds to support us in our life today:

What would you like to let be?
What needs weeding? (let go)
What extra nourishment and sowing do we need to provide? (let in)
How we perform our day to day work and how we experience our life is very much driven by how healthy our minds are- are the weeds out of control or are we feeling truly nourished and happy?This analogy obviously also works with organisations too, how is your ecosystem thriving? What might you need to GROW?

Backed up by the latest research on neuroplasticity, taking in the good, mind training, kindness and compassion I can work with individuals, teams and organisations to help to add a bit of fertiliser and/or help you tend a few weeds. So if you fancy a different take on your standard staff training programs, coaching, or team development then do give me a call. I can offer off the shelf and tailored interventions focused around

Staff wellbeing, strengths and happiness
Leadership and management development
Team Development
Coaching and Supervisory skills
Mind training for attention, creativity and self care for adults and children
Compassion and kindness interventions
Creative arts

So if you are an individual, blue chip organisation, small business, charity, school or government organisation I may have something to help. All prices are tailored to sector and ability to pay. Curious?

 

Got some questions?  Then please do get in touch to explore on 07801 246113 or via email heather@mindtrip.co.uk

Know someone that this may interest?… Then please do forward this mail with the links below…

It would be lovely to reconnect with those that I haven’t spoken to for a while even if you don’t have an immediate need!

mindfulness MBSR course reported participant benefits

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I have been tracking informally over the year participants feedback at the end of the course as to how they feel different as a result of taking the course…While not hugely scientific it is useful to hear what past participants have said. All feedback was collected anonymously as a tick box questionnaire !

100% of people feel more aware

92% of people feel more in touch with themselves

84% felt less anxious

81% felt less stressed

76% of people felt better about themselves and

75% felt more contented

other stats included 66% of people reporting feeling less hijacked by negative moods, 64% appreciate life more and 66% felt their relationships had improved with others

So what are you waiting for? Next course starts 21st April 2017 ! Taster session 10th March 2017. Find out more here

 

Art, Nature and Mindfulness Day- November 26th @016

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Art, Nature and Mindfulness Day

p1130136loPlease join me of a truly special day exploring both our inner and outer landscape…on Saturday 26th November 2016

Held at Wormingford Community Education Centre, a former primary school located in the peace and tranquility of the rolling Stour Valley- an area of outstanding natural beauty.

The day will start with a short intro and taster to mindfulness practice and how it can enhance our creativity and response to what we see, feel and sense followed by getting outside (in all weathers!) to experience the local landscape.

We will then take this experience back to the Centre for you to work and develop your own piece of work/s as a response.

To make the most of the Autumn light the day will run from 9.30-4pm. £65

The day is limited to 8 places. Tea and Coffee facilities are provided but please bring your own lunch, art materials and suitable walking gear for all weathers. A suggested list of what to bring will be sent closer to the day.

Heather is a colourist, painting expressive nature based paintings inspired by a mindful sense of place. She is a mindfulness practitioner, a coach and learning and development consultant; running mindfulness courses on the Essex/Suffolk Border. www.heatherrachel.co.uk

Strengthening your mindfulness practice- silent retreat

March 29th, 2016

Heather Johnston

photo[2]Already completed an 8 week MBSR or MBCT course? I will be running a silent retreat on Saturday 18th March 2017  at Wormingford Community Education Centre between 9.30am and 3.30pm. The cost is £60. Tea and Coffee facilities are available and you will need to bring your own lunch (which will be in silence).

The day will incorporate practices learnt on your MBSR/MBCT course and include some new meditations to strengthen your practice and cultivate further a sense of mindful presence. The day will be held mostly in silence and we will intersperse sitting meditations with movement based meditation and make the most of the beautiful countryside nearby. If the weather is kind to us we will take some of the practice outside so bring sunscreen and a hat!

To apply and book please contact Heather direct at 07801 246113 or via email enquiries@mindtrip.co.uk

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