Sue Rosen
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Finding Freedom & Fulfilment

This is where I update you on my latest thoughts & research into all things relating to self-development!

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What will you be doing in 5 years?

14/10/2017

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Will you be living in the same city? Will you be working in the same career? How will you be living your life?

How does that question make you feel?

That was the question which really made me realise I had to make changes in my life. My response was “if I am doing the same thing with my career as I am currently doing then shoot me now!”

A little dramatic I know!

I had been unhappy in my career for a long time, yet felt I had missed the boat in terms of making a career change. I was working part-time in a role which was well-paid and afforded me flexibility to spend time with my young children, so outwardly everything looked great and yet………

I felt unfulfilled and had this niggling feeling that I could be doing something else with my life which would be much more rewarding, and frankly at which I would perform better because I was more interested.

Initially I was able to accept where I was because the kids were so little and I had all this wonderful flexibility but as they got older I realised that I wanted to be a role model who loved her career. What was the point of telling them that you can do anything you like when you grow up whilst I was coming home miserable from work, and hanging on by a thread because of the salary?

There was no epiphany about what I would do next but there was a realisation that unless I made some changes my professional life would not change. I realised that I had had so many other priorities that I had forgotten to invest in my own personal and professional development. I invested in a coach and started exploring free online courses in any subject which interested me. I spent time on personal reflection and I started to visualise a different future for myself. This gave me the courage to pursue much deeper learning and re-training.

I discovered that I am intrigued by the interaction between thoughts, feelings, emotions and behaviours, both within one person and between a group of people, and how this translates into the dynamics we see in the workplace. This brought me to coaching and leadership development, and my interest in wellbeing brought me also to positive psychology and how we improve our wellbeing so that we can really flourish.

I love to hold really meaningful conversations with people, posing powerful questions and challenging assumptions, to empower them to find their own answers and create their own path forward.

Can I help you find your way forward so that question no longer scares you?


If you would like to find fulfilment in your career, whilst also having a rich and stimulating life outside work, please download my worksheet called Dare to Dream! This is designed to kickstart a playful self-reflection, which is a great place to start any change journey so that you can figure which way you want to head.
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Sue runs sue rosen executive coaching and specialises in helping people unleash the power of their potential. She also runs corporate wellbeing & leadership programs based on using mindfulness and positive psychology to enable people to bring their very best selves to work.



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Do you know who you are?

28/9/2017

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Have you ever wondered who am I? How did I get here? What brought me to this point in my life? This is not where I was ever supposed to be! I was supposed to be richer / more successful / thinner / stronger / be married / have kids / have my own business etc etc. Then we may feel disappointed and like we have really lost our way, and we ask, what happened to ME?

I find it completely fascinating how our sense of identity can morph as we go through our lives and there are times when those transition phases are really, really challenging, for example  I struggled enormously when I first had children. My new role as a mother changed my perspective on so many things in life, particularly in regards to my career, and we all play so many roles - those of daughter / son, brother / sister, parent, boss, employee, friend, that sometimes we can lose sight of what we want. Yet at the core of ourselves we do know what we believe in, what we value and what we stand for, it's just that sometimes we need a little help to rediscover our true essence!


To find a meaningful way to live your life and to do so in a truly authentic way it is essential to understand your own story, and to explore the stories you tell yourself about why you are where you are.

I recently released an e-book entitled Finding Freedom & Fulfilment, designed to prompt you to articulate your values and also to prioritise them. This provides a touchstone when we are faced with challenging situations or difficult decisions and we can ask ourselves, is what I am doing in alignment with my values? Assessing your values is, I believe, always the first step towards discovering who you are. Just click here to start exploring your values.

If you are struggling to find your way forward and would like support with exploring your next steps then please contact me at [email protected] . I love to work with people seeking freedom and fulfillment in their personal and professional lives.

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Have you outgrown your skin?

29/7/2017

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The caterpillar transforming into a butterfly is often used as an analogy for personal growth and transformation – after all who doesn’t love the image of a beautiful butterfly flying away from its broken chrysalis?

But who in everyday human life has time and space to wrap themselves into a chrysalis, ignoring all the intersecting parts of the personal and professional lives, and then emerge to fly away to a lovely new life, leaving all the mess behind?!

I think it is much more helpful to see our growth and development as like that of a snake – as we grow and expand the boundaries of our comfort zone we split open our old skin and a new one takes its place. It may be uncomfortable and even painful at times as we shed one skin for another but that doesn’t mean that we shouldn’t do it. The new skin will fit you better, and will be brighter and stronger, truly allowing you to shine, as you go forth into the world as a new improved version of you.

A new skin is not going to change who you truly are in your core, however it will enable you to build your strengths and focus on those aspects of yourself which have always been there but have been neglected and are now calling out to be nurtured.

There are 3 main challenges around developing your new skin:


1. What will it look like? 

The first is knowing what you want your new skin to look like and feel like. You need to give yourself time to figure out what colours and textures suit you – use all your senses to imagine how you want your life in this new skin to look like, feel like, sound like. Immerse yourself in the kaleidoscope of possibilities and be open-minded to opportunities (see this blog if you’re looking for help in finding your direction).
 

2. How will others respond? 

The second is not often talked about and this is the response of loved ones to the new emerging skin. Sometimes they may not be supportive, or may even actively try to prevent you from moving out of your comfort zone and into your new skin and I think it is important to consider why that may be.
 
A loving spouse may say “but I love you the way you are”, or proffer reasons such as family obligations why you can’t travel overseas for work, or attend a particular workshop. This may be because they feel threatened by the changes they see, and have a fear of losing you so they try to limit the changes you are striving for. This is when communication is so important so that you can explain what you need in your life right now, and sharing your vision for the future can allow them to give you the space for your own development even if they don’t really “get it”. This is where I think the emphasis on still being you, albeit with a new focus on your strengths which are the very best aspects of you, can really help – the snake in its new better fitting skin rather than a butterfly about to fly away!
 
It may also be that your new activities or way of being challenges the values of friends and family, for example perhaps they don’t feel comfortable with a woman speaking her mind or asking for money, whether it be for herself, her business or a charitable cause. In that case it may be that you have to accept that they hold different values to yourself and you each allow yourself to do things your own way.
 

3. How can I keep growing into that new skin? 

Ultimately, pushing out the edges of your comfort zone and growing a new skin can be both exciting and scary so you need to be very clear on what you want to achieve, and have that vision firmly rooted in your personal values (click here for my e-book on exploring your values). This is essential to ensure that as well as not allowing other people to limit your capacity for growth you are also not limiting yourself with self-doubts.
 
Change is challenging and it is imperative that you look after your own wellbeing. Finding time for your own self-care and self-reflection may mean you have less time for the agendas of other people, which can cause some friction, especially if they have been used to having you at their beck and call so building a support network is crucial.
 
You may find yourself drifting away from certain friends as you seek out a tribe where you feel a greater sense of belonging. I am sure we have all had those friends who were great at a certain stage of our lives but with whom we no longer feel we have anything in common. Then there is the new tribe, who are the new people with whom we can discuss our newly discovered interests and ideas, who will challenge us to go further.
 
However hopefully you also have those family members and long-time friends who will support and encourage you through your personal growth. Remember that their intention is probably to protect you not to limit you, even if sometimes that is not how it feels! They may just need a little more explanation and time to come to terms with what you are doing.
 
And in the end just focus on how much better you will feel in a new shiny skin which really fits you! (until it is time to burst into the next one!!)

If you are struggling to find your way into your new shiny skin then please contact me at [email protected] . I love to work with people seeking freedom and fulfillment in their personal and professional lives.

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Is Profit Really Your Purpose?

16/6/2017

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Do you believe business exists simply to make money? That profit and wealth creation for shareholders are the only drivers? That corporate social responsibility is purely a “nice to have” add on policy, such as allowing staff a day off per year to volunteer at a charity?

I believe there are still a significant number of people out there in the corporate world who do think like this so I was really delighted to attend the CA ANZ Business Forum 2017 last week where the topic for the whole conference was “purpose”. For a room full of chartered accountants this was possibly going to be a little challenging!

In just one day, the array of ideas and perspectives presented on the topic was terrific, and having digested and reflected on them I want to summarise the highlights across my next few blogs.

Why do businesses exist?

At the heart of the topic is the need to re-humanise organisations and the way people work within them. When we start to tell the stories of both employees and customers, and to connect them to each other we can truly understand that every organisation and every job exists to serve a human need or solve a human problem.

It is fundamental to human wellbeing to seek both connection and meaning in our lives, and if we cannot understand the purpose of our roles, or fail to uncover the meaning in what we are doing then we quickly become disengaged.

Zach Mercurio (http://www.zachmercurio.com/) shared some great statistics and some great stories in relation to levels of engagement and wellbeing when people see purpose in what they do. Studies have shown that people are happier and even live longer if they feel a sense of purpose in their lives.

We also know that more engaged employees deliver better business results so we are not talking about purpose as the “touchy feely” stuff only to be cared about by HR departments. We are talking about how it makes great business sense.

In times of change and complexity, leaders who can uncover and articulate the organisation's sense of purpose, and bring their staff along with them on that journey, will be positioning themselves and their organisations well for the future.

The importance of story-telling

Central to building an organisational culture where purpose is clear and energising is the development of trust and psychological safety within teams. If people can talk openly, and as leaders we actively listen, then we can unlock the stories which already exist in our people. Zach shared a terrific story about a room full of employees at a company making electronic components. They were struggling to articulate their purpose until one women described seeing their major client’s brand name as she was slid into an MRI scanner when faced with a major health scare. In that moment she realised the literally life-saving importance of what she did for a living. It is crucial to seek the real person at the end of the chain to fully understand your role.

Adam Grant’s research also demonstrated that just a 5 minute personal story from a scholarship recipient completely changed how call centre workers raising donations for these scholarship programs approached their job. A month after the interaction the call centre workers who had met the recipient had spent twice as long on the phone and raised a weekly average 170% higher than those workers who had not met him. (For more about this research click here)

So humanising the outcomes of our work and sharing stories can have huge impact on the bottom line, and that is certainly something all the accountants in the room could understand!!

And in the words of Klaus Schwab, executive chairman of the World Economic Forum, "without economic development, social progress is not possible; without social progress, economic development is not sustainable."

I will continue exploring some of the great learning that came out of this inspiring day in my future blogs.

I love working with people to figure our their own individual purpose, as well as working with leadership teams to articulate that of their team or organisation, so if you would like support with that please contact me at [email protected]

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Is happiness really the answer?

22/5/2017

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No-one can feel happy all the time, and nor should they. When you have suffered loss or pain, happiness would not be the appropriate response.

There is often a misconception that positive psychology is about smiling all the time, and feeling happy and joyful all the time. That is not the case at all and nor is it about pretending to feel happy all the time.

Buddhist monk, Matthieu Ricard, defines happiness as “a deep sense of flourishing that arises from an exceptionally healthy mind….., not a mere pleasurable feeling, a fleeting emotion, or a mood, but an optimal state of being". And Martin Seligman, the founder of the positive psychology movement identifies the five key elements for flourishing or wellbeing as:

Positive emotions
Engagement
Relationships
Meaning
Achievement

These keys, known as PERMA, show that experiencing positive emotions such as joy and happiness is just one part of creating wellbeing. For the purpose of this blog I will put aside the other elements for another day and focus on positive emotions.

No such thing as good or bad emotions

Perhaps we should not even differentiate between good and bad emotions because all emotions are part of the human experience and we want and need to be able to feel them all.

When we lose a loved one it is completely right and normal to feel sadness; when we see injustice it is ok to feel anger. These emotions help us make sense of what is happening and can spur us to action. Denying or suppressing these more challenging feelings can actually result in reduced wellbeing and sustained pain, both physical and mental in nature.

What we must learn however is how to identify the physiological sensation by which we recognise the emotions so that we can make space for them, and truly “feel” them before we let them pass through. It is when they remain with us for a long period of time, or we can’t move on from them that these emotions negatively affect our wellbeing.
 
Negativity bias

Science has shown that we do have a negativity bias, which arises from our primitive survival instincts. Psychologist Rick Hanson describes positive experiences & emotions as being like Teflon, and negative experiences & emotions as like Velcro so we hold on to those much more! Studies have shown that 3-5 positive experiences are required to counteract each negative one, which is why the P for positive emotions is an important part of the PERMA model.

There are two main ways in which we can increase the depth and volume of positivity in our lives: Seeking out & Savouring.
 
Seeking Out

This means to actively seek out people and activities which bring joy to you. Consider things you love to do, times when you can get lost in the fun or joy of the moment. This may be hiking in nature, sitting watching a sunset, sharing a great laugh with a friend, or turning up the music and dancing round the living room. Now think about how you can do these things more often, how you can build more joyful moments into everyday life. Some require planning and a greater commitment of time and money but many don’t, so as Nike says “Just Do It!”
 
Savouring

Try this exercise: close your eyes, sit and think about a person or activity which brought you joy recently. Now as you focus on that memory, breathe in deeply and take your awareness to how it makes you feel – perhaps you feel a lightness, perhaps warmth around the heart, perhaps you are staring to smile. Sit with this feeling for 30 seconds to 1 minute. Too often we let joyful moments pass by far too quickly so it is helpful to bring our attention to them.

This is also why a gratitude practice can be so good for us – multiple studies have shown that acknowledging that which we already have, either verbally or in writing is extremely beneficial, and one of the fastest tracks to improved wellbeing. Every evening before bed write down three things for which you are grateful in your life and be as specific as possible. Alternatively make this a regular conversation with your family – what were the three best things about your week / day?

Not the only answer

Happiness is not the only answer when looking for growth and wellbeing so I urge you to be open to all forms of emotion so that you might know them and learn how to manage your responses to them, but also to cultivate the practices which both deepen your experience of and increase the number of positive emotions in your life. It is moving between the differing emotions which builds your resilience and your wellbeing, and if you can practice doing this when times are good you will be better placed to handle life when things are more challenging
 
If you would like to find fulfilment in your career, whilst also having a full and stimulating life outside work, please download my free e-book on Finding Freedom & Fulfillment. This is designed to kickstart an exploration of your values, which is a great place to start for any change journey.

Sue runs sue rosen executive coaching and specialises in helping people unleash the power of their potential. She also runs corporate wellbeing programs based on using mindfulness and positive psychology to enable people to bring their very best selves to work.

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Are you bringing your whole self to work?

20/4/2017

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It really doesn’t matter if you have 3,000 friends on social media, if you cannot connect on a much deeper and more meaningful level with at least a few people you will always be searching for the newest shiny person to add to your collection. Research has shown time and again that personal relationships are fundamental to our well-being and happiness.

So how did we ever think we could operate at our best by parking all our personal interests and emotions at the door when we came to the office?

And who are we kidding anyway if we think all those things which happen in the rest of our lives are not affecting how we show up at work?

If we wish to be effective at work we need to build meaningful relationships in the workplace and to do this we need to be willing to share more ourselves with our colleagues. Building our own understanding of our emotional responses allows us to manage them better so that we can respond more appropriately in challenging situations but it doesn’t mean denying or suppressing those emotions. Emotional awareness both in ourselves and in regard to what we recognise and respond to in others is one of the keys to creating a deeper connection in relationships.

This deeper connection also comes from bringing our whole authentic self to interactions with others and to do that we must know ourselves and accept ourselves. This requires a much greater level of openness and vulnerability than many people are used to bringing to work. Too often we behave in a way which we think is expected of us.

Not being yourself is draining!

Adopting more masculine traits has been a common way for women to try and compete in male dominated environments but to not bring authenticity can be a drain on our energy and impediment to our best performance. As Sallie Krawcheck (CEO of Ellevest) recently said “It is simply exhausting to act like something you’re not all the time”. Of course this also impacts other groups who have felt compelled to keep essential parts of themselves hidden from colleagues. When reflecting on his long career in ‘The Glass Closet’ Lord John Browne (former CEO of British Petroleum, who was the first CEO of a Fortune 500 company to publicly acknowledge that he is gay) said “It is difficult to feel good about yourself when you are embarrassed to show who you actually are.”

So knowing who we are and bringing this authentic self to work benefits us on two levels: our own physical and emotional well-being; and also the deeper connections with those around us, which in itself also improves our well-being. As Bill George says in his book ‘Discover Your True North’ “Only by opening ourselves to others can we find that deep sense of well-being”.

Openness vs over-sharing
 
Knowing and being your authentic self doesn’t mean you have to share every detail of your private life and if you are unsure whether to share something then consider your intentions. As the inimitable Brene Brown explains “The intention and outcome of vulnerability is trust, intimacy and connection. The outcome of oversharing is distrust, disconnection – and usually a little judgement.” And if you are worried about all this openness and vulnerability spilling over in to some really awkward oversharing then bear in mind another quote from Brene Brown: “Live-tweeting your bikini wax is not vulnerability. Nor is posting a blow-by-blow of your divorce. That's an attempt to hot-wire connection. But you can't cheat real connection. It's built up slowly. It's about trust and time.”

So building trust takes time that’s true but it also must start with honesty with ourselves, about who we are and what we stand for.

If you would like to get some help with exploring your values so that you can get in touch with the things which are most important to you then please download my free e-book on Finding Freedom & Fulfilment.

Sue runs sue rosen executive coaching and specialises in helping people unleash the power of their potential. You can contact me directly at [email protected]
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Which mask will I wear today?

23/3/2017

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I love that International Women’s Day affords us a special opportunity to celebrate the achievements of fabulous women around the world but it is also a timely reminder that we have a long way to go in our fight for equality.

IWD also meant there was a multitude of women’s events, both with and without male participants, and I love these. Emotional openness is for me the primary difference between a large group of men and a large group of women. Of course this is not the difference between every individual man and individual woman, as we all exist on a spectrum of personality traits, but it is my observation of large groups dominated by one gender or the other. I also think it is particularly noticeable when you have spent most of your career outnumbered by men.

Success on men’s terms

Having spent my career in finance, in rooms dominated by men I had become increasingly accustomed to the combative nature of that environment, where everything is about competition and one-upmanship. And for a woman to succeed in that environment has often meant that she has had to wear a mask everyday because to appear too feminine would be the kiss of death, although of course if she gets too tough she is accused of being a “ball-breaker”.

I recall that as a junior accountant in a top accountancy firm in London I knew only one female partner. Now I thought she was fabulous because she wore beautiful expensive clothes and drove a flashy sports car but it did not escape my notice that she had never had a family. At the time I was much keener for financial independence than babies so it wasn’t immediately relevant but still that stuck in the back of my mind. Conversely the only female senior manager in our department had just had a baby but she was an aggressive woman who had come back to work within two weeks of giving birth, seemingly to prove that her career was just as important as any man’s (and of course it was). To succeed you had to compete on men’s terms.

Too "girly"

In my twenties I was told by a recruitment consultant that I should wear glasses or tie my hair up because I looked too “girly”, and wouldn’t be taken seriously enough by potential employers. And an unwillingness to take up golf was surely the kiss of death to a promotion!

Now clearly things have improved since then but too often women are still expected to conform to the “merit” criteria of men.

And embracing so much of your own masculinity in order to look and behave the “right” way can play havoc with a woman’s sense of self.

Which mask today?

Of course both men and women assume different roles throughout their lives: student / employee / boss / parent / partner / child, and we often feel like we have to show up with a different mask for each occasion but my own experience has been that women feel this most acutely (and more acutely than men) when they become a mother.

Suddenly you are fully tapping into all your most feminine traits such as empathy, nurturing, compassion but you are afraid to bring these to work because with them comes an emotional vulnerability, which could get you written off as “too emotional”, “a bit unstable” or “hysterical”. You have spent years burying this stuff deep inside and now your babies have made you raw and it gets increasingly hard to wear a mask but at the same time you still want to get out of the house and have intellectual stimulation and enjoy office banter. I struggled enormously with this confused identity when I first returned to work part-time after having a baby, and although wearing different masks in each role, each of those masks were designed to say I’m ok, I can handle this. I was brought up to believe I could be a woman who could have it all but wearing the mask meant I couldn’t (or wouldn’t) ask for help (for my views on trying to play superwoman see my earlier blog). One of the keys for me to let go of this has been surrounding myself with women telling their stories openly and honestly.

Whole-hearted leadership

This is why I believe the move towards authentic and whole-hearted leadership is so important. If we can bring our whole selves to the workplace with all our vulnerabilities then we will also be able to connect on a much deeper level with those around us. This can only benefit all of the relationships in our lives. And all the evidence shows that the more inclusive and diverse our workplaces the better the bottom line.

Of course, along with the vulnerabilities we need to ensure we have the self-awareness and social intelligence to ensure that we share appropriately for context and listen to and learn from those around us. That’s is why these skills are at the core of all the coaching and leadership development work I do.

I am now learning to remove the masks (it’s still a work in progress!) so that I can truly step into being the person I want to be and I am absolutely passionate about helping other people to do the same.

Which masks are you wearing today?

If you would like support in re-discovering who you are and finding a way forward to being the leader you want to be please contact me at [email protected]
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Sue runs sue rosen executive coaching and specialises in helping people unleash the power of their potential.

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The Pushmi-Pullyu Struggle

24/2/2017

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Does anyone else remember the pushmi-pullyu animal from Dr Doolittle? (I loved that book when I was a kid!) This was a creature with no tail but a head at each end, which meant it could always see where it was going but if both heads were not working together to go in the same direction then it went nowhere (the photo above is from the 1967 movie). Is there anyone who hasn’t felt at some time like this is how their life is going?!

In order to create any change in our lives we must understand a combination of push and pull factors: what is pushing us away from our current situation and what is pulling us towards a new reality. Getting clear on both these factors will help us sustain any actions we decide upon to make change.

All push, no pull

Often we get stuck at the point where we know we are not happy with our current career, relationship or lifestyle, however we are struggling to move on because we really don’t know what we want instead. We continue going about our day to day lives with a niggling sense of dissatisfaction but not taking active steps to change things, in other words we feel the push but because we don’t know what the pull is then we have no clarity on direction.

Using visualisation to uncover the pull

Visualisation is a powerful tool, and one that I use in my coaching work to help clients picture what it is they really want to move towards.  The aim is to create a positive emotional attractor, which will draw us forward. Research has shown that when we are focusing on these positive images we activate the parasympathetic nervous system, which reduces stress, and opens our minds to new possibilities, encouraging creativity and problem-solving capabilities.

A fantastic exercise to start figuring out where you want to go is to give yourself the opportunity to reflect on how you want your life to look in 3, 5 or 10 years time. You can do this for any time-frame but it is best to choose one which feels far enough away to give you an opportunity to make meaningful changes but not too far that it seems pointless to think about.

Imagine your ideal life

Close your eyes, take some deep breaths and focus inwards, – if all in your life goes brilliantly well, how do you want to be spending your time, where will you be, who will you be with, and how will you feel? Just sit with this for 5-10 minutes, making these images as vivid as you can in your mind’s eye. I recommend considering all aspects of your life, so that you think about (just some examples):


  • What do I do at work all day?
  • What excites me about my work?
  • What am I proud of?
  • What makes my work meaningful?
  • What kind of environment am I working in?
  • What kind of people are around?
  • How do I spend my free time?
  • What is my relationship with my family like?
  • What community groups am I involved in?
  • What do I do for my physical, emotional, spiritual and mental health?
  • In what ways do I live in alignment with my values?

Try breathing the visualisations into your body so that you really feel and connect with those images. The more descriptive and specific you can make these images the more they will provide the necessary pull factor.

Once you have beautiful clear images in your mind then take 15-20 minutes to get all these thoughts and ideas down on paper, with no self-censorship. Don’t worry about how unrealistic they may be and don’t edit or judge them. If possible do this exercise again 3-4 days in a row, and you will find that you start to really flesh out your vision for your future.

Share your visions

Reading and writing down your visions is a great start to activating change but if you are feeling brave and want to take this further then open these conversations with your loved ones and look for a way to inspire shared visions for your family or business.

The more often we can focus on these positive images the stronger the activation of our parasympathetic nervous systems and the more we will open up to social connection, openness and creativity.

Being able to access these long term images, visualise where we want to get to, and understanding our motivations is key to pushing through when change is hard, as it inevitably is!

And if you want to get your pushmi-pullyu moving the right way you really need to get clarity on where you want him to go!
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As a character from another of my favourite children’s books said:
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Alice in Wonderland, Lewis Carroll

If you would like support in finding clarity around your direction and setting goals to get you there please contact me at [email protected].
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3 Keys to Building Your Courage Muscles

17/1/2017

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Fear gets in the way of so many things in life: applying for that new job; starting your own business; travelling to foreign shores; experiencing new adventures; opening your mind to new possibilities; and opening your heart to new relationships.

So it was fantastic to spend the day with 300 other women at Fearless (back in November 2016), encouraging each other to live bravely and fear less. Run by the dynamic Suzy Jones and with keynote speakers, Margie Warrell and Jacinta McDonnell, the day was focused on finding ways to challenge the thinking that holds us back and then lean in to the fear.

Building your courage and your confidence is all about pushing the boundaries of your comfort zone, whilst listening to your heart and your gut to know that what you are doing is the right thing for you, even if it scares you. Waiting until you feel confident enough to take on something new is a mistake because that day may never come unless you build your courage muscles by flexing them a little more each and every day.

Courage and bravery are traits we often associate with men, particularly when they are competing in physical acts of bravery. I have also considered myself physically brave when engaged in something like canyoning, especially as I abseiled off the side of a cliff! And this type of courage is often encouraged by people like my daredevil husband, and more generally in our male-dominated corporate world. I have found however that that type of bravery is not always so easy to bring back in to the office in a meaningful way.

However courage takes many different forms and I think emotional bravery is often overlooked and it is so important in terms of enabling us to achieve what we want in life or in terms of becoming a great leader. This is the kind of courage which enables us to have the really difficult conversations, to say yes to what will move us forward even though it scares us and no to those things which other people have said we should do even though they may not serve our own values.

I believe there are three keys to building up your courage:


Clarity on your values

One of the keys to developing this kind of courage is getting really clear about your own values, and knowing what is in your heart so that you can tap into what you want or need without listening to the “shoulds” of others. All growth needs to start with self-awareness, as it is only with a deep understanding of yourself that you can truly realise what will bring you meaning in your life and how you can best help the people you love, as well as the larger community. Taking time to sit in stillness and reflect on your life and your desires is often a starting point for this self-awareness.

Get comfortable with discomfort

Part of the way to develop this level of courage is to get comfortable with discomfort and that means practicing emotional bravery every day. I recommend an exercise which I have experienced in a number of different situations, such as yoga retreats, coaching workshops and drama classes, and every time it opens my eyes once again to how often we move through the day without truly connecting with those around us. With a partner, colleague or friend sit across from each other in a quiet space and look into each other’s eyes in silence for 3-4 minutes. This will feel strange and perhaps confronting because it is so rare that we do this and you may feel incredibly vulnerable but I urge you to sit in that discomfort and as you sit there allow yourself to observe your emotional responses. It is absolutely ok to smile, laugh, cry, or respond to the connection in any way you feel as long as you stay with the connection. What feelings is the exercise bringing up? Then afterwards spend 5 minutes asking each other questions and discussing how you each felt. This is an amazing way to build self-awareness and also empathy.

(There is a terrific piece of work by Amnesty utilising this exercise in relation to humanising refugees which I defy you to watch dry-eyed, see it here, but it is amazing what this exercise can bring up even with people you already know well.)
 

Build a support team

And also crucial to all of this courage building is to have a support network, where you can look in to another person’s eyes and say “I’ve got this” and see it and hear it reflected back to you, “you’ve got this”, especially at those times when you are having doubts. The people who love you already believe in you but if you are not prepared to open up to them about what you really want then they will not know how to support you and may project their own values on to you. So courage and vulnerability go hand in hand to enable you to build this support team, and learning to share and receive feedback will be part of that.

Building courage is not easy but if you flex those muscles every day they will get stronger!

How are you building your courage?

If you are looking for a great way to kickstart your 2017 by doing all of the above, as well as incorporating yoga and meditation to invigorate your body, mind and spirit please join me for a special urban retreat on 10 February in Sydney. Full details here. I have even included a letter to help you convince your boss that it is in the organisation’s best interest to send you!

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10 questions for reflection & celebration

8/12/2016

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As we approach the end of 2016 it is a great time to take some timeout to reflect on everything that has happened during the year, and not only on the events themselves but to dive deeper within to ask ourselves how we feel about those events.

Learning to question our response to the things which happen to us or around us is a great starting point for increasing our self-awareness of our own self-talk, our emotional triggers and our own biases. Acknowledging and accepting our emotions is essential to freeing us to feel them without reacting to them in a knee-jerk way. If we observe them and name them we give ourselves space to let them go when they are holding us back, and from there we can make conscious decisions which align with our values and purpose in life.

Reflection at the end of the year is also a great opportunity to look at our own choices and to accept and own those choices, rather than indulging in excuses about how and why you came to be where you are right now.

So set aside some time-out from the holiday chaos and sit in the park or looking out over the ocean to allow the beauty of the natural world to wash over you, take some deep breaths and then pick up a pen and paper and answer the following questions:


  1)  List your top five achievements this year

These can be large or small, and don’t worry about anyone else’s opinion, think of things which are important to you.
 
  2)  Name 5 challenges you overcame this year


What are you proud of overcoming? Again think large or small, and also acknowledge which internal barriers you overcame
 
  3)  What would you have done differently and why? 

  4)  What did you learn about yourself? 

  5)  What new skills or knowledge did you learn this year? 

  6)  Which relationships did you develop this year?

Either new or existing and with whom?
 

  7)  What gave you the most fun this year? 

  8)  How are you different from this time last year? 
​
  9)  How did you contribute to others? 

 10)  For what do you feel particularly grateful?
 



Release what does not serve you

Use this exercise as a starting point for reflecting on what has filled you with energy and joy during the year and what has depleted you. Heighten your awareness of those uncomfortable emotions around what has not gone so well but then consider what you can learn from them and then release their hold on you.
 

Savour the positive

Don’t beat yourself up if you didn’t achieve all you wanted, rather focus on learning and celebrating what you have achieved. Too often we cling to the disappointments but move too quickly past the joy and the successes. Our inbuilt negativity bias ensures that for survival we focus too much on negative experiences so both seek out and savour the positive ones to build your resilience and optimism.

So take a few deep breaths and really feel in your body the happiness which comes from the achievements you have had this year, the joy from those activities or events or people which have made you laugh and feel the gratitude for those things which have got you to where you are today.
 

Reward yourself

To get the most out of the dopamine rush you are now creating think of a way to reward yourself for getting to where you are right now. Remember you are enough no matter where you are so celebrate this moment before moving on. Treat yourself with a gift, perhaps something beautiful which expresses your unique essence, although it does not have to be a material reward – perhaps set aside some time to go for a long walk, visit that art exhibition you have been meaning to get to, set aside time for your own creative pursuits, pamper yourself with a long bath, spend the morning in bed!

And now you are ready to truly look forward to 2017 and all that it will bring!

If you would like to kickstart 2017 with intention and purpose then click here for details of a fabulous workshop I am planning with my gorgeous friend and yoga teacher, Beth Borowsky of Just Breathe Yoga.
​

If you would like support in finding clarity around your goals and your pathways in 2017 please contact me at [email protected].
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