The aim with this coaching is to improve bot your performance and life quality as these are correlated. You need the life force and satisfaction from a high life quality in order to be a sustainable high achiever. As you break your stress patterns, improve your ability to self regulate you can from your fullest potential. As a leader in touch with all of your intelligence domains and awareness, you will lead from your core and not from your obligations.
All the tools you will be given in our coaching av based on research and neuroscience. My intention as your Performance coach is to give you both knowledge and experience of methods for personal development and mental fitness. I don’t teach, I am just offering you tools. Your own experience will be the teacher during the coaching period which means it is of great importance that you stick to your daily discipline of 5 minutes meditation and reflection.
Practice regularly — every day. Although self-transcendent experiences can occur after short sessions, maintaining a steady state takes regular practice. Just like going to the gym sporadically may feel good but won’t help you to build muscle, irregular meditation practice won’t be enough to consistently experience self-regulation and improvement of cognitive functions (such as focus).
Photo: Anton Körberg
”Do or do not- there is no try”
– Yoda
First of all – start by scheduling time for your daily tool for recovery. Reflect on the best time for you to practise. Just before you walk out of your bed as a way of reminding you of your intention to be focused and relaxed today? Or as a a short break after lunch to rejenuverate? Or before you leave your office as a way of letting go of you daily stress before you meet your family? Or just before sleep in order to let go of thoughts and take you to a deep state of recovery?
Diafragmatic breathing regulates your nervous system and activates your relaxation response. Diafragmatic breathing has a proven effect on blood pressure (Swedish study). Important: Drink water, the deep breathing can cause you naseua if your dehydrated.
Good to be aware of: restlessness and a high gear brain is part of the process.You need to have patience. Until you learn to still your self, the breathing exercise will give you the physiological effects anyway.
”The more I think, the more I understand there is no easy answer”
– Winnie the Pooh
This week is about to coming in contact with your body intelligence, a reliable intelligence domain that often is neglected. The tool helps making your recovery more efficient.
”The gift of disappointment is to bring us into reality so we don’t get stuck in the realm of how things might have been.”
Mindfulness training developes your meta awareness- the ability to be consious about what your consius about. This week is about recognizing you inner critic, the inner voice that informs you about everything that should have been done better and everything you should worry about. Just notice this inner voice and also how you feel when you let yourself be agitated, anxious by this voice. Your nervous system doesn’t know the difference between a tight dead line or the emotions based on your critical inner voice- it is pushing the same buttoms for stress, anxiety and survival.
This weeks practice is about observing this inner critic both in your meditation practice and your daily life.
Do you get anxious before public speaking? All kind of anxiety x from limited believe system. If you don’t identify it, it will run its program and severy time. Lets work on it! Please reflect on this until our session:
Här kommer längre version av yogapasset med videofilmade instruktioner. Uteslut mantrat om det känns obekvämt. Du kan förslagsvsis tänka/känna ” jag andas in, jag andas ut” i varje rörelse för att förstärka ditt fokus.
”In the middle of difficulty lies opportunity”
This week is about expanding your experience of time, filtering distractions and setting clear intentions not to get stuck in ego based thoughts and obstacles (as it is a waste of time).
”Let go or be dragged”
Genom att ägna tid åt inre reflektion och introspektion skapar du integrering i din hjärna. Det finns forskningsresultat som visar att koncentration på din inre värld får viktiga integrativa, prefrontala trådar att växa. Den här övningen ger dig ett enkelt, effektivt verktyg för att på kort tid sortera dina inre intryck och se sambandet mellan dina tankar, emotionella upplevelser och fysiska förnimmelser.
”When you reach the top, keep climbing”
Balans Online erbjuder dig två forskningsbaserade metoder – mindfulness och medicinsk Yoga. Via onlinetjänsten kan du träna helt på egen hand. Välkommen att ta del av medicinska yogapass, träningsprogram, övningar för särskilda behov samt delta på livesända pass genom att bli medlem!
