MINDFULNESS BASED COGNITIVE COACHING - Mindfulnet
MINDFULNESS BASED COGNITIVE COACHING - Mindfulnet
MINDFULNESS BASED COGNITIVE COACHING - Mindfulnet
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<strong>MINDFULNESS</strong> <strong>BASED</strong><br />
<strong>COGNITIVE</strong> <strong>COACHING</strong><br />
Patrizia Collard and Gladeana McMahon<br />
Stressminus and Gladeana McMahon Associates<br />
GMc/PC 2012<br />
1
What is Mindfulness Based Cognitive<br />
Coaching (MBCC)<br />
MBCC brings together<br />
• The skills of Cognitive Behavioural Coaching<br />
(thoughts, feelings, behaviours and<br />
physiology)<br />
• The skills of Mindfulness (focused awareness)<br />
GMc/PC 2012<br />
2
Mindfulness Based Cognitive<br />
Coaching: Mindfulness Definition<br />
"Mindfulness has been described as an<br />
intentional focused awareness. A way of<br />
paying non-judgmental attention on purpose,<br />
and in the present moment.“<br />
Jon Kabat-Zinn<br />
GMc/PC 2012<br />
3
Mindfulness Based Cognitive<br />
Coaching: Downside of 21 st Century<br />
Living<br />
• Live mostly in a state of Automatic Pilot<br />
• Experience high Stress levels<br />
• Less able to tune into our Emotional<br />
Intelligence<br />
GMc/PC 2012<br />
4
Mindfulness Based Cognitive<br />
Coaching: The Downside of 21 st<br />
Century Living<br />
• Become disillusioned<br />
• Diminish our creativity<br />
• Loose our sense of purpose and vision<br />
• Internally rather then externally focussed<br />
GMc/PC 2012<br />
5
Mindfulness Based Cognitive<br />
Coaching: Biological Evidence<br />
• Stress increases Cortisol<br />
• Excessive Cortisol is toxic and can prevent<br />
new brain cell growth<br />
• Meditation changes the brain structurally and<br />
increases ability to withstand stress<br />
GMc/PC 2012<br />
6
Mindfulness Based Cognitive<br />
Coaching: Benefits<br />
• Greater ability to manage stress<br />
• Clearer and more effective communication<br />
• Increased stability during periods of change<br />
GMc/PC 2012<br />
7
Mindfulness Based Cognitive<br />
Coaching: Benefits<br />
• Overall improvements in workplace<br />
functioning<br />
• Improved abilities to address conflict in the<br />
workplace<br />
• Improved teamwork<br />
• Enhanced creativity and leadership in the<br />
workplace<br />
GMc/PC 2012<br />
8
Mindfulness Based Cognitive<br />
Coaching: Research<br />
Sensory Awareness Mindfulness Training in<br />
Coaching: Accepting Life’s s Challenges<br />
Collard, P., Walsh, J., 2008.<br />
Journal of Rational-Emotive & Cognitive-<br />
Behaviour Therapy, Volume 26, No 1, p30-37<br />
37<br />
GMc/PC 2012<br />
9
Mindfulness Based Cognitive<br />
Coaching: Client Comments<br />
“When I first started practising mindfulness I<br />
never thought I would take to it. Now,<br />
however, I look back and can see the positive<br />
changes to my performance – I do more in less<br />
time.”<br />
Senior Partner, City Law Firm<br />
GMc/PC 2012<br />
10
Mindfulness Based Cognitive<br />
Coaching: Client Comment<br />
“MBCC has enabled me to communicate more<br />
effectively within my organization. I now<br />
realise I was pretty difficult to work with and<br />
put myself under intense pressure. I can now<br />
listen effectively, save time and have far more<br />
productive relationships with colleagues”<br />
Chief Information Officer, Multinational<br />
Retail Corporation<br />
GMc/PC 2012<br />
11
Situation<br />
Mindfulness Based Cognitive<br />
Coaching: The CBC Model<br />
Physiology<br />
Emotions<br />
Actions<br />
Cognitions<br />
GMc/PC 2012<br />
12
Mindfulness Based Cognitive<br />
Coaching: CBC Principles<br />
• Beliefs, underlying assumptions, negative<br />
automatic thoughts<br />
• Realistic thinking<br />
• Identifying cognitive distortions<br />
• Impact on emotions, behaviours and<br />
physiology<br />
GMc/PC 2012<br />
13
Mindfulness Based Cognitive<br />
Coaching: CBC Principles<br />
• Behavioural Experiments<br />
• Challenges to create self enhancing thoughts<br />
and new behaviours<br />
• Collaborative process<br />
• Add in other aspects as required – e.g.<br />
Personal branding etc<br />
GMc/PC 2012<br />
14
Mindfulness Based Cognitive<br />
Coaching: Integrating Mindfulness<br />
• Two routes : ‘asked for’ and ‘introduced’<br />
• Explanation<br />
• Client agreement<br />
• Practices introduced during additional sessions<br />
• Homework practices<br />
• Additional materials/MP3s/CDs etc<br />
GMc/PC 2012<br />
15
Mindfulness Based Cognitive<br />
Coaching: Integrating Mindfulness<br />
• Exploration of learning both in session and<br />
from homework practices (e.g.(<br />
thoughts,<br />
feelings, behaviours and physiology)<br />
• Session Reflection Sheet<br />
GMc/PC 2012<br />
16
Mindfulness Based Cognitive<br />
Coaching: Brief Practices<br />
• Mindful Breathing (5(<br />
5 minutes)<br />
• Positioning breathing throughout the day<br />
• Ask daily: What did I enjoy What am I<br />
grateful for What do I feel good about What<br />
am I satisfied with (EGGS(<br />
EGGS)<br />
• Walking, eating, tooth-brushing!<br />
GMc/PC 2012<br />
17
Mindfulness Based Cognitive<br />
Coaching: Brief Practices<br />
• Take 5 minutes in the morning to be quiet<br />
and meditate, listen to the sounds of nature,<br />
gaze out of the window, take a quiet walk,<br />
really be present when having a shower!<br />
• When you sit down in your car, become<br />
aware of the quality of your breathing and<br />
how your body feels.<br />
GMc/PC 2012<br />
18
Mindfulness Based Cognitive<br />
Coaching: Brief Practices<br />
While sitting at your desk, bring attention on<br />
a regular basis to your bodily sensations and<br />
your breath. Some people use the full hour as<br />
a time to check on their breathing and make<br />
sure it is slow and comfortable. ‘Just be’ for<br />
a few minutes every hour.<br />
GMc/PC 2012<br />
19
Mindfulness Based Cognitive<br />
Coaching: Brief Practices<br />
• Take something beautiful/meaningful to your<br />
workplace: it could be a photo of somebody you<br />
feel close to, a plant you like, a photo of a special<br />
nature scene. Place it where you can see it easily.<br />
• Take time at lunch or during breaks to connect with<br />
others in the workplace whose company you enjoy.<br />
Invite them to talk about things that are not work<br />
related.<br />
GMc/PC 2012<br />
20
Mindfulness Based Cognitive<br />
Coaching: Brief Practices<br />
• Change out of your work clothes when you<br />
get home. This helps the transition into your<br />
next "role" of the day. If you live with others,<br />
say hello to each of them. If you live alone,<br />
enjoy the feeling of quiet and peace in your<br />
own environment.<br />
GMc/PC 2012<br />
21
Mindfulness Reading Resources<br />
• Full Catastrophe Living by Jon Kabat-Zinn<br />
(Piatkus Books, 1990)<br />
• Cognitive Behavioural Coaching in Practice,<br />
Eds., Michael Neenan, Stephen Palmer<br />
• The Mindful Workplace, 2011, Michael<br />
Chaskalson, Wiley-Blackwell<br />
• Mindful Leadership, Michael, H, Dickmann,<br />
Nancy Stanford-Blair, 2009, Corwin Press<br />
GMc/PC 2012<br />
22
Mindfulness Based Web Resources<br />
• The official UK website of Mindfulness Based<br />
Cognitive Therapy. http://mbct.co.uk/<br />
• Useful information on Mindfulness<br />
www.mindfulnet.org<br />
• Mindfulness information from the Mental<br />
Health Foundation www.bemindful.co.uk<br />
GMc/PC 2012<br />
23
Thank you for listening<br />
Patrizia Collard<br />
contact@stressminus.co.uk<br />
www.stressminus.co.uk<br />
Gladeana McMahon<br />
info@gladeanamcmahon.com<br />
www.cognitivebehaviouralcoachingworks.com<br />
GMc/PC 2012<br />
24
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