creative mindfulness january 2015

CREATIVE MINDFULNESS

School of Modern PsychologyIssue 4, January 2015

AU $7.95

Creative Mindfulness Courses

Inside this issue:

Articles & More

CONTENTS


Page 3 We’re Celebrating!

Page 5 The Hero Within

Page 7 Reaching Your ‘Choice Point’

Page 9 Finding Purpose

Page 11 Time to Reflect

Page 13 (article continued)



Page 19 Character Strengths

1 Become a Creative Minds Member

www.schoolofmodernpsychology.com.au

Welcome to our fourth edition of Creative Mindfulness.As we’re on the cusp of a New Year, most of us spend some time in reflection.What did we achieve, where did we go, what was memorable.Yet few of us stop to ask if we lived the year according to our values. Some of us may not even be sure of what their values are.So this edition takes a detailed look at how to mindfully reflect on the year that was, so that we can set up the next year on the right foot.We need to start well to end well!I hope you enjoy this month’s edition of Creative Mindfulness and thank our fabulous contributors for their inspiring artwork – Gillian Valladares-Castellino and Monic Brodeur – your contributions to our community, and this publication, enrich all our lives.If you’ve enjoyed the magazine and would like to send me a message, or make a comment/suggestion, then I’d love to hear from you! my email is below.

Barbara GraceDirector, School of Modern [email protected]

EDITORIAL



Page 3

We’re Celebrating!!We’re excited to announce that the School of Modern Psychology is officially endorsed and licensed by the International Association of Coaching (IAC) to provide Coach Training. I’m delighted that our School is associated with such a high-standing organisation and will be preparing future coaches who can demonstrate excellence in the 9 core masteries the IAC has developed.To be accepted by the IAC is an honour, as they have a rigorous procedure including examinations, 1:1 meetings, learning agreements and Board review before being granted a license to represent them.We chose to be aligned with the IAC because of their ethical procedures and the fact that being recognised as a coach is not about the number of hours you’ve completed in your studies, but whether or not you have the skills to masterfully connect with clients and assist them in moving towards their goals.The IAC’s benchmark for coaches involves ‘competency’. Most of us have experienced teachers who had fantastic knowledge - yet were incapable of sharing it due to a lack of communication-based skills. What this means for me is that having a qualification doesn’t necessarily mean you’re any good at teaching the knowledge, sharing it with others or helping people achieve their goals.It’s easy to do a quick-fix course and become a ‘coach’ - yet few coaches achieve high levels of excellence often because they’ve aimed to ‘tick a box’ without putting in the practice required to set themselves apart as excellent communicators and coaches who can effectively assist others move forward in their lives.I’ve worked as a professional communicator for decades, helping individuals and organisations reach their ‘best’, and it’s this passion for excellence that excites me in helping the School of Modern Psychology deliver inspirational programs that can make a difference in people’s lives.



People drawn to our School share a common purpose, and that is to be the best they can and this only happens within a safe and supportive environment.The feedback I receive from our students is that the community provides the connection to like-minded people in ways that have created online friendships around the world. Personally, I feel blessed to be a part of our dynamic groups as learning from each other helps us all lean towards our higher purpose. And for me, there’s no stronger goal to have in life.

So, to celebrate this milestone we’ve created a super offer to help more people discover Creative Mindfulness OR Modern Psychology.This special offer is for people who’ve loved either the Creative aspect of our programs OR for those who’ve loved the Psychology behind them.If you have a Membership program with us - or are a current student of the School, then you’ll be receiving an email about this shortly, so please keep an eye out for it.If you’ve already enrolled in the 2015 Coaching or Coach/Training program with us, you’ll automatically receive this offer - so you don’t have to do anything additional (although we do have a few hidden surprises for you just to say ‘thank you’ for jumping in on our early-bird offers during 2014).I’m super excited about this, so keep a look-out for an email from us soon!

Most of us love heroes – people who break through all barriers to save a child from a burning home, rescue an animal or protect those unable to defend themselves. The selfless act.The hero is mythologised in our culture and often witnessed on nightly news feeds. Our love of heroes generates millions of dollars in block-buster movies, yet behind the action, there’s usually a back story around a struggle and a journey that has led them to this point in time. Heroes inspire us because they act in ways that we hope we would if placed in the same situation. It gives us a chance to live vicariously and be lifted above the ordinary to glimpse the face of courage, resilience and determination.The most powerful hero stories don’t usually involve a buffed Bond in a tight suit or a spider in spandex. Instead it’s of a woman, man or child facing an internal struggle that’s being buried or causing anxiety. And it’s in this back story that we experience the transformation of an ordinary person in meeting the extraordinary challenge that often arrives in an unexpected form. We cheer when the reluctant hero finds the courage to rise above the ebb and flow of ordinariness and self-doubt to overcome the enemy and define themselves as the character they could be.This January I’m looking forward to seeing the latest crop of hero movies and to feeling the possibilities and potential of good triumphing over evil, of ordinary people becoming heroes to their families and of demons put to rest. A good hero story helps me walk taller, square my shoulders and hold my head a little higher in preparing my own inner hero for whatever challenges may come my way in 2015.A hero’s journey begins when we say one word – ‘yes’. Yes to the challenges we’re facing, yes to building better relationships, yes to living a healthier lifestyle, yes to owning our decisions, yes to staying the course and ultimately yes to becoming the hero that others can look to in times of struggle.Th

e H

ero

With

in

CRE

ATIV

E MINDF

ULNE

SS


Most of us love heroes – people who break through all barriers to save a child from a burning home, rescue an animal or protect those unable to defend themselves. The selfless act.The hero is mythologised in our culture and often witnessed on nightly news feeds. Our love of heroes generates millions of dollars in block-buster movies, yet behind the action, there’s usually a back story around a struggle and a journey that has led them to this point in time. Heroes inspire us because they act in ways that we hope we would if placed in the same situation. It gives us a chance to live vicariously and be lifted above the ordinary to glimpse the face of courage, resilience and determination.The most powerful hero stories don’t usually involve a buffed Bond in a tight suit or a spider in spandex. Instead it’s of a woman, man or child facing an internal struggle that’s being buried or causing anxiety. And it’s in this back story that we experience the transformation of an ordinary person in meeting the extraordinary challenge that often arrives in an unexpected form. We cheer when the reluctant hero finds the courage to rise above the ebb and flow of ordinariness and self-doubt to overcome the enemy and define themselves as the character they could be.This January I’m looking forward to seeing the latest crop of hero movies and to feeling the possibilities and potential of good triumphing over evil, of ordinary people becoming heroes to their families and of demons put to rest. A good hero story helps me walk taller, square my shoulders and hold my head a little higher in preparing my own inner hero for whatever challenges may come my way in 2015.A hero’s journey begins when we say one word – ‘yes’. Yes to the challenges we’re facing, yes to building better relationships, yes to living a healthier lifestyle, yes to owning our decisions, yes to staying the course and ultimately yes to becoming the hero that others can look to in times of struggle.


Page 7 www.schoolofmodernpsychology.com.au

Reaching Your ‘Choice Point’ When we’re aiming to do things differently most of us recognise a ‘Choice Point’ – a place where we finally decide whether we’ll continue being trapped by our cravings, urges, emotions and memories or choose to make the choice to change.It’s when reaching a ‘Choice Point’ that we either carry on kidding ourselves or finally choose to break through old patterns and move towards not only the goals we want, but also becoming the person who can achieve them.For some, change means checking if their behaviour matches their values – in other words what they stand for – as internal battles usually emerge when these are out of alignment.In 1955 Rosa Parks boarded a bus in Montgomery, Alabama, after a long day’s work and chose not to sit at the back of the bus any more. She refused to give up her seat to a white person and was arrested. Later she said, “Knowing what must be done does away with fear.” And it was fear that change wasn’t possible which kept the majority of bus passengers, who were black, at the back of the bus.Fear of repercussion and ‘what-if ’ can stymie change. Yet in reaching a ‘Choice Point’ it comes down to taking a stand or continuing to accept second-rate options.If you’re like me, you can look back over your life and see many ‘Choice Points’ – some of them reached through frustration, others by ultimately recognising that following the same path means ultimately more of the same.There’s an exercise that asks you to imagine yourself as a 90-year-old sitting in a favourite chair and casting your mind back over the years. If you did this, what regrets would you have and what delights will you recall? Who do you want to be remembered as and who will you be remembered by? Change starts with a decision. And successful change comes with having an ally – someone on your side. In 1955 Martin Luther King, after hearing of Rosa Parks’ arrest persuaded black people, who were 75% of the passengers, to boycott bus travel. The government of the day reached their ‘Choice Point’ through financial pain.What will it take to reach yours?


Reaching Your ‘Choice Point’ When we’re aiming to do things differently most of us recognise a ‘Choice Point’ – a place where we finally decide whether we’ll continue being trapped by our cravings, urges, emotions and memories or choose to make the choice to change.It’s when reaching a ‘Choice Point’ that we either carry on kidding ourselves or finally choose to break through old patterns and move towards not only the goals we want, but also becoming the person who can achieve them.For some, change means checking if their behaviour matches their values – in other words what they stand for – as internal battles usually emerge when these are out of alignment.In 1955 Rosa Parks boarded a bus in Montgomery, Alabama, after a long day’s work and chose not to sit at the back of the bus any more. She refused to give up her seat to a white person and was arrested. Later she said, “Knowing what must be done does away with fear.” And it was fear that change wasn’t possible which kept the majority of bus passengers, who were black, at the back of the bus.Fear of repercussion and ‘what-if ’ can stymie change. Yet in reaching a ‘Choice Point’ it comes down to taking a stand or continuing to accept second-rate options.If you’re like me, you can look back over your life and see many ‘Choice Points’ – some of them reached through frustration, others by ultimately recognising that following the same path means ultimately more of the same.There’s an exercise that asks you to imagine yourself as a 90-year-old sitting in a favourite chair and casting your mind back over the years. If you did this, what regrets would you have and what delights will you recall? Who do you want to be remembered as and who will you be remembered by? Change starts with a decision. And successful change comes with having an ally – someone on your side. In 1955 Martin Luther King, after hearing of Rosa Parks’ arrest persuaded black people, who were 75% of the passengers, to boycott bus travel. The government of the day reached their ‘Choice Point’ through financial pain.What will it take to reach yours?


life purpose“Have you found your


The School’s Creative Mindfulness Coach program commences in February 2015. Discover how to use Modern Psychology, Creativity, Mindfulness and Coaching to not only discover more about yourself, but to also help others live life wholeheartedly.To receive our brochure about this life-changing program email [email protected]

Perhaps it’s time to embrace a new career as a Creative Mindfulness OR a Modern Psychology Coach.

life purpose“Have you found your

yet?”


Let’s take time to reflect on this year – we’ve shared so many great learnings, ideas and creativity together that this is a wonderful time to stop and reflect on how 2014 has impacted each of us.Let’s start by taking a fresh page in your journal and considering the following questions:1. What were 2014’s highlights for you?• Start with January and consider each month - ask yourself ‘What were the highlights for me?’ or ‘What were the highlights that made each month magical for me?’• Record your highlights in a mind map, a list or create a visual image for each month.If it’s easier to chunk the months into quarters (January to March, April to June, July to September, October to December) then do this.2. What were 2014’s challenges for you?• Use a separate page (or section of your page) and follow a similar process as used to record your highlights.• Ask yourself, ‘What were my major learnings about me and others this year?’3. Are you being turned on or being turned off by your environment and/or relationships?Looking back over your highlights and challenges so far, what do you need to understand about yourself to be in flow and in focus – to keep your light turned on so it shines brightly, with strong energy and support for your journey? 4. Values• What fears did you overcome this year?

• What new connections did you make or deeper connections did you create?

• How did you expand your comfort zone and step into new territories?

• How did your core belief systems shape and evolve over the year?

• In what ways did your body of knowledge expand and grow?

• What did you experience that you were humbled by?

Time to Reflect

5. What’s Your Action Strategy?1. How often do you have to do something before you know you can do it well and feel successful? • 1-2 times? If this is you, then in preparing for 2015 it’s important to describe one or two major events/activities that will be integral to you feeling as if you’re achieving something worthwhile. • What will it take to keep you motivated and on-track? • How can you stretch yourself in new ways and establish new benchmarks for excellence?• 3-5 times? If this is you, then pick 3-5 events/activities you can engage with. To do this, set 3 to 5 goals in different areas of your life. (eg relationships, finance, learning + growth, health + mindset, career) that you can begin working towards.To help with this choose a major goal to achieve each quarter so that by the end of 2015 you achieved a major milestone.• Never know? Set one goal that inspires you in one area of your life and focus on what achieving it will mean to you. It’s important to feel what it’s like to achieve what you set out to do and to know that when you set your mind to doing something that you can follow through.6. How do you know when you’ve had a great day?Do you remember who you saw, the engaging conversations you had, your body feeling exhausted in a good way, or learning something new that’s useful for you in the future?This helps you know whether you’re a person who needs VISUAL (what you see), AUDITORY (what you hear), KINAESTHETIC (what you feel) or AUDITORY DIGITAL (what you think/know) activities to reinforce what you’re doing and to stay on track.7. Know what gives you the energy to get what you want? Each of us has a ‘preferred’ learning style, even though we draw upon all of the following elements during our day.If you are:Visual: Start your day by visualising it as you want it to be.Auditory: Begin by recalling the people you’ll hear from and connect with during the day.Kinaesthetic/Feeling: Commence the day off with movement and exercise. Doing physical activity helps you feel more invigorated and rejuvenated.Learning: Think of information you want to share eg writing a book or blog, delivering training or sharing knowledge with someone. Develop a system/process around your work to help you get things done.By understanding your learning style, you can become really productive and energised.8. Are you Reactive or Reflective?



• When you come into a new environment how do you respond – do you react by engaging in the opportunity or stand back and reflect on the situation?• Do you wait to be greeted, or engage someone in conversation as quickly as possible?• When setting goals do you wait for things to come to you, or do you decide what you want and go after them?• Do you get your heart set on one thing and if it doesn’t come off give up, or do you have a range of goals knowing that some will have a greater chance of happening so that you’re not putting all your eggs in one basket?• Consider how the way you react may have helped or hindered you and adjust your thoughts and actions if necessary.9. Your Motivation Strategy: Away From or TowardsKnowing what motivates you helps you develop strategies that will support your motivational style.If you have a ‘Moving Away From’ motivational strategy this may mean that: • You usually focus on things that you’re not looking forward to.• You may not be clear about ‘being in the now and being present’ and you may find setting long term goals a challenge. • Here’s a suggestion: Set yourself some small goals that you must finish in the first quarter of 2015 or by the end of January. Allow yourself to know what ‘finishing’ looks and feels like - it’s often a reward in itself, so use this as a leverage point. Consider how ‘finishing’ could also be assisting others.If you have a ‘Moving Toward’ motivational strategy this may mean that:• You are very clear on your outcome – to assist this, create detailed vision boards that you identify with. • Be aware that if you are this type of person, if something doesn’t happen as you want it to, that you can become demotivated and put strategies in place to counteract this. • Put structures and routines in place to support you. • Create processes to maintain momentum that will help you keep things alive and moving along well.10. Focus:When you go to sleep at night are you focusing on the day that was, or an event that will be tomorrow?Focused on the day that was:• If you’re comparing your life to what has been, begin looking for models of excellence who



Page 15

have achieved the sort of goals you want to. Use these people as ‘benchmarks’ and ask yourself, ‘What would ‘Person A’ have done in the same situation?’Focused on the next day: • Use your ability to think ‘forward’ to set some short-term weekly goals that will help you stay on track for your next big outcome that you’re working towards. • Every three months have a major goal to propel yourself forward – you may even set multiple goals.11. Your Preference system is linked with your Learning Style -Visual (V), Auditory (A), Kinaesthetic (K) and Auditory Digital (Ad)• Think of the way you prefer to receive information, plan your day or relax. The following will give you clues as to which representational system you predominantly use.It’s important to know this as it helps you put more energy into that system as it will support you in reaching your goals.Visual: • Create a pleasing and stimulating environment to work in (consider lighting, colour harmonies, shapes of furniture and layouts).• Wear clothes that visually please you.• Use colour when working as it will stimulate your visual system.Auditory: • Have sounds around you that are stimulating – perhaps music, nature or quiet.• Listen to audios and webinars whenever possible.• Ask yourself questions and listen for your answers.Kinaesthetic: • Get active in the morning by exercising, walking, yoga, stretching.• Check-in with how you’re feeling and ground yourself with mindful meditation.• Give and receive at least 3 warm hugs/embraces.Thinking: (Auditory Digital):• This person is highly analytical, it’s how you learn and grow. Plan to attend seminars and trainings that will keep you stimulated.• When writing your goals make sure they include the other systems Visual (V), Auditory (A), Kinaesthetic (K).• Make sure your environment is stimulating with books, resource material and a variety of pens/pencils/markers.12. Are you a big picture person or details first (what, when, where specifically??)

CREATIVE MINDFULNESShave achieved the sort of goals you want to. Use these people as ‘benchmarks’ and ask yourself, ‘What would ‘Person A’ have done in the same situation?’Focused on the next day: • Use your ability to think ‘forward’ to set some short-term weekly goals that will help you stay on track for your next big outcome that you’re working towards. • Every three months have a major goal to propel yourself forward – you may even set multiple goals.11. Your Preference system is linked with your Learning Style -Visual (V), Auditory (A), Kinaesthetic (K) and Auditory Digital (Ad)• Think of the way you prefer to receive information, plan your day or relax. The following will give you clues as to which representational system you predominantly use.It’s important to know this as it helps you put more energy into that system as it will support you in reaching your goals.Visual: • Create a pleasing and stimulating environment to work in (consider lighting, colour harmonies, shapes of furniture and layouts).• Wear clothes that visually please you.• Use colour when working as it will stimulate your visual system.Auditory: • Have sounds around you that are stimulating – perhaps music, nature or quiet.• Listen to audios and webinars whenever possible.• Ask yourself questions and listen for your answers.Kinaesthetic: • Get active in the morning by exercising, walking, yoga, stretching.• Check-in with how you’re feeling and ground yourself with mindful meditation.• Give and receive at least 3 warm hugs/embraces.Thinking: (Auditory Digital):• This person is highly analytical, it’s how you learn and grow. Plan to attend seminars and trainings that will keep you stimulated.• When writing your goals make sure they include the other systems Visual (V), Auditory (A), Kinaesthetic (K).• Make sure your environment is stimulating with books, resource material and a variety of pens/pencils/markers.12. Are you a big picture person or details first (what, when, where specifically??)

Big picture:• Be very abstract with your goal writing - think beyond the possible, imagine ‘what-if ’.• Be sure about the very last thing that has to happen before you know that 2015 will be a great year.Detail: • What are the first steps, what are the things you need to do to excite you to start your goals? • Take the first step as quickly as you can. • Know the very first thing you need to do eg measure your waist, empty fridge of processed foods. Your daily routines will then follow through.• Vision – surround yourself with images of what you’ve achieved – vision boarding (future-oriented) will also be powerful.13. If you could re-visit yourself when you were 14 years old, what would you tell yourself about life and achieving your dreams?Be honest with yourself. Focus outside yourself. Believe in yourself. Know that you are good enough – in fact you are more than enough.14. What’s Your Purpose?Be clear about what turns you on. It’s part of your purpose and will usually involve one (or more) of the following:1. Contribution to others – your blueprint is that you’ve made a difference to people – you’ll have goals that will help others.2. Creating Things – ie the results you’ve achieved – when you write your goals you’ll have evidence for being here – there’s a finger print that can still be seen. What is your thing?3. Systems and structures – establishing processes so that others can follow. Building a legacy and trust may be an important thing for you. What are the teachings you want to leave behind? Because you’ve been here a sustainable system is now available.15. Vision and IntentionsWhat’s your vision, your intentions in each area?• What are you finance and wealth strategy for the next 20–50 years?• What’s your vision for 2015? What are your close family and friends saying? What’s your environment like?• What’s the vision of your tribe, your family, your friends? How is each member of your family and friends growing?• Each of these areas can be a mind map or a vision board.• Ask ‘What else do I desire?’

CREATIVE MINDFULNESS16. How to do this.Write down your goals by following this format:By (insert date), I will have achieved (insert your goal - make sure you express it as you want it - not as you don’t). As a result, I will see (insert what you will be seeing), I will be saying to myself (insert what you will be saying) and I will be feeling (insert what you will be feeling).• Do a quarterly plan by creating (or purchasing) a wall calendar.• Colour-code the four quarters of the year (eg Orange for Jan-March, Yellow for April-June, Blue for July-September, Green for October-December).• Identify at least one major goal you’d like to achieve each quarter (you could choose a goal for each area of your life).• List at least five mini-goals you’ll need to finish so that your major goal is achieved. For example: Weigh 10kg lighter (use an exact figure that you want to achieve) by 31st March, 2015. Include the reason: eg to fit into my summer wardrobe when I go on holidays. Chart your expected weight onto the calendar to represent meeting the milestones. Include a mini-reward as you reach each milestone along the way.17. VisualiseVisualise going out to the end of 2015 where you’re sharing with your friends the best year you’ve ever had. Notice how wonderful your body feels. And as you look back on the year notice all the things you’re seeing because you’ve had your best year yet. Notice:• Your energy • Your focus• You’re doing more and feeling good about yourself• You’re asking for help when need it• You’re showing gratitude every day


One of the exercises for the School’s Membership group involved looking at our Signature Character Strengths. This exercise was based on work created by Martin Seligman who is often considered ‘the father of Positive Psychology’.By creating a visual response to the exercise, Gillian Valladares-Castellino, one of our members, creatively depicted an intricate spiral that reflects a beautifully detailed image reflecting growth and inter-related elements.The Membership program has created an amazing community for shareing ideas and growing together. Often it’s in the reflection and the mindful focus on how we can bring elements together so they represent a powerful symbol in our lives that helps create deeper meaning around the work we do.Creative Mindfulness is a year-long program, where each week you can dive in and explore not only your creativity, but also your approach to living more wholeheartedly.More details about this program are on the back page of this publication.



LEFT: “The image is spiraling out from my center of awareness towards expression in the world. This represents the intention to not only recognise my strengths, but to look for ways to apply them mindfully to my life.” Gillian Valladares-Castellino

One of the exercises for the School’s Membership group involved looking at our Signature Character Strengths. This exercise was based on work created by Martin Seligman who is often considered ‘the father of Positive Psychology’.By creating a visual response to the exercise, Gillian Valladares-Castellino, one of our members, creatively depicted an intricate spiral that reflects a beautifully detailed image reflecting growth and inter-related elements.The Membership program has created an amazing community for shareing ideas and growing together. Often it’s in the reflection and the mindful focus on how we can bring elements together so they represent a powerful symbol in our lives that helps create deeper meaning around the work we do.Creative Mindfulness is a year-long program, where each week you can dive in and explore not only your creativity, but also your approach to living more wholeheartedly.More details about this program are on the back page of this publication.

BELOW: The prints we leave: a finger-print garden by Monic Brodeur

www.schoolofmodernpsychology.© Copyright School of Modern Psychology

Creative Minds MembershipIf you’d like to remain connected with the School and receive

great activities and reflections each week, including a monthly webinar – we offer a value-packed bundle where you can

become a Member of our Creative Minds group and be part of our wonderful community.

That way, you’ll never miss receiving a copy of this journal.Copy and paste the link below to check it out.

http://bit.ly/1vSAZWb

http://bit.ly/1vSAZWb


All rights reserved. Artwork is the design and property of the School of Modern Psychology or students of the School.

creative mindfulness january 2015

Documents

article continuedpage

future coaches

new year

creative minds member

coach training

high levels of excellence

fantastic knowledge

based skills