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Using Meditation Practices to Start the Day Right

I hear from clients frequently how unhappy they are with their jobs – too much work, not enough time, conflict with their tasks or coworkers/boss, and the list goes on. If only thinking of problems on a day-to-day basis is your ‘theme,’ it won’t be long before you will feel more frustration, stress and unhappiness.

Overtime, with no change in this pattern of thinking, it will soon start to feel like ‘groundhog day’ – doing the same things over and over with no change (this is also the definition of insanity). Soon, predictions and generalizations occur for each day being the same. We don’t realize that our situations are not the same as before but are our outlook and belief.

But what if there was a way to start each day with fresh eyes, and a fresh perspective? And what if these led to a differing outcome and the ability to deal with whatever comes your way? Well, there is a way and it’s all within you, or your mind, to be specific.  Although not new, meditation is one of the more up-and-coming popular ways to decrease stress, regain focus and concentration, and give the ability to face each day recharged and refreshed.

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From what I’ve learned, meditation is not about stopping one’s thoughts, it’s about living with them and not trying to do anything about them (control them). Creating a ritual each morning before you start your day, where you meditate, will provide you with a fresh outlook and a calm way of being. Meditation does take time to learn, as practice is involved, but just starting with a minute or two will give you calm and relieve any worries or anxieties that may arise. Here are three quick ways to  create a mediation ritual that will start your day off on a positive note:

  1. To begin, set a minute on your cellphone or an actual timer; doing so ‘preps’ you to know this is not going to be laborous or hard. Mindset sets the tone for success; by starting small, it allows the brain to calm and not reject the activity and you can see quick results, thereby motivating you to continue
  2. Use your visualization or find a focal point to look at – think of an object to focus on as this will redirect all thoughts to that one area, making it easier to calm the mind and keep the practice going. Another suggestion is to make a noise, such as a hum (‘ohm’ or ‘um’) to redirect thoughts; I’ve used ‘mmmooonneeey’ in the past
  3. Focus on your breathing, as this is the best way to get calm immediately; breathing deeply in the belly area will help to calm the stress chemicals released, leading to feeling calmer and more in control. The more you practice, the easier this will become, which will be useful for any situation you come across

These practices can take all of five minutes to start and can prep your day, where you can work your up to meditating for longer periods. It would beneficial if you mediated before going out the door to work, and also once you sit at your desk to create a positive way to start the day. As I’ve said earlier, the more you practice, the easier this practice will become, thereby being a daily ritual you will look forward to and set a positive tone for your day.

I was amazed at how many contestants on the Miss America pageant, the other night, said that they regularly meditate and how it helped lead them to be pageant-winners to get to the big stage; the new Miss America discussed how her practice of mediation has lead her to have the confidence to pursue her dream; if it worked for her, it can work for you!

If you’d like help with dealing with workplace stress and learn to manage your career, let’s talk; contact us at http://www.cyscoaching.com to get started!

 

 

Time to Go Do Your Best Work – Start Off the Week ‘Right’

Here we are at another new month – time is  really flying by. Being that this is the first Monday of the new month, and new week, decide that it’s time to do your best work. You’re probably thinking, ‘I always do my best work,’ but do you? There are very few who really are at a 100% level, and on a daily basis. There are ‘those days’ where things might feel ‘off’ and you’re not as engaged in your work as you would like to be.

We all feel this way, at times; for some, this feeling is a daily occurrence. How can you change this pattern, if you’re stuck in one? How can you keep at your highest level, which can bring you more satisfaction, more recognition, and more money (eventually)? Here are three quick tips to set the tone for your day and get you motivated to perform at your best:

  1. Set the tone for your day – I recommend doing this the night before your workday and workweek; this involves a review of the prior day/week and what your wins were, what goals you reached, as well as what you did not get done. Exploring the positives and negatives can uncover actions you should continue doing, as well as those you should stop. This will lead into the next step…..
  2. Set new goals for each day of the week – write down all job tasks and deadlines you need to achieve for the week, as well as listing any meetings or appointments you must attend, phone calls you need to make, people you need to follow-up with, as well as resources you may need to get all tasks accomplished. By writing your goals, you’ll sleep better by knowing exactly what you need to do the next day – you won’t worry about them.
  3. Set your mind – don’t start your week with any negative thoughts, i.e. ‘ugh, I hate Mondays.’ This will only reinforce bad attitudes and actions. Write and say a positive affirmation about your week, such as “This week will be amazing;” “I look forward to accomplishing my goals and tasks;” “I will do my best work to ensure our customers are satisfied.”

Go out and do your best work – remember why you are working and who for. It will make a great start to the week and you’ll soon look forward to each day of the job. Have a great day/week!

If you’re struggling with setting goals or being happy on the job – let’s talk. Contact us today to love the work you do: http://www.cyscoaching.com

If You’re Unhappy in Your Job, Please Keep it to Yourself!

One of the biggest irritations I find is when I go in to a place of business and hear workers complaining about it – the company, their boss, systems, etc. It happened just today: I went in to buy lunch at a fast food restaurant, which had two workers – one cooking, one waiting on customers. There was one customer waiting for her order; while I was getting checked out, the phone rang. The worker told the cook, who was going to answer, to let it ring, stating “That’s what they get for leaving me with one worker.”

Now, first off, I did not need to hear of her unhappiness with the schedule; I was thinking, however, that it wasn’t like they were busy or slammed with customers. I also thought how sad that she could not handle her job or appreciate her work – after all, she did apply for it. Another thought was that she did not thank me for coming in or buying their product – she was too busy complaining and being in her own ‘stuff.’

Jobs are not going to meet everyone’s needs and not all the time. However, others don’t need to hear the complaints or know that information. All it does is breed negative energy, which can spread like a virus. Others will either avoid you due to the negativity or join you, creating a very unhappy workplace that only they want to be in. It also puts customers off, who could make a complaint against you, or a coworker could as well. The result? Not good.

So, to those workers who are dissatisfied with their job, please keep those comments to yourself. Take some action on changing your outlook and perspective (only you control them) by focusing on an aspect you do like, whether that is ‘making the donuts’ or helping customers. Think of how your actions affect others. Bring your concerns to the one person who can do anything about them – your boss. If those don’t work – look for another job!

Do You Care About Your Customers (End-Users)?

I just got off the phone, after at least 6 attempts, trying to reach a business who called me several times to discuss my account and marketing through them. What the person didn’t tell me is that the company is emailed-based. What the heck! If she had left this tidbit of information, I wouldn’t be so frustrated and irritated with them – doesn’t exactly make me want to continue with them.

 

This led me to wonder how often we don’t think about the end-user of our work, or the person who is benefiting from the product or service we provide. As I  do my work with clients who are very frustrated with their job, I always try to bring their focus back on who is really benefiting – are you doing the work for yourself or for someone else? This brings pause and takes the focus off of what they are not liking about the job to a more positive stance of ‘what can I do to make my work the best that I can to deliver the best to whomever is going to use it?’

Answering this question brings self-empowerment and taps into one’s intrinsic motivational needs of recognizing that ‘doing the right thing’ is the way to go.’ They take their focus off of the ‘lazy’ coworker who slows them down, to taking ownership and getting the work done. When we get in our ‘own space,’ it doesn’t allow us to see the bigger picture of why we are working; for some, that is just  paycheck or it’s for healthcare benefits. But we all have an inherent need to want to do the best we can and produce good work; focusing on the person who will receive your work helps with overall job satisfaction and higher performance and fulfill those needs.

 

Dealing with Career Paralysis

 

So you’re going through your career, making strides daily, but then slowly you feel stuck and unsure of the next steps. You wake up daily with thoughts of doing something different, perhaps having a great idea, but hold back on the exact steps to take to get them. Other days you just feel…lost. Do any of these sound familiar? If so, then you are caught in career paralysis; if not dealt with quickly, the paralysis can remain forever.

Before getting into how to deal with it, let me discuss why it occurs or what leads to it. The bottom line is that you are dealing with a fear of some type. Fear can rear its ugly head at any time, as 95% of our thoughts are buried deep down; we push unpleasant thoughts and experiences away but they have this nasty way of coming back – and when you least expect them. Fears can include:

  • fear of not being good enough ( the main underlying fear for us all)
  • fear of failing
  • fear of success
  • fear of not having enough money
  • fear of not having enough opportunities
  • fear of the boss not liking me (or fear of the boss in general)

I could go on and on as fear are limitless since they are individualized to each of us. But fear is not always bad – actually, fear can help us to dig down inside and find the inner strength we all have so we can push past fear and get done what we need to do. When we look at fears that are leading to being ‘stuck’ in your work and are depleting the joy and life out of you, if something is not done it can lead to catastrophic results, such as health or emotional issues or poor performance. Over time, you won’t be able to work, one way or another, as you’ll experience disengagement and join the 69% of people who are (Gallop, 2015), or you won’t be long in the job as your employer no longer needs a poor performer.

Here are three questions to ask yourself to turn move past any paralyzing feelings and find fulfilling work, which can be in your current work (you may need to think of moving on if these don’t work):

  1. What is holding me back? Name the fear exactly so you can now challenge the thought. That is the first step in becoming clear on the underlying reason you are staying stuck
  2. Is this absolutely true? Following the principles of The Work, by Byron Katie, challenging our thoughts can show us that nothing we think is an absolute, even though we believe it to be so. Knowing we can’t predict a belief of the end-result can lead us into looking at ways to find solutions to our perceived problems. It can also stop the focus on what is wrong and redirect to what it
  3. How can I become reengaged in the work I do? Starting small and finding one or two way to find enjoyment in your work tasks can go a long way in pushing you to start using your strengths and skills for your job tasks, as well as ownership and empowerment, all of which leads to feelings of satisfaction and personal happiness. You will then take responsibility of your work – the more you do the more motivated you become and the better your performance

Career paralysis is created in the mind; we begin to feel comfortable feeling stuck as we adapt and adopt coping patterns which become our behaviors. When you begin to make the uncomfortable actions new habits, your overall happiness levels will increase and you will begin to like your job all over again. Here is a last question for you: Do you want to stay where you are (meaning you’ve done nothing to change your circumstances) or do you want to have a job you love and that brings you fulfillment? The choice is yours (and ‘ain’t’ that great)!

If you feel stuck and are in career paralysis, why not get some help to push past the barriers and find joy in your work again. Contact us today at http://www.cyscoaching.com to get started.

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