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- Mindfulness – The Beginner’s Guide
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Dry mouth. Sweaty palms. Feeling like you’ll throw up any second. All because you need to speak in public. This reaction might sound strange, but for many, it is an all-too-common occurrence. Why do we get anxious … Read more - Thrive at Work with Mindfulness
Today, many corporations are adopting the idea of teaching and incorporating mindfulness in the workplace. Apple has a meditation room for its employees and provides yoga and meditation classes. Proctor and Gamble provide their employees with health … Read more - Employee Engagement
What is Employee Engagement? Employee engagement is measured by the level of passion employees have for their jobs, commitment to organizational goals, and how much extra effort they choose to put into their work. Most people may … Read more - Advance Your Career With This One Skill
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Don't be a lame duck.🦆 Ignite Your Inner Speaker with Mindfulness
Unlock the secret to harnessing nervous energy and turning it into a dynamic force that transforms jitters into charisma and captivates audiences 🚀
Mindfulness is a hidden force for turning nervous energy into powerful energy while speaking in public.
🌟 Embrace the Present Moment: When you're about to speak, take a moment to ground yourself. Close your eyes, take a deep breath, and feel the sensations in your body. Acknowledge any nervousness or excitement without judgment. This simple act of acknowledging your feelings can help you connect with the present moment.
🌟 Channel Nervous Energy: Nervous energy is a sign that you care about what you're about to say. Instead of trying to suppress it, harness it! Visualize this energy as a source of power that can fuel your speech. Use it to add enthusiasm and passion to your delivery.
🌟 Body Awareness: Pay attention to your body's signals. Are your muscles tense? Is your heart racing? Use this awareness to your advantage. Consciously relax your muscles and take slower, deeper breaths to calm your nerves.
🌟 Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself that feeling nervousness is expected and can enhance your performance. Tell yourself, "I am excited to share my message and well-prepared."
🌟 Practice Mindful Breathing: Focus on your breath before and during your speech. Deep, slow breaths can help calm your nervous system and improve your vocal control. Inhale confidence, exhale doubt.
🌟 Visualize Success: Close your eyes and visualize yourself delivering a successful speech. Imagine the audience engaged and inspired by your words. This mental rehearsal can boost your confidence.
By embracing mindfulness and the sensations in your body, you can transform nervous energy into a potent source of power. It's not an overnight matter; give yourself grace and patience, but practice being present, positive, and controlling your narrative.
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WOW. NICE
Communication is tough. 🙁 Relationships are tough.😢 Life is tough. 😰 But to maintain your health, well-being, and strong connections, staying calm is crucial. ✨
We know, easier said than done in the heat of the moment! Luckily, there are skills and tools you can practice to help weather storms when they arrive (and they will). Here are some simple mindful breathing techniques you can practice daily on your own and help you maintain composure when situations arise: 💬
💨 4-7-8 Breathing: Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale completely through your mouth for a count of 8. This technique helps regulate your breath and calm your nerves.
💨 Box Breathing: Inhale for a count of 4, hold for 4, exhale for 4, and pause for 4. Repeat this square pattern to steady your mind and reduce stress.
💨 Deep Diaphragmatic Breathing: Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth. This technique encourages full, calming breaths.
💨 Alternate Nostril Breathing: Close one nostril with your thumb and inhale through the other nostril. Then, close the second nostril with your ring finger and release your thumb to exhale through the opposite nostril. This technique promotes balance and relaxation.
💨 Mindful Breathing: Simply focus on your breath, observing each inhale and exhale without trying to change it. This mindfulness practice can help you regain control over your emotions.
💨 Regular breathing techniques can help you develop a greater sense of calm and poise, which will benefit your professional and personal life. Contact acamindfulyou.com for more tips on staying composed in high-pressure situations or promoting mindful communication!
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Can you catch yourself needing to take a breath? Sometimes I notice I’m in shallow breathing mode and along with that is tension in my body.
🌟 Unlocking Harmony: How Mindful Communication Transforms Government-People Relations
In today's polarized world, effective communication is key to bridging gaps and fostering harmony between government authorities and the people they serve. 🤝
🗣️ Imagine a dialogue where leaders speak openly about their challenges, fears, and aspirations while the public shares their concerns and hopes. This is the essence of mindful communication, and it holds the potential to create lasting peace and understanding. 🕊️
🌐 As a communications coach, I've witnessed the transformational impact of mindful communication techniques in various spheres, including government. Here are a few insights:
1️⃣ Building Trust: Mindful communication breeds trust. When leaders and citizens communicate openly about their experiences, it humanizes them and makes them relatable.
2️⃣ Empathy and Understanding: Mindful communication encourages listening and empathy. It allows both parties to truly understand each other's perspectives.
3️⃣ Conflict Resolution: Instead of escalating conflicts, mindful communication paves the way for constructive dialogues, leading to peaceful resolutions.
4️⃣ Inclusivity: It ensures that all voices are heard, including marginalized ones, creating a more inclusive society.
🌱 Embracing mindful communication is a step towards a more harmonious society. Let's encourage our leaders and ourselves to speak from the heart and listen with compassion. Together, we can create a world where peaceful coexistence is not just a dream but a reality. 💬
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Heartfelt memory of this day…forever…
🚀 Mastering Direct, Mindful Communication with Your Boss or Coworker 🚀
Effective communication is the cornerstone of success in the professional world. Whether addressing concerns with your boss or collaborating with a coworker, having direct, yet respectful conversations is a skill worth polishing. Here's how to navigate those crucial dialogues like a pro:
1. 💡 Prepare in Advance: Anticipate the discomfort and plan your words. Having a clear outline can make the conversation smoother.
2. 😌 Stay Calm and Composed: Maintain a steady tone and body language. Keeping your emotions in check will help you express yourself more effectively.
3. 🏢 Choose the Right Setting: Find a private, neutral space for the conversation to minimize distractions and ensure confidentiality.
4. 👂 Active Listening: Let the other person share their perspective. Active listening demonstrates respect and can uncover valuable insights.
5. 🗣️ Use "I" Statements: Frame your thoughts using "I" statements to express your feelings and needs without blaming or accusing. For example, "I feel uncomfortable when..."
6. 🤗 Empathize: Try to understand the other person's point of view. Empathy can go a long way in diffusing tension.
7. 🎯 Be Specific and Clear: Clearly articulate your concerns or needs. Vague communication can lead to misunderstandings.
8. ❓ Ask Open-Ended Questions: Encourage a productive dialogue by asking open-ended questions that invite discussion and exploration.
9. 🔍 Stay Focused: Keep the conversation on track and avoid veering into unrelated topics. This helps in resolving the issue efficiently.
10. ⏳ Practice Patience: Some discomfort may be necessary for growth and understanding. Give the conversation time to develop.
11. 🤝 Offer Solutions: Propose solutions or compromises to address the issue.
12. 📆 Follow-up: After the conversation, follow up to ensure any agreed-upon actions are being taken.
Direct communication doesn't mean confrontation—it's about honest, respectful, and transparent dialogue. These skills are invaluable in the professional world when faced with an uncomfortable situation during meetings, negotiations, or discussions with colleagues or clients. 💎
How do you handle uncomfortable conversations? Share your tips! 👇
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Individual coaching is in demand! Book your five 75 minute sessions for $2500 USD by emailing me directly Donna@ACAmindfulyou.com.
Your skills aren't keeping you from advancing; it's your EGO. 🛑🗣️
🌟 The Ego's Game: The ego, that little voice inside us, often seeks validation, recognition, and protection. When we let the ego steer the conversation, we focus more on how we're being perceived rather than genuinely connecting with others. It's like trying to win a game instead of engaging in a meaningful exchange.
🔒 Defensive Walls: The ego can build walls of defensiveness when someone challenges our ideas or viewpoints. Instead of truly listening and understanding, we might become guarded and rigid. This can hinder the flow of ideas and prevent fruitful discussions.
🙉 Selective Hearing: Have you ever caught yourself half-listening because your ego is busy crafting your response? Instead of being fully present in the conversation, the ego often jumps ahead to what it wants to say next. This can cause misunderstandings and missed opportunities for real connection.
💬 Monologues vs. Dialogues: The ego loves monologues—it wants to be the show's star. But meaningful communication thrives on dialogues, where everyone's thoughts are valued. When the ego insists on being the dominant voice, it can drown out others' perspectives, leading to missed chances for learning and growth.
🌱 Cultivating Open Communication: Detaching from the ego means focusing less on "me" and more on "we." It involves active listening, empathy, and a willingness to learn from others. By embracing humility and setting aside our ego's need for validation, we create a space where ideas flow freely and authentic connections can flourish.
We all have moments when the ego tries to take the wheel. But as we become more aware of its influence, we can intentionally shift towards open, authentic, and meaningful communication that benefits everyone involved. 🌐🌈
To learn more about mindful communication and how to build more effective teams, visit us at acamindfulyou.com
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🎙️ #thirstythursday Public Speaking Tips 🎙️
Today, we're diving into the importance of grounding yourself before you step onto that stage. So, let's get started! 💪
✨ Tip 1: Ground Your Feet Before You Speak ✨
One of the critical elements to establishing a solid presence as a speaker is to connect with the ground beneath you. Grounding your feet can work wonders in boosting your confidence and delivering a powerful message.
🌳 Tip 2: Create Stillness in Your Body and Mind 🌳
Stillness speaks volumes. When you find stillness in your body, you naturally cultivate a sense of calm and focus in your mind. Take a moment to center yourself before speaking, allowing your thoughts to settle and your body to relax.
🔗 Tip 3: Anchor Your Body for Stability 🔗
To further enhance your connection with the ground, try anchoring your body by grounding your feet and touching something solid, like a table or a podium. This physical connection provides tangible support, reinforcing your stability and confidence.
🧘♀️ Tip 4: Create a Mind-Body Connection of Stillness 🧘♀️
Picture this: as you ground your feet, feel the energy from the earth flowing up through your body, bringing a sense of calmness and centeredness. This mind-body connection of stillness will radiate through your presence, capturing your audience's attention and keeping them engaged.
Becoming an effective public speaker takes practice and confidence-building. By incorporating these grounding techniques into your routine, you'll be well on your way to delivering impactful speeches that leave a lasting impression. 🎉
Feel free to share your own tips or experiences in the comments below. Let's support each other on this public speaking journey! 💫✨
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🎤 Tip Tuesday: Public Speaking for Beginners 🎤
🌟 If you're just starting out, remember every expert was once a beginner. Whether you're aiming to be a more active voice in meetings, a confident speaker, or a master of professional communication, here's where to begin:
🗣️ 1. Start Small, Build Confidence: Public speaking starts with those little steps, like any skill. If speaking up in meetings is challenging, jot down one valuable point you can contribute and share. Gradually, these contributions will become a habit, building your courage along the way.
🪞 2. Practice for Progress: If you're nervous about taking a public speaking course, start with the mirror! Practice reading aloud, incorporating pauses, varying your tone, and even adding gestures. Over time, this practice becomes your foundation.
🤝 3. Friend Feedback: If professional communication feels daunting, lean on a supportive coworker. Share your practice efforts with them, and ask for their feedback. Learning and growing together makes the journey less intimidating.
🚶♂️ 4. Step-by-Step Mastery: Don't let the distant future overwhelm you. Mastery is built step by step. Instead of staring at the mountain peak, focus on the path ahead. Taking that first step is often the hardest, but it gets easier with each stride.
🌱 5. Invest 10 Minutes Daily: Just as compound interest grows, so does your speaking prowess. Devote a mere 10 minutes a day to enhancing your skills. Over a year, that investment blossoms into something truly remarkable. Remember, you're absolutely worth those 10 minutes.
🌠 Conclusion: Nobody becomes an expert overnight. It's about the journey, the commitment, and the continuous growth. No matter where you are now, your speaking and communication goals are within reach. Start today because even the tiniest progress matters. Looking back, you'll be amazed at how far you've come.
🎙️ Your Voice Matters: Embrace the journey, invest in yourself, and watch your speaking abilities flourish. Ready to take that step? Share your thoughts in the comments below! And remember, it all begins with just one courageous step forward.
Level up you communication skills with ACA's 40 years of teaching at the top companies in the world. Visit us at acamindfulyou.com and schedule a free consultation.
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Practice pausing in your daily life. On the phone, in conversations, meetings, etc. Can you pause for 2 seconds?
🌼 Throwback Thursday: Unleashing Confidence and Creativity! 🎤 🕰️ Today, let's rewind to a memorable moment from a public speaking course in Washington, DC, that truly highlights the power of creativity, confidence, and connection.
Brad came into the course determined to conquer his public speaking fears and effectively convey his message. But how did he manage to achieve this? 🤔
During one of his speeches, Brad brilliantly infused creativity and symbolism. He held a flower pot in his hands - a simple yet captivating 3D object. As he spoke, he revealed the story behind the flower pot. 🌱
"This flower pot represents growth," Brad began. "Just like the seeds within it, we all have potential waiting to bloom. But sometimes, we need the right environment, care, and nurturing to flourish."
As Brad continued, he drew parallels between nurturing a plant and nurturing ideas or personal development. The audience was captivated by his vivid metaphor. The flower pot became a tangible representation of his message, making it easier for everyone to understand and relate to his words.
What happened next was truly heartwarming. In the middle of his speech, the flower pot was passed to another participant.
With a warm smile, he encouraged her to hold it and feel the connection he was conveying. 🌷
She became part of the story as she held the flower pot. She understood the metaphor profoundly and felt a sense of engagement that transcended spoken words. This simple act boosted Brad's confidence and formed an unspoken bond among the participants, creating a shared experience that extended beyond the speech.
🌟 Key Takeaway: Using tangible objects in public speaking can transform your message into an unforgettable experience. A 3D object can bridge your words and your audience's understanding, fostering a stronger connection and leaving a lasting impression.
So, the next time you're prepping for a speech, presentation, or interview, consider incorporating a creative element - a prop, an analogy, or even a physical object. You'll be amazed at how it elevates your communication skills and leaves your audience inspired!
Share your thoughts on the power of creative communication and how you've used symbolism in your speeches.
Let's keep the conversation flowing! 🗣️💬
Join us at acamindfulyou.com to learn more about public speaking skills or when we are hosting our next workshop.
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Jovita Piña
🌟 Embrace Calmness Amidst Chaos Through Inner Dialog 🌟
There is an incredible power that lies within us to transform the way we experience stress.
🔮 It's fascinating how much of our stress is rooted in our reactions, not the situations life throws at us. On an average day, how we respond becomes the lens through which we perceive challenges.
But guess what? We hold the key to reducing that stress. ✨
Imagine adjusting your response to life's twists and turns – suddenly, that mountain of stress crumbles. 🏔️ It's like having a magical superpower that sets you free from unnecessary burdens.
Inner calmness isn't just a fleeting moment; it's an ongoing practice that empowers you to handle life's curveballs gracefully.
🌼 Amidst the chaos, cultivating inner calmness allows you to sift through what truly matters. 🎯 By detaching from the noise, the chatter in your head that cultivates negativity and negative perspectives, you gain the clarity to focus on the vital few things that deserve your attention. 🌟
Pause when agitated, listen to the inner dialog, the inner critic, the voice that tells you, you aren't good enough and others are others. Hush that voice by detaching from your emotions and looking t the situation with a clear and rational mind.
What clues are there that your thoughts are true? If there aren't any facts or you notice your reaction to the situation is inflated, take a moment to #mindfully breathe and allow the stress and heightened emotions to deflate. You can go on your day with a clear head and consciousness, knowing you can communicate effectively without being driven by feelings rather than facts.
Let's train ourselves to respond mindfully, let go of trivial stressors, and channel our energy into what truly uplifts us.
Remember, the power to transform stress into strength is within you. 💪
Here's to embracing our superpower and embracing the serenity within chaos. 🌌🧘♀️
Want to learn ow to communicate more effectively with yourself and transform your relationship? Visit us at acamindfulyou.com
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The dreaded moment your boss asks to have a meeting to review your performance... 😱 how do you handle receiving feedback. Here are 12 Tips to help you regulate, recover and rebound with a vengeance!
Receiving constructive feedback can be challenging and complicated as it pulls at our self-worth and abilities, but it's essential to professional growth and improvement.
Take these communication tips and keep them at the forefront of your mind when you are faced need to handle constructive feedback effectively and professionally: 👩🏫
1. Stay calm and composed: Take a deep breath and remain calm when receiving constructive feedback. Remember that feedback is an opportunity for growth, not a personal attack.
2. Focus on the issue, NOT the person! 🚫 Nothing is personal; they are telling you about the problem, not your worth! Avoid becoming defensiveness, and keep the conversation objective.
3. Listen actively: Pay close attention to the feedback provided. Let the person finish speaking before responding. Show that you listen by maintaining eye contact and nodding occasionally to acknowledge their points.
4. Avoid immediate responses: Take some time to process the feedback before responding. This prevents you from saying something defensive or dismissive in the heat of the moment. There is also no shame in telling the person you need a few minutes before responding. 🧘♂️
5. Ask for clarification if needed: If the feedback is unclear or you don't fully understand the points, ask for specific examples or additional details to grasp the situation better. ❓
6. Avoid making excuses: Resist the temptation to make excuses or shift blame onto others. Instead, take responsibility for your actions and decisions.
7. Seek solutions: After understanding the feedback, discuss possible solutions or steps you can take to address the concerns raised.
8. Keep a growth mindset: Embrace a growth mindset, which means seeing challenges and feedback as opportunities for learning and development rather than fixed limitations.💪
9. Learn from the feedback: View constructive feedback as an opportunity to learn and grow. Identify areas where you can improve and use the feedback constructively to enhance your skills and performance.
10. Express gratitude: Thank the person for providing feedback, even if it feels fake; express gratitude for keeping the relationship open and value their input.🙏
11. Follow up: After receiving feedback and implementing changes, follow up with the person who provided the feedback. Show that you have taken their input seriously and appreciate their efforts to help you improve.
12. Reflect on patterns: If you receive similar feedback from multiple sources, consider if there might be a recurring issue that needs attention. Look at the common denominator, YOU! This reflection is where emotional growth happens when you can sit back and reflect on where you went wrong and how you can do better the next time. 😇
Remember, constructive feedback is a valuable tool for personal and professional growth. Once the sting of embarrassment, doubt, and anger subsides, you can see yourself in a different light. You can feel validated that knowing someone took time to help you improve and become a better person,
Embrace feedback with a positive attitude, which can significantly improve your communication skills, emotional intelligence, and performance.
What have we missed? What are the ways you emotionally regulate when receiving feedback?
#communicationtips #emotionalintelliegence #personaldevelopment #TipTuesdsay #softskills
ACA provides a module on how to give and receive feedback in our Advanced Communication for Leadership Workshop.
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What invaluable lessons have you learned throughout your life? 🤫 Have you learned to live your life acting out on habitual thinking and actions? Have you ever wondered where your life is going?
Is it time to take on new challenges? Here are three powerful insights to ponder that can change the trajectory of your life:
1️⃣ CHOICE! True Freedom Lies in Empowered Choice: In a world filled with numerous influences and distractions, it is essential to recognize that TRUE freedom lies in our ability to make conscious choices. We have the POWER 🔌 to decide who and what we allow to impact our lives.
By acknowledging this power, we can liberate 🗽 ourselves from external pressures and reclaim control over our destinies. Embrace the understanding that the ULTIMATE authority over your life resides within you!
2️⃣ ACCOUNTABILITY! - The Art of Taking Responsibility: Growth is a lifelong journey, and one significant milestone on this path is the day we embrace full responsibility for our attitudes and actions. Owning our thoughts, behaviors, and responses to life's challenges marks a pivotal moment of maturity and self-awareness. (UMM, hello, emotional IQ) 🧑🏽🏫
Recognize that you hold the pen to write your life story, and by taking responsibility, you gain the power to rewrite it with intention and purpose. Embrace each experience, both triumphs and setbacks, as opportunities for learning and growth. Embodying this mindset, you can navigate life's complexities with wisdom and resilience.
3️⃣ Gtratitdue! - Choosing Happiness: In a world that often feels unpredictable and chaotic, remember that happiness is not a mere result of chance but a CONSCIOUS DECISION we make daily. Amidst the trials and setbacks, we can cultivate a positive outlook and choose happiness regardless of external circumstances.
"We are not the product of our circumstances but the product of our decision" - Les Brown.
Embrace gratitude for the little joys, savor moments of serenity, and find beauty in the simplest things. By recognizing happiness as a choice, you EMPOWER yourself to radiate positivity, inspire others, and create a ripple effect of joy in the world.
These powerful insights guide you as you embark on a new day filled with opportunities for growth, choice, and happiness. May the wisdom gained from your past shape your journey toward a purposeful and fulfilling life.
Learn more about making conscious decisions and empowered communication with yourself at buff.ly/3NRvlBp
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Becoming aware that we all have a choice is being conscious. You choose how to respond vs. just habitually reacting. ACAmindfulyou.com
How to Have your Prospect Share Their Story With you: 🗣️
Follow this simple and practical approach to effectively engage LinkedIn professionals in the sales or consulting industry and sell your workshops. By asking open-ended questions in a specific format, you can elicit compelling stories from your prospects and create meaningful connections.
The Approach: GET CURIOUS!
Format of the Question:
Craft open-ended questions that prompt prospects to share personal experiences. Use the format: "Can you tell me about the time when you realized ---------?"
Examples:
Can you tell me when you realized this problem even existed?
Can you tell me when you realized your current strategy wasn't cutting it?
What was the time when you realized you needed to take care of this problem now vs. next year?
Customize Scenarios to Their Needs: (IT"S NOT ABOUT YOU)
Tailor the scenarios to address specific pain points or challenges your prospects might be facing. Show that you understand their concerns and have personalized your approach.
Practice and Authenticity:
Practice asking these questions with genuine curiosity. Authenticity is vital; prospects will respond better when they feel sincerity.
Use Upward Inflection:
Use upward inflection at the end of the sentence to display intentional curiosity. It encourages prospects to share their stories openly.
Why This Works:
This approach taps into the power of storytelling. As prospects share their experiences, they become more invested in the conversation, leading to a deeper connection. Listening helps you understand their needs and position your workshops more effectively.
Follow this approach, and watch your prospects travel back in time, recall relevant stories, and share them with you. By actively listening and engaging, you'll create meaningful connections and open the door for further discussions about your workshops.
Have other ideas? 🧠 Comment, share or like below 👇
or visit us at acamindfulyou.com to learn how you can become the confident and influential speaker you have dreamed of becoming.
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