Mindfulness is just the beginning…

Learning mindfulness skills is the first step to becoming aware of your conditioned thought and behaviour patterns. With awareness comes a new found level of control over your actions and with this you can begin to live a truly authentic, conscious life.

Becoming conscious, aware and awake

Learning the skills of mindfulness meditation can begin the process awareness of what was previously unconscious. With regular practice these skills allow you to notice the gap between thoughts, feelings, urges and behaviour.

You can notice what you are thinking, feeling and doing in any given moment. If  you are beginning to feel stressed, anxious or uncomfortable. You can do something about it, before the downward spiral begins.

You will begin to notice the birds singing, the wind against your skin and the sun shining on your face. You consciously choose to smile at the inextricable link you have with life that is all around us. That is us.

Noticing conditioned thought patterns that influence behaviour

You will notice the voice of your ego, and when it begins to judge, compare, criticise and analyse.

You will notice your thoughts, beliefs and attitudes, and how they shape your behaviour.

You might even notice that some of your thoughts, beliefs and attitudes are no longer aligned with your values. They may be old, conditioned patterns of thought that no longer serve you. Now every time these begin to play out, you can catch yourself, then choose how you truly want to react, respond and behave.

Noticing these thought patterns won’t necessarily stop them from happening or make them disappear overnight, however, they will begin to have less impact on your life.

Choosing behaviour aligned with your values whilst letting conditioned thought patterns play out in the background

Being aware of conditioned thought and behaviour patterns is the first step to creating the life you truly want to live. However being aware of these patterns will not necessarily stop them from coming up and trying to take control.

It’s taken weeks, months and years for these patterns to imprint themselves in your life and they are not going to disappear just like that.

Make room for them to be there but choose actions based on what is truly important, deep in your heart. Your unhelpful conditioned thoughts will begin to dissipate and fade away in their own time.

So begin the journey!

Sydney Life Coach, Jakob Casella is running a series of ‘learn to meditate’ workshops at the Plant Room, Manly, NSW.

These workshops will teach you the basics of mindfulness meditation and other psychological tools which will enrich your life and support you to deal with unhelpful thoughts, feelings and emotions.

Click HERE to find out more

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Are you ready to learn psychological skills that will improve and enrich your life?

Sydney based life coach, Jakob Casella, is running a two part workshop teaching people the basics of mindfulness meditation.

This short course includes:

* 2 x 60 minute group workshops

* All course materials

* Guided group meditations

* Tea and light snacks

* Live music with guided mediation in the final workshop

7-8pm Wednesday 15th & 22nd of February 2017

$69 + B.F

Book your tickets @ manlymindfulnessworkshops.eventbrite.com.au 

The Venue:

The Plant Room Manly, is a fantastic new space filled with exotic plants and unique design pieces. This space with be transformed into a zen-jungle classroom for the very first Manly Mindfulness Workshops for 2017.

 

 

 

 

Follow The Plant Room on Instagram to see more instagram.com/the_plantroom/

 

 

 


4 common myths about meditation (debunked)

1.Meditation is about stopping thoughts, feelings and memories from coming into your mind

Recent studies have shown that trying to stop, block or push away thoughts, feelings or memories only works temporarily if at all, they often return with extra power and velocity soon after.

Meditation is about noticing that these thoughts feelings or sensations are there but choosing to focus your attention on one or more aspects of the present moment instead.

Examples of these aspects could be sounds, your breathing or sensations in your body. It is the continual task of re-focusing your attention on these aspects of the present moment that allow these uncomfortable thoughts, feelings and memories to dissipate, naturally in their own time.

This can be very difficult initially, however, meditation is a moment by moment experience, even life long mediators have thoughts, feelings and memories that try to distract them.

The difference between a Zen master and a beginner meditator is that the Zen master notices these thoughts, feelings and memories a lot quicker and refocuses on the present moment with minimal fuss or struggle.

2. Meditation might bring up memories or thoughts you don’t really want to think about or feel

Meditation is an observing process not a thinking process. Whilst thoughts often arise including thoughts with visual content like memories the aim is to notice you have gone into thinking and re-focus on observing.

So if memories or thoughts come up, whether they are positive or negative, the first step is to notice that your thinking then re-focus on observing and watch these unhelpful thoughts drift away as you focus on what else is going on in that moment.

3. Meditation is only for people who are stressed or anxious

Mediation is great for distancing oneself from feelings of stress or anxiety however this is just the tip of the iceberg.

Learning and practicing meditation will allow you to be aware of what you are thinking, feeling and doing at any given moment. You will begin to notice conditioned thought and behaviour patterns that stop you from being your best possible self. You will notice when you are triggered by something someone else says or does, which could begin the much needed introspection required to build emotional resilience.

Other benefits include:

  • Improving your concentration and focus whilst decreasing procrastination
  • Lifting your energy and vitality for life
  • Improving your ability to listen and communicate when connecting with friends, family and other humans
  • Improved ability to cope with life’s adversities

4. You need to meditate for long periods of time, everyday, to get the benefits

When first learning to meditate you may find it difficult to sit and focus for long periods of time. It’s important to set realistic and achievable goals and always use a stopwatch or timer.

Begin with three minutes a day for a week. If this is easy to achieve then you can slowly add extra time or do twice per day. If this is difficult then try three minutes, three times a week and you can increase it from there.

Mindfulness is a moment by moment experience. Within a three minute meditation you will likely have seconds of complete oneness with the present moment and many seconds of refocusing your mind once you catch it wandering. There’s no need to be frustrated when you catch your mind wandering. Every time you refocus your attention you rewire your brain for resilience and emotional awareness.

Jakob is running a two part workshop to teach the basics of mindfulness mediation at the brand new Plant Room in Manly NSW. For more details or to book yourself a place click the link below.

manlymindfulnessworkshops.eventbrite.com.au

Tickets are $69 + booking fee

Jakob Casella is a Sydney life coach & therapist who uses mindfulness based approaches to help clients improve and enrich their lives. Coaching can be organised in your home or office, face to face or via Skype, For more information click here

 

 

 

 

 

 

 

 

 


Coaching conversations for New Year’s resolutions

A couple of years ago, three of my close friends and I were sitting on our fold out camp chairs enjoying a few drinks and chatting about the year gone past. It was New Year’s Eve and we were camping a few hours north of Sydney. As the final hours of the year began to linger I had a lightbulb moment, why not run a four-way goal setting conversation with my friends to each set a goal for the new year.

I facilitated and participated in setting one achievable and inspiring goal for the year ahead. All of my friends had different goal areas that they wanted to work on; Lauren wanted to open a small business, Ben wanted to apply for a job with the NSW Firefighters, Larissa a musician wanted to write and record new music and, I wanted to focus on health and exercise.

I used a life coaching method called ‘Solution-Focused Brief Therapy’ and worked through a scaffold for conversation that was simple and easy for my friends to understand. I gently challenged them when I believed richer information could be elicited and I asked the best possible questions to ensure I got the best possible answers. I made sure that each of our goals were not just specific, measurable, achievable, realistic and time bound but also felt inspiring.

I asked questions like; What do you need to achieve? What is happening in this area right now? What could you do to change this?  How and when will you do this? What’s in your way? How will you sustain success? And how will you celebrate your wins?

Once these questions were throughly explored we put our goals in writing. We used the following exercise to cement our goals then read them out to one another to ensure we were held accountable.

The exercise on cementing our goals is done by writing out the following:

Set a realistic time frame – By: The 1st of July this year

What will you do specifically? – I will: Establish the groundwork required to start my own business including buying the domain and business names, create all social media channels and contact at least three suppliers to begin the product design phase.

Make it inspiring to your best possible self- So that: I use my strengths and challenge myself to create something I am truly proud of, so that I follow my dreams and create the life I imagine. 

As 2016 drew to a close I found my three friends and I together again enjoying a drink and the view of Manly beach as the sun set in the sky. I had a a memory of the exercise we did a few years earlier and a big grin began to fill my face.

We had all absolutely smashed the goals we set. Lauren launched her small business and is now selling a collection of unique home decor pieces online. Ben applied for the NSW Firefighters, which is a long and difficult process. He reached the final rounds but was not successful on his first application, however he is keen to apply again in the future. Larissa wrote and recorded a range of music including a five track EP and a number of electronic collaborations. I reached my six month goal related to dietary adjustments and exercise. I used this goal as a building block and have been raising the bar ever since.

Coaching conversations are a fantastic way to explore your new year’s resolutions and set achievable and inspiring goals.

I am offering a special for telephone coaching in the month of January 2017 at a reduced rate of $80 AUD a session. Sessions run for approximately 55 minutes and can be scheduled most afternoons and evenings.

If you are interested in having a coaching conversation via Skype or face2face please get in touch  via email Jakob@themindfulcoach.com.au

Jakob also teaches mediation and is trained in ACT, a mindfulness based cognitive form of psychotherapy. To read more click here