Leading with Emotional Intelligence: Hands-On ... - always yours

104 LEADING WITH EMOTIONAL INTELLIGENCE
6. SHUTTLING EXERCISE: INTERNAL AND
EXTERNAL AWARENESS
An exercise that can enhance mindfulness is to be purposefully
aware of your external surroundings and then your internal sensations.
Shuttling between them focuses you on your here-and-now
experience in the moment. For example, I am aware of the following
as I write this chapter:
• I am aware of the music I am listening to.
• I am aware of my breath.
• I am aware of the clicking of the keys as I type.
• I am aware of my feet crossed underneath me.
• I am aware of the flashing light of the memory stick.
• I am aware of rocking back in the chair.
This exercise can bring you right back into the moment and
center you. You can also be aware of your tendency to drift off into
thoughts or your internal narrative as you do this exercise, with
such thoughts as, “This is hard. How long do I have to keep doing
this? Will this really work for me?”
Again be your best friend here without criticizing yourself how
you are doing this exercise.
QUESTIONS AND ACTION APPLICATIONS
• Which focus was easier for you—internal or external?
• Did you feel more grounded or centered after you did it?
• Did you experience any difference in energy shift by doing it?
• What did you notice about your narrative interrupting?
• Was there a common theme you noticed?
• Was it hard to be self-accepting about your results?
• What do you need to say to yourself to be kinder about your
process and results?