Body, Emotion, Mind and the Coach Dr Sven Hansen

Transcription

1 Body, Emotion, Mind and the Coach Dr Sven Hansen 1. Resilience Defined Bounce Toughness & recovery skills Courage Enthused by change & challenge Creativity Develop talents & opportunities Connection Respect & care for others & nature 2. Response to Challenge The Resilience Institute Limited,

2 3. Training the Mind a. Insight Self Awareness: Davidson, Goleman, EQ model Mindsight: Dan Siegel b. Attentional focus Mindfulness: Kabat-Zinn, Davidson Willpower: Baumeister Thinking fast and slow, Kahnemann The Resilience Institute Limited,

3 4. Non Negotiables & Daily Practice Basic Setup Current Commitment Optimal Morning practice Good sleep (hrs) Wake up time Stretch & mindfulness Breakfast Daytime practice Exercise Lunch Powernap Afternoon snack Aim for 7-8 hours of quality sleep each evening Wake up at a consistent time each day even on weekends 5 minutes stretching all major muscles, 10 min calm, focused breathing Good breakfast including protein, egg, mushroom, nuts or oats Aim for 30 minutes daily include 1 session of strength work/week Veggies, fish or chicken, beans and good fats. If you require sleep to boost concentration aim for a 10 minute powernap Nuts, fruit, avocado and maybe dark chocolate Evening practice Switch to home channel Play time Evening meal Sleep preparation Lights out practice Make a point of disconnecting from work & engaging family Have some family or friend time that you can look forward to Mixed veggies, small amount of protein and enjoy a bit of fat. Cool down: avoid screen time at least an hour before bed, engage with family, intimacy or reading Relax your body fully. Engage diaphragmatic breathing. Gratitude. The Resilience Institute Limited,

4 c. Bounce Back Resilience, Davidson Practice: Lengthen your spine sit or stand light and long Inhale gently and bring attention to your belly Breathe out long and slow (5sec) with a slight pause (2sec) Inhale low and slow (3sec) Focus attention back on the drama at hand Repeat as needed breathing through nose Anchort on positive state, loved one or goal The Resilience Institute Limited,

5 Support: Biofeedback: for emwave Pro (Neurosky mindwave, iawake profound meditation) Progressive relaxation Meditation training (Vipassana, Buddhist, Yoga, Jon Kabat-Zinn) Take your holidays and use powernaps d. Positivity Positivity, Fredrickson Outlook, Davidson Happiness movement The Resilience Institute Limited,

6 e. Empathy Empathy, De Waal, Goleman, Ekman, Pinker f. Situational awareness Situation awareness, Davidson Flow: Csikzentmihalyi,, Kotler The Resilience Institute Limited,

7 Situation Mastery Practice: Physical Wellbeing Resilient (High road) 8. What is required of your body? 7. What feelings support you? 6. What thoughts will drive this? 2. Describe desired outcome Breathe out Relax Sleep, Move Nourish Impulse control Emotion regulation Empathy Mindfulness Attention control Optimism Ritualise Purpose Commitment Challenge-skill match Vulnerable (Low road) 5. What is the effect on your body? 4. What feelings do you have? 3. What are you thinking? 1. Describe situation to change? Situation Mastery Practice: Work Example Resilient (High road) 8. What is required of your body? 7. What feelings support you? 6. What thoughts will drive this? 2. Describe desired outcome Breathe out Relax Sleep, Move Nourish Impulse control Emotion regulation Empathy Mindfulness Attention control Optimism Ritualise Purpose Commitment Challenge-skill match Vulnerable (Low road) 5. What is the effect on your body? 4. What feelings do you have? 3. What are you thinking? 1. Describe situation to change? The Resilience Institute Limited,

8 5. Further Reading and Resources Mastering the Life Plan Dr Jeffry Life, 2013 Grain Brain David Perlmutter, 2013 On Combat David Grossman, 2009 Willpower Baumeister, Tierney, 2011 Thinking Fast and Slow Daniel Kahneman, 2011 Positivity Barbara Fredrickson, 2009 Love Barbara Fredrickson, 2012 Flourish Martin Seligman, 2011 Self Comes to Mind Antonio Damasio, 2010 Mindsight Daniel Siegel, 2010 Age of Empathy Frans de Waal, 2009 Emotions Revealed Paul Ekman, 2003 Emotional awareness Paul Ekman, Dalai Lama, 2008 Emotional Life of your Brain Davidson, Begley, 2012 Mindfulness for Beginners Jon Kabat-Zinn, 2012 Focus Daniel Goleman, 2013 Compassion Tania Singer, Mattias Bolz, 2013 The Rise of Superman Steven Kotler, 2014 Newsletters, articles, resources Em-wave Biofeedback Mindwave Sleeptracker Facial Expressions Contact: Sven Hansen (NZ) Stuart Taylor (Australia) The Resilience Institute Limited,