Strengthen Your Core to Support Your Spine

Many of us sit slumped in chairs for long periods of time. This gradually starts to weaken the core. When this happens, we also lose essential support to help the spine stay upright and in a healthy position.

This video demonstrates a simple technique you can engage periodically through the day to re-build your core strength and start to support your spine again.

We teach loads of simple practical techniques like this as part of our Wellbeing & Mindfulness Sessions. If you’re interested to know more, we’d love to hear from you.

Moving Through – The Secret to Resilience

Moving through

I’ve had an utterly disastrous week. No one major thing, just a confluence of small setbacks which, as they piled one on top of the other, have tested my resilience.

It started on Sunday night with an acerbic email from my ex which left me awake most of the night worrying about lawyers, settlements and finances. So, I started the week somewhat stressed and seriously sleep deprived.

By Tuesday I had dropped my phone in the toilet. Yes. In the toilet. And no. Don’t ask. I have no idea how. No amount of drying, waving, patting or hoping was going to bring that baby back from its shitty demise.

Needless to say, my Wednesday was consumed by the painful process of getting re-connected with the modern world.

Thursday, I got locked out of the house with no handbag, no wallet, no phone. Grrrr.

Then my date for the evening cancelled on me. Mmm. Disappointing.

By Friday I thought surely its done. What else could happen right? But no. Those little frustrations just kept rolling on in.

When I went to drop the keys back to the agent. The office was closed.

When I went to drop my shoes to get repaired. “Sorry back in 15 minutes” read the sign.

When I tried accessing my invoicing system. It was offline. Aaaaah.

By Friday night when I really did think it was all done. I poured myself a glass of wine ready to deflate and chillax. No no no. Even that was too much to ask. The glass of wine slipped through my fingers shattering into what seemed like thousands of tiny shards across the kitchen and through the hallway.

Seriously!

When things like this happen, most of the time, we deal with it and move on. It’s when lots of them come flying at us that we start to feel stretched, pushed and tested. And this week certainly has tested me –physically, mentally and emotionally.

Yet what I found, was that in each moment, when something difficult transpires, we have a choice.

When I heard my phone plonk in the toilet bowl I could have yelled and cursed the gods. Or, I could take a breath in and a breath out and calmly fish it out, quietly dry it off and go to bed hoping it will work in the morning. When it didn’t, I simply rescheduled some meetings and got it sorted out.

When my friend pulled out of Thursday night at the last minute I could have got pissy and flustered. Or I could simply course correct and zip to the markets to buy some food, drop into a yoga class and come home to make myself a lovely meal and enjoy some peace and quietude.

When the glass shattered – yes I did say F*******k! Then I took a breath in and out and quietly got down on my hands and knees and cleaned the floor.

As I did I managed to smile to myself as I recalled a conversation I’d had with a student earlier in the week. She’d been away on holidays and come home to her fridge turned off and a ton of rotten food. She was going home after our class to clear it out.

“We can approach the crappy tasks in life with a sense of annoyance and frustration or we can choose to do them with sense joy and gratitude. Go home, crank the music and clean the fridge with joy” I said.

Kneeling on the kitchen floor at a point where I could laugh or cry, it was the moment to swallow a dose of my own medicine.

So, on my hands and knees at 9pm on Friday I cleaned the kitchen floor and chose to think of all the nice things that happened throughout the week.

On Wednesday, Amy the sales assistant at Vodafone had been positively extraordinary. She went over and above to get me a phone, to set it up and even helped me with my wifi too. I walked out fully functional and completely reconnected.

On Thursday when my friend cancelled, it created an opportunity to go to a yoga class instead. I focused my practice that night entirely on my mind set. On each inhalation, a positive affirmation. Each exhalation, a deliberate letting go of the negative self-talk.

Then on Friday morning I got an unexpected phone call. Suava and I had recently been on a training program together. She called to share some good news. When she finished her story she turned around and asked me to brag about something awesome I’d done this week.

I sighed deeply. “Oh Suava, it’s been a hell of a week. I don’t think I can answer that.” Then I paused. I took a breath in and a breath out and said “Actually despite the fact it’s been such an awful week I’ve done my best to work through it. So, I’m going to pat myself on the back for remembering to breathe. For staying calm. And moving through.”

We often mistake resilience for strength. Feeling a need to stand rigid and strong in the face of the storm. Weathering it like a cliff face naked against the thrust of the ocean.

We grit our teeth and tough it out.

This is not resilience.

Over time the cliff erodes, changes shape and gets worn down. Rocks crumble and crash to the ocean floor. As mere humans, we do the same thing. Eventually we too crumble and crash.

Resilience is the ability to more readily come back to equilibrium when we feel stretched and stressed.

Rather than standing in rigid confrontation with the eye of the storm, we effortlessly bend and adapt. Move fluidly through the experience a little more like bamboo. Accepting each experience and emotion. In each moment mindfully choosing how we wish to respond.

The best tool we have available to help us do this is our breath.

Each time you stop and take a purposeful breath in and a deliberate breath out you are finding your moment of choice.

To scream and yell and fight it. To swim against the tide.

Or.

You can choose a different response.

To move through it. To swim with the tide. Accept what has happened with a calm quietude. Mindfully choosing how you will respond now. And now. And now. And now.

Knowing this too shall change.

So, when the tide flows against you, breathe in and out. Fully posses your power to make a choice and move more fluidly through the rough patches.

If you’re interested to know more, let us know. The M.A.D. team would love to help.

With love and gratitude from all of us at M.A.D. Mindworks.

Happy International Yoga Day!

The Possibilities of Yoga are Infinite

International Yoga Day is a lovely reminder of the beautiful unifying force of this ancient and enduring practice. While I am unable to participate in some of the larger celebrations today, I will be celebrating yoga in my own small ways throughout the day.

Perhaps you can find a little yoga in your day too?

MOVE & BREATHE: My day has started with a simple flowing movement practice focussed simply on breathing and moving. It’s left my heart feeling full and my gratitude flowing freely – this is the discipline of yoga, the intentional practice we engage in on a regular basis.

It doesn’t have to take long or look like some frightening pretzel-like shape. It can be as simple as standing and breathing purposefully for a few moments before you step into your morning shower.

CONNECT: As I move into my day I’ll be running a workshop with a team focussed on tapping into the power of positivity. We’ll be examining how this can help us strengthen and deepen our connections with each other, as well as our resilience – this too is yoga. While it might not look like a regular yoga class, this purposeful focus on fostering balance and cultivating certain qualities to connect with oneself and the world around us is, in many ways what yoga is all about.

FEEL: By later this afternoon I will be attending my daughter’s school assembly to see her receive a special award, heart beaming with the pride of a mother. This too is yoga. Traditionally known as Bhakti yoga, it is the conscious practice of love, service and devotion. The role of parent naturally predisposes us to those practices where we honour and nurture a love for something much bigger than ourselves and we can tap into this in all spheres of our lives.

A little yoga while scooting. Why not?

 

OBSERVE: When I sit down to dinner with my daughter and some friends tonight, we will go around the table and share something that happened during our day for which we are grateful. This too is yoga. The deliberate, mindful cultivation of conscious feeling and observation.

So next time you say something like ‘oh I can’t do yoga, I’m not flexible enough’, I encourage you to think more broadly and deeply about what this ancient practice really can be.

You might just find you’re already a yogi.

You just didn’t know it.

Happy International Yoga Day.

With Love and Gratitude from the team at M.A.D. Mindworks.

Dimensions of Wellbeing

Foster abundance, energy and vitality

Today is World Health Day and a great opportunity to reflect on our wellbeing.  Although it’s a complex concept with many layers of meaning, if you ask most people they’d all agree that their health is important to them. Without good health, it’s much harder to live life to the fullest.

What’s exciting is that wellbeing is starting to be taken far more seriously in the workplace and there is also more and more serious research into the topic from the health sciences to the field of positive psychology.

I like to think of wellbeing as fostering abundance – of energy, vitality and zest for life.

A simple way for us to examine our wellbeing to consider

  1. Are we healthy of mind?
  2. Are we healthy of body?
  3. Are we healthy of spirit?

These are deeply entwined and interrelated with each impacting on, and shaping the other. And for each person, our relative emphasis on these dimensions will inevitably be different. Moreover, what helps one person foster wellbeing in each of these areas will look and feel different to another.

What matters is that you have a balance across all these areas and a variety of tools up your sleeve to help you promote your overall health and wellbeing.

Below are some simple tips for fostering wellbeing.

MIND

  1. Schedule some reflection time – do you start your day booting up your computer and diving straight into email? Each morning for the next week, see if you can start your work day in a different way. Perhaps give yourself 15-30 minutes of quiet reflection time, thinking about the most important tasks you need to achieve, the relationships you want to foster, and the impact you want to have on others in the process. Give yourself an opportunity to focus on what matters most.
  2. Notice the substance and quality of your thoughts – we spend a large part of our day on autopilot and often miss some key opportunities in the process. Periodically throughout the day, take some time to notice the sorts of things you think about. What does the dialogue inside your head sound like? Do you give yourself grief about stuff? Are you preoccupied with small trivial matters? In particular, can you tune into the negative self-talk and rewrite it to be more positive and self-affirming?
  3. Pause – It seems that the pace of work is more and more frantic with each month that passes. We bounce from task to task, meeting to meeting, without much, if any time to think. When you move from one task to another can you stop and take 3 deliberate slows breaths? Give yourself a little mental space.

BODY

  1. Increase your incidental  movement – when it comes to physical wellbeing there’s loads of focus on exercise, and rightly so. But we don’t always have time to hit the gym to bring some movement into our day. Can you expand the way you see ‘exercise’ and look for ways to bring more incidental movement into your day? What opportunities do you have to move more where you are? Can you go for a walk and talk with a colleague, take the stairs, or jump off the bus or train one stop early?
  2. Release tension – we hold a lot of our stress and tension in our bodies. Consider when you’re annoyed or tense what happens to your hands or shoulders or jaw for example.  Can you take a moment to notice the tension you’re holding onto in your body right now? Where it is? What can you do to ease that tension a little? Open and close your hands or roll and relax your shoulders or soften your jaw.
  3. Foster abundance and vitality – our lives are made up of a series of gentle habits. We get home from work, perhaps pour a glass of wine or flop onto the couch to put our feet up. Many of us spend time watching TV or engaging with multimedia. Can you carve out a new habit somewhere in here and opt to make a different choice today? Perhaps you’ll take a walk after dinner or skip the TV and read a book, go into the yard to play with the kids or opt to take a bath.

SPIRIT

  1. Connect with someone – social connection and a sense of belonging are absolutely vital to wellbeing. We come across people all day long, but how often do we take the time to truly connect with them, ask them more than the requisite ‘how are you’ and then take the time to really listen to their response? Is there an opportunity for you to connect more meaningfully with someone today?
  2. A little kindness – it feels good to do good. All the research tells us this. So why not create an opportunity each day to do something small for someone else? It could be a simple as lending an ear or stopping yourself from interrupting to allow them to finish their thought or giving them some positive feedback.
  3. Be generous – like kindness, all the research points to the feel-good component of being generous. And being generous doesn’t have to be with money or things. Are there opportunities for you to be more a little more generous with your time or with your words? Can you find and share the positive in someone or something or bring a little extra energy and enthusiasm to your next meeting? These are all ways of sharing a little something with others and being generous.

World Health Day is a wonderful reminder for all of us to bring our health and wellbeing into conscious focus more often. It can start with bringing one small thing into your day.

Feel free to add and share your own ideas to the list we’ve shared here – we’d love to hear your suggestions!

From all the team at M.A.D. we wish you well!

Get Energised!

Use this breathing technique to generate energy and focus

This recorded breathing practice focusses on extending the inhalation.

When you extend your inhale you activate the Sympathetic Nervous System which has an energizing effect on the body and creates greater mental alertness.

When you listen to the audio recording focus on cultivating a comfortable and soft breathing cycle.

This is best done in the morning as you start your day or at any point in the day when your energy and focus wanes.

Be mindful not to strain or force the breath.

NOTE: DO NOT USE THIS TECHNIQUE if you are asthmatic or prone to respiratory problems.

This is a serious wake-up call

Gender Bias - an insidious force in our society

Gender Bias – an insidious force in our society

I was all psyched to tell my daughter that we were going to have the first female President of the United States. Now I have to face the reality of a misogynist, violent racist taking over the most powerful and influential office in the world – and elected by the very people he despises, dismisses and maltreats.

This is a devastating day for all women everywhere.

We must never forget how hard our mothers and grandmothers and great grandmothers have fought to forge out a path of equality for all of us.

This is a bitter reminder that we still have a very long way to go to attain the status of true equality. A devastating signal that unconscious gender bias is a powerful and insidious force operating at every level and in every corner of our society.

That female leaders are held to impossibly different standards to men is illustrated in this painful example today.

How could the most qualified candidate in American history lose out to the blustering incompetence of an egomaniacal reality TV star and failed businessman? The answer lies in those deeply ingrained gender biases and expectations that sees strong, capable women being torn down not just by men but by their own gender.

I hope that all self-respecting women and men take this as a serious wake-up call today and use this as a springboard to consider how we can address these deeply ingrained biases to build a better, more equitable and more positive society for everyone.

Make Your Meetings Matter.

Meetings Matter

Meetings Matter

When it comes to meeting matters, well it’s a pretty abysmal state of affairs in most organisations. Unproductive meetings have been estimated to cost the US economy around $37 billion each year with around 15% of an organisation’s collective time spent in meetings. People routinely multi-task and 22% of participates send an average of three or more emails every 30 minutes in meetings. No wonder senior executives rate more than half of the meetings they attend as ineffective.

I saw this in action recently in what was unequivocally one of the most profound displays of poor meeting etiquette I have ever seen.

This marathon meeting started over an hour late. The meeting location wasn’t even firmed up or communicated until after the meeting was scheduled to start. It got completely side tracked for the first 60 or so minutes with participants bouncing around topics that were completely out of scope. Attendants popped in and out as they pleased, regularly zipping off to another meeting part way through. Most had laptops and were openly doing other things while the meeting was going on. One attendant not only flagrantly spent most of their time in their phone, they would periodically tell other attendees to check their phone too because something urgent was there they had to check. As a result the conversation kept circling back over old ground and it was incredibly difficult to move things forward.

“All care and no accountability” is how one colleague described it post the event.

I’ve worked in many places where meeting culture is dismal. Places where meetings never start on time and in spite of your best efforts, people routinely rock up completely cold, entirely unprepared for the task at hand. Inevitably large chunks of the meeting time are wasted getting everyone on the same page, primed and ready to contribute when they should have arrived ready and rearing to go.

Other organisations I work with describe themselves as having “a meeting culture”. A day of back to back meetings is considered normal and the bizarre practice of nominating people to go to a meeting in your place is common along with double booking your time. A mentality of feeling like you’re missing out if you don’t go seems to underpin much of this behaviour along with a sense that if you receive a meeting request you’re automatically obliged to accept it.

What all of this points to is an abject lack of the critical things that make meetings effective.

The not so small matter of meetings is that they really do matter. When done well – by all involved – they are dynamic forums that drive real engagement and progress around the stuff that matters most.

Meetings create the human connection that underpins the collaboration required to effectively analyse, solve, generate, and decide.

They have the potential to be powerfully productive – driving engagement, cultural change, productivity, continuous improvement and innovation.

To make them really effective we need three key things

  1. Preparation
  2. Presence
  3. Accountability

And these are precisely the things that are lacking in so many organisations and work cultures today.

The good news is that this can be easily addressed through asking three simple questions:

  1. Have you done adequate Preparation for the meeting?
  2. Are you prepared to be fully Present for the entire meeting?
  3. Do you have a real contribution to make for which you will hold yourself Accountable?

Consider the next meeting in your calendar. Unless the answer is yes to all three of these questions then I suggest you don’t go.

Then consider the next meeting invitation that pops up in your inbox. If the answer to these questions is unclear – take the time to check in and clarify with the meeting organiser.

  • What preparation are they expecting from you? (this should be specific and very clear)
  • What level of presence and engagement are they looking for from invitees? (the answer should be 100%).
  • What contribution are you expected to make? (just being there doesn’t count).

If the meeting organiser can’t answer these questions, then I suggest you decline the meeting.

In a workshop I ran recently this was a genuine revelation to all in the room. Firstly, the idea of declining a meeting was jaw dropping for most. Secondly the idea of taking ownership and calling the meeting organiser to ask these simple questions seemed rather daring. And finally the empowerment that comes with being able to decline attending a useless, ineffective, poorly planned and run meeting, was like a lightning bolt for most in the room.

Now, consider the next meeting you are about to schedule.

Can you step back and do more than generate a calendar invite? Can you take the time to Be Prepared, Be Present and Be Accountable?

Be Prepared

Be crystal clear on the intent and purpose of the meeting.

And no, let’s get this straight right now, information sharing or providing updates is not a good enough goal for a meeting.

Find a deeper reason to bring people together – one that uses their time productively, establishes real engagement, builds momentum and drives tangible outcomes.

  • Are you looking to; engage people around a new idea or change, gather inputs, assess outcomes, generate solutions or make a decision?
  • With that in mind, consider the structure that will facilitate this outcome.  What agenda or series of discussion items will achieve your aim?
  • Most importantly take the time to think through the interactions you are looking to facilitate. How will you engage people during the meeting? How do you expect them to engage with each other? What tools will support this engagement?

Foster Presence

Be clear on the mindset and energy levels required from you and your attendees throughout the meeting.

There is research that shows a more critical, even negative mindset and grounded energy is better for assessing and analytical tasks while a more optimistic, open mindset and higher energy is great for idea generation, innovation and solution generation.

  • What time of day will be conducive to the required mindset and energy?
  • How will you shape and influence the energy in the room through your presence and facilitation?

The trend of sending emails while in meetings is on the rise. Yet we know from the research that multi-tasking simply doesn’t work – attention is split, things get missed and neither task gets done well.

  • With this in mind, what will you do to ensure you are fully present during the meeting?
  • What will you do to invite your attendees to be fully present during the meeting?
  • Do you need to give them a few minutes to settle in?
  • Should you establish some explicit expectations around phone use and call out multi tasking?
  • Is it worth checking-in at the start to see what’s on people’s minds so you get a clear picture of what’s pre-occupying people and may detract from the meeting or derail it altogether?

Drive Accountability

One of the greatest misconceptions out there is that the only person responsible for the success of a meeting is the person who organises it.

It’s all care and no accountability right? Sure I’ll accept your meeting invite. Sure, I think I need to be across that area. But it’s your meeting in the end. I’ll attend. I won’t do any preparation. I’ll rock in late. I’ll check my phone and send emails while I’m there. I might throw out the odd question. Then I’ll leave and bounce off to the next meeting.

No. No. No. No. No.

The sooner we can get everyone in a mindset where we are all accountable for the success of a meeting the better.

You might organise, chair and facilitate the meeting. But I am accountable for my part in that meeting. I come prepared and ready to contribute. I am present and focussed and attend fully to my colleagues during the interaction. I make a meaningful and positive contribution to the interaction and am accountable for my role in generating and driving an outcome.

With this in mind, when organising a meeting consider:

  • Who is equipped to help you analyse, solve, generate ideas, and make decisions? Focus on the movers and shakers who make things happen. Leave the rest.
  • What is the specific contribution to you want them to make? Be clear on this and make sure they are too, and well before the meeting.
  • What preparation do they need to do to be able to make a real and meaningful contribution? Make it clear that coming prepared and primed is a non negotiable and essential to whatever analysing, solving, generating or deciding you’re doing in the meeting. Be comfortable to call it out when people rock in cold and unprepared  – even cancel or postpone the meeting if that makes your point.
  • How will you hold people accountable to come prepared, be present and be accountable for making a meaningful contribution?

If you can’t answer these questions about your own meeting, then I suggest you cancel out of the calendar invite and go and do some more thinking before you schedule an hour of 5 or 10 people’s time.

Meeting matters can be awfully frustrating.  But meetings really do matter. So why not make them engaging forums where everyone brings their best, connects with each other and is primed to make a meaningful contribution. The meeting might just be more productive too.

For more insights into how to make your meetings matter, contact us as M.A.D. Mindworks.

Katherine Mair, M.A.D. Creator

www.madmindworks.com

katherine.mair@madmindworks.com

For related sources see:

https://hbr.org/2014/05/your-scarcest-resource

http://www.businessinsider.com.au/common-meeting-mistakes-2014-11

Lessons in Mindfulness from a 5-year-old.

Finding the fun

Finding the fun

My favourite days are the ones when I’m in charge of getting my daughter ready for school. She’s five and this is her first year at school. I love the mornings with her for a glorious raft of reasons. But there is one reason that has struck me quite powerfully in our change of routine this year.

It is simply this. Children it seems, are instinctively mindful.

Jon Kabat-Zinn (the father of modern western mindfulness) says that Mindfulness means paying attention is a particular way: on purpose, in the present moment, and nonjudgmentally.

From a Psychological perspective, it is seen as the self-regulation of attention so that it is maintained on immediate experience … an orientation that is characterised by curiosity, openness and acceptance.

Children are naturally inclined to be present. As I prepare my little girl for the school day, she reminds me of this in so many ways.

Eat slowly. Remember to chew your food.

Meal times with children can be painful. My daughter takes a terribly long time to eat her breakfast. I often find myself getting impatient and telling her to “hurry up”.

Then I remember how often I scoff my meals back, barely tasting them, because I’m in such a rush to get on with doing things.

One of the simplest mindfulness practices we can do is to pay attention to the experience of eating. Sit down. Eat slowly. Chew the food.

Take the time to savour the smell, the taste, the feeling of the food in your stomach.

This connects us to our bodies, enables us to receive feedback when we are feeling satiated and keeps us anchored in the present moment.

Accept it. You just can’t rush some things.

The school bell goes at 9.10am. My daughter gets up around 7.30am and we aim to leave the house by about 8.45am each morning.

All she needs to do is eat her breakfast, clean her teeth and get dressed in her school uniform. In between of course, she mucks about an awful lot – playing, goofing and looking for distractions.

Then there are the delay tactics. “I need to go to the bathroom” is a desperate plea I regularly hear just as we are about to step out the front door.

“You’ve just been!” I say through gritted teeth, but she insists she must go again.

So in we go. Again.

You can’t stop another person from peeing. And you can’t make them poo faster. Its one of those things that is simply beyond our control.

Now you can go and get all frantic and bang your head against the wall. Of course you can. I’ve taken that approach many times.

The alternative, I discovered, was much better.

Just accept it.

Cultivating acceptance of something as it is without overlaying stories, defences or rationale, is a key aspect of mindfulness practice.

Slow down. Notice what’s right in front of you.

We are fortunate to be able to walk to school each day. For an adult the walk is about eight minutes. For little legs it takes about twenty or more.

The pace varies and there are regular stops along the way. Every tree, bush, flower and blade of grass have their own fascination. Even the dead leaves on the floor have a story.

I feel my frustration mount as my daughter stops yet again to carefully examine a dead bug or admire yet another pink flower. “We’ve got to get to school!” I hear myself exclaim in complete and utter exasperation.

Then I remember, yes the bug is intriguing, yes the flower is beautiful. Yes, pause for a moment. Look. Notice. Take the time to really see what’s in front of you.

Children are very good at seeing. They are beautiful little reminders to be present so we can see what’s right in front of us.

You never know what you might notice or how that might change your day, your perspective, even your life.

Meander a little. Linear is boring.

To get to school we turn right out our front gate and walk straight up the hill. It really is that simple. Yet if you traced the path my daughter and I take, it would look like a squiggly, zig-zagging, circuitous, backtracking kind of path.

My usual approach to walking is rather determined. I step quickly. With purpose. After all, I’m going somewhere.

Children on the other hand seem to have a few natural speeds. Flat out running, skipping, hopping, jumping on one leg, or very extremely incredibly painfully slow walking. Whatever their speed, they are enjoying the experience of moving, of being in their bodies and connecting with their surroundings.

It takes concerted effort on my part to switch off my auto-pilot walking pace and step outside my determined mindset so desirous to get somewhere.

In fact, walking at my daughters pace is mentally uncomfortable for me.

But as I notice this tendency of mine, I’m fostering awareness of my doing mode and how dominant my linear left brain can be. From that place of awareness, I can start to flex into my being mode and switch on my right brain a little more.

Smile. Find the fun.

Since having a child I have realised just how serious I can be. The way I walk is rather characteristic of the way I approach many things in my life. I am dominantly left brain and very linear and structured in the way I work.

My tendency is to approach the walk to school as a functional task. A process of getting my daughter from a to b so she can start her school day.

But the walk to school is my favourite part of the day. It has become this because I have chosen to resist the urge to make it purely functional.

It’s an opportunity to be really present. To feel the sun on my face and the air on my skin, to observe the changing seasons, to connect with my daughter.

It’s also a time in my day where I can be childlike and have fun. It’s not uncommon for my daughter and I to be garden fairies flitting our way to school, magically zapping every plant we pass. Yes. Every single one.

And its really good fun.

Listen. Profound insights emerge in mundane moments.

It’s not uncommon for my mind to wander when I walk my daughter to school. I spend a lot of time in my head. It’s one of the reasons why I love practicing yoga and mindfulness so much – it helps me switch off the monkey mind and find some peace and quiet inside.

In spite of my best intentions, my mind still wanders off at times. The problem with this isn’t the wandering per se, rather it’s the fact that when I let my mind wander, when I drop into my head, I’m no longer present with my little girl. I’m no longer listening to her.

One thing that I have discovered about children is that they are not calculated in their communication like adults can be. If they have something important to say, they don’t plan how and when they will deliver the news. They just blurt it out when it comes to mind. This could be on the toilet, just before they go into class, or in between rather banal banter about the weekly visit to the library.

Some of my daughters most important stories have been shared as she’s scooting down the hill after school. They’ve always popped out of nowhere completely un prompted and without warning.

What strikes me most in these moments is the realisation that if I wasn’t paying attention, I would have completely missed her story.

So when I realise my mind has wandered, I remind my self gently to come back to the moment, to listen to my little girl. After all, you never know what sorts of gems will emerge.

Happy walking.

Katherine Mair, M.A.D. Creator

www.madmindworks.com

katherine.mair@madmindworks.com

For related sources see:

S.R. Bishop, M. Lau, S. Shapiro, L. Carlson, N.D. Anderson, J. Carmody and G Devans, Mindfulness: A Proposed Operational Definition, 2004

Jon Kabat-Zinn, Wherever Your Go, There You Are, 2005

Feeling like poop.

Feeling like poo!

Wired. Stressed. Exhausted.

This is what my partner says when he’s having a bad day or his body is staging a rebellion – except he says it more emphatically and with a somewhat stronger choice of words.

Let’s face it we can all have a shitty day or sometimes wake up feeling like poop.

 

Perhaps you had too many drinks the night before or a heavy meal that left you wondering why one earth you ate it in the first place. Maybe you’re exhausted after too many tight deadlines or a hectic week running helter skelter chasing your tail. Maybe you’re just plain wired, finding it hard to switch off in order to get a good night sleep.

Whatever the reason – and the list is endless – when we feel like poop, our energy is low, we feel sluggish and it’s hard to focus, be productive or engage with others positively.

The good news is there are some super fast and simple things you can do to get out of the doldrums and pep yourself up.

This month, in the M.A.D. curriculum, we’re focussed on movements that elevate and extend the spine.

The awesome thing about extending the spine is that it’s a natural mood elevator.

Lifting the spine, broadening the chest and opening the arms are expansive movements that make us feel good.

Furthermore, when you sit up straight, you activate a bundle of nerves in the brain stem that instantly make you more attentive and alert.

Your communication will improve and so will your confidence.

So next time you feel like poop, try this simple technique:

 

Energising Breath

It’s an instant pick-me-up. Enjoy!

To find out more about what we do, contact us at M.A.D. Mindworks.

Katherine Mair, M.A.D. Creator

www.madmindworks.com

katherine.mair@madmindworks.com

For related sources see:

Amy Cuddy, Presence: Bringing Your Boldest Self to Your Biggest Challenges.

Rick Hanson’s, Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom.

Application or Instant Gratification

Application Gratification.

The incessant drive for instant results

The incessant drive for instant results

When we go to school, we’re encouraged to apply ourselves. After all learning happens through practice, exploration and application. When a student applies him or herself, they uncover their potential, hone their skills, build their abilities and experience achievement.

For this we praise and celebrate them.

In equal measure however, we shake our heads when we see our youth so driven by instant gratification.

Fast food, fast friends, fast media all create an immediacy that is easy to like, yet hard to detach from.

When fuelled too much, it fosters destructive behaviours and poor physical and mental health.

My daughter will never know, nor tolerate, television as I knew it when growing up. As a child who has grown up with iPads, Netfilx and iView, she has zero tolerance for adverts and knows there are gadgets and apps that enable her to watch what she wants when she wants. Television has no appeal. Why on earth would she wait for a set day of the week or time in the day to view her favourite show when she can view it now.

Much about the way we all operate facilitates and reinforces this. I don’t have to wait to get to the computer to check or manage emails, they’re right here on my phone. Too busy to make dinner tonight, easy, hop online and place an order and it will be there when you get home. Wondering what Jo’s been up to lately, simply check her Facebook feed.

So while we desire and praise application, much of our way of being rewards and reinforces instant gratification.

This same dichotomy permeates the workplace.

I’ve had countless conversations with clients who struggle with the demand to be agile, responsive, flexible, do more with less, fail fast and grow even faster. Everything is urgent. It’s necessary and its needed now.

At the same time we want engaged workforces – teams with deep expertise, applied capability, and positive attitudes and behaviours who contribute meaningfully to a dynamic culture, build great places to work, and help us become great organisations to deal with.

The inherent tension between responding to the multifaceted pressures of market forces, shareholder demands, customer needs and team dynamics leaves many of us feeling pulled in all directions, energetically depleted and mentally frazzled.

Like instant gratification, an emphasis on urgency and instant results has its destructive side. Driving a rate and pace of work that is fundamentally unsustainable, it critically undermines longer-term culture shifts and can reduce engagement initiatives to mere lip service.

Engagement and culture take time to build. They require clear vision, alignment, ongoing reinforcement and application of the behaviours and ideals we say we value. It takes practice and patience as the journey unfolds, connections form and something bigger than any one individual evolves.

The benefits of a longer-term focus and sustained application are clear. Yet finding ways to foster this is the eternal conundrum, especially in environments where instant results, instant gratification, have become the norm.

Operating in an industry where reactivity is common, pace is frantic and expectations are high, the team at one of M.A.D.’s clients walk this tightrope daily. Since commencing weekly Work and Wellbeing sessions with us in October, they’re realising the benefits of slowing down.

Right from the get go they found our 30-minute sessions each week helped them to energise and focus. Over time they have reported greater individual self-awareness and better teamwork and collaboration.

This is exciting. Sustained application of some simple practices over a period of time enables people to better deal with the daily demands of a hectic workplace. Such practices better equip them to respond flexibly while staying focussed on what’s most important.

So while the juggling act doesn’t necessarily change, our engagement with it does.

When we take a relatively small amount of time each week to apply ourselves to a practice of quietude and patience, our ability to move more effortlessly from one state to another, self regulate, and channel our energy to where it matters most improves exponentially.

Interestingly, application helps us to be more discerning when it comes to instant gratification.

Perhaps its worth slowing down in order to speed up. To find out how, contact us at M.A.D. Mindworks.

Katherine Mair, M.A.D. Creator

www.madmindworks.com

katherine.mair@madmindworks.com