Resources

I regularly add new podcasts, guided audios and handouts so please check in when you can. If you find these of use, and would like to take the next step, please click on the button below.

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Podcasts


Podcast #1 : Stress
January 2019

Podcast #1 : notes

Podcast #2 : Four of my life teachers
January 2019

Podcast #2 : notes

Brooke Castillo : www.thelifecoachschool.com
John Assaraf : www.myneurogym.com
Mark Robert Waldman : www.markrobertwaldman.com
Dr Heidi Hanna : www.heidihanna.com

Podcast #3 : Beliefs
February 2019

Podcast #3 : notes

John Assaraf : "Innercise - The new science to unlock your brain’s hidden power"

Podcast #4 : Compassionate communication for personal, professional and casual conversations
March 2019

Podcast #4 : notes

Mark Robert Waldman : www.markrobertwaldman.com
Andrew Newberg and Mark Robert Waldman : "Words Can Change Your Brain - 12 Conversation Strategies to Build Trust, Resolve Conflict, and Increase Intimacy"
Bell recording : www.mindfulnessdc.org/bell
Facial cues : www.paulekman.com
"Compassionate communication" handout : Compassionate communication

Podcast #5 : The questions you ask yourself
April 2019

Podcast #5 : notes

Sharon Pearson : www.sharonpearson.com
"The questions you ask yourself" handout : The questions you ask yourself

Podcast #6 : Unconscious fear
May 2019

Podcast #6 : notes

John Assaraf : www.myneurogym.com
John Assaraf : Innercise - The new science to unlock your brain’s hidden power

Podcast #7 : Why work with a Life Coach?
June 2019

Podcast #7 : notes

Stacey Boehman : www.staceyboehman.com

Podcast #8 : Decisions - the big and the small of it
July 2019

Podcast #9 : Mind drama
August 2019

Podcast #10 : Byron Katie - The Work
September 2019

Podcast #10 : notes

Byron Katie : www.thework.com

Podcast #11 :My brain on waking
October 2019

Guided audios


Guided audio #1 : Mindfully yawning and stretching
January 2019

I first came across this technique from Mark Robert Waldman, who is one of the world leading Neuroscientists.

This is a short but effective strategy to master stress. It can be used proactively and reactively and helps increase a sense of calmness.

The exercise is best done standing to allow for a full intake of breath, however sitting or lying down is also ok. If you feel dizzy or light headed at any point sit down to rest and try again another time. Also don’t be surprised if your nose begins to run or your eyes water. This is just part of the relaxation process.

If you feel tired afterwards, rather than relaxed, this is often an indication of high / chronic stress levels. You may also find you therefore yawn more during the rest of the day.

At first you may think this is a little odd, or silly, however this really is the best thing you can do for your brain.

Guided audio #2 : Compassionate communication : practice without a partner
May 2019

This practice comes from the book "Words can change your brain: 12 conversation strategies to build trust, resolve conflict and increase intimacy" by Andrew Newberg, M.D. and Mark Robert Waldman p.148 - 159. Please also see handouts below for more information on compassionate communication.

At the beginning I've included the 12 strategies. You are then guided through a relaxation and focusing process designed to bring you into the present moment, feeling positive about yourself and optimistic about engaging another person in a conversation.

To begin find a comfortable chair and a quiet place to sit, where you won't be distracted by people or phones.

Guided audio #3 : Compassionate communication : practice with a partner
May 2019

This practice comes from the book "Words can change your brain: 12 conversation strategies to build trust, resolve conflict and increase intimacy" by Andrew Newberg, M.D. and Mark Robert Waldman p.148 - 159. Please also see handouts below for more information on compassionate communication.

It is best to practice this guided audio after you have regularly completed the one above for a couple of weeks. You will also notice that they both start in the same way.

When you first practice this technique with another person take two chairs, place them close together and sit down facing each other. In the first practice session talk about easy issues and practice raising a hand to indicate to your partner to slow their speech further or that they can say their next sentence.

More difficult topics can be addressed after you've practiced enough times that you both feel confident that you can remain in a relaxed and compassionate state when problems and conflicts are discussed.

When you are in the free flow part of the conversation you might find that nothing important comes to mind. If this happens, continue to stay relaxed and allow yourself to become comfortable with the "non-conversation". In this moment you will be learning how to be present with another person, without all the distracting thoughts that pull us away from our deeper nonverbal connection to another.

Handouts


Handout #1 : Inner values
January 2019

By simply pondering and affirming your deepest values you’ll improve the health of your brain, you’ll protect yourself from burnout at work, you’ll reduce your propensity to ruminate about failure, and you’ll be less reactive and defensive when someone confronts you with uncomfortable information.

Click here for the complete "Inner values" document.

Handout #2 : Compassionate communication
January 2019

Twelve compassionate communication steps to support intimacy, cooperation and trust. They are equally valuable with personal, professional and casual conversations. Practice and share in every opportunity that arises. Remember every person, and conversation, is unique. Trust your intuition and use the right strategies, at the right time, with the right people.

Click here for the complete "Compassionate communication" document.

Handout #3 : How to feel
February 2019

Learning how to feel emotions is a useful tool in managing your mind, and therefore achieving your goals. This is regardless of whether an emotion is labelled by yourself, or others, as negative or positive.

Click here for the complete "How to feel" document.

Handout #4 : Life's intention inventory
February 2019

Your life’s intention inventory is a direction, aim or purpose that brings significant meaning to your life.

Click here for the complete "Life's intention inventory" document.


Handout #5 : The questions you ask yourself
April 2019

The quality and hierarchy of questions you ask yourself affect every area of your life. They also form part of your mind chatter and can often be unhelpful and disempowering. On the other hand asking yourself quality questions provides real understanding and can, for example, be the catalyst for taking action to move from self-loathing to self-love. If this resonates with you, take a moment to imagine how that could change your life.

Click here for the complete "The questions you ask yourself" document.


If you find these of use, and would like to take the next step, please click on the button below.

Complimentary discovery call