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Emotional Intelligence-Based Executive Coaching: Mindfulness Compassion Practice

 

"What is mindfulness? Mindfulness is to be aware of everything you do every day. Mindfulness is a kind of light that shines upon all your thoughts, all your feelings, all your actions, and all your words. Mindfulness is the Buddha. Mindfulness is the equivalent of the Holy Spirit, the energy of God." - Thich Nhat Hanh

Practicing mindfulness metta meditation can help you develop executive presence and collaboration skills.

Here’s a guided metta meditation for your mindfulness practice. Work through it slowly, taking it step by step. If you don’t have the time or the patience to do all the stages, do as many as you feel comfortable with. Be gentle with yourself, right from the beginning.

1. You can practice loving-kindness in a seated or lying down position.

You can even practice it while walking. What’s most important isn’t the position you adopt, but the intention of kindness and friendliness you bring to the process. Make yourself warm and at ease. Gently close your eyes, or keep them half open, looking comfortably downwards.

2. Begin by feeling your breath.

Notice the breath sensation wherever it feels most predominant for you. This awareness helps create a connection between your body and mind. Continue to feel your breath for a few minutes.

3. When you’re ready, see if certain phrases arise from your heart for what you most deeply desire for yourself, in a long-lasting way and which you can ultimately wish for all beings.

Phrases like:

‘May I be well. May I be happy. May I be healthy. May I be free from suffering.’

4.  Softly repeat the phrases again and again.

Allow them to sink into your heart. Allow the words to generate a feeling of kindness towards yourself. If that doesn’t happen, don’t worry about it – your intention is more important than the feeling. Just continue to repeat the phrases lightly. Let the phrases resonate.

5. Now bring to mind someone you care about; a good friend or person who inspires you.

Picture the person in your mind’s eye and inwardly say the same phrases to him or her. Don’t worry if you can’t create the image clearly. The intention works by itself. Use phrases like:

‘May you be well. May you be happy. May you be healthy. May you be free from suffering. Send loving-kindness to the person using these words.’

6. When you’re ready, choose a neutral person; someone you see daily but don’t have any particular positive or negative feelings towards.

Perhaps someone you walk past every morning or buy coffee from. Again send a sense of loving-kindness using your phrases:

‘May you be well. May you be happy. May you be healthy. May you be free from suffering.’

7. Now choose a person you don’t get on with too well.

Perhaps someone you’ve been having difficulties with recently. Say the same phrases again, from the mind and heart. This may be more challenging.

8. Now bring all four people to mind: yourself, your friend, your neutral person and your difficult person.

Visualize them or feel their presence. Try to send an equal amount of loving-kindness to them all by saying:

‘May we be well. May we be happy. May we be healthy. May we be free from suffering.’

9. Finally, expand your sense of loving-kindness outwards, towards all living beings.

Plants, animals of the land, air and sea. The whole universe. Send this sense of friendliness, care, loving kindness and compassion in all directions from your heart.

‘‘May all be well. May all be happy. May all be healthy. May all be free from suffering.’

If the metta phrases suggested don’t work for you, then here are other suggestions. Choose two or three and use them as your metta phrases. Or you can be creative and come up with your own too:

·   ‘May I be at peace with myself and all other beings.’

·   ‘May I accept myself just as I am.'

·   ‘May I find forgiveness for the inevitable hurt we bring to one another.’

·   ‘May I live in peace and harmony with all beings.’

·   ‘May I love myself completely just as I am now no matter what happens.’

·   ‘May I be free from the suffering of fear and anger.’

·   ‘May I love myself unconditionally.’

Metta meditation can be a profoundly healing practice. Be patient with yourself and practice it slowly and lovingly. Let the phrases come from your heart and see what happens.

Once you become experienced at this meditation, you can even practice it whilst walking.  However, remember to keep your eyes open or you may mindfully bump into something!

...About Dr. Maynard Brusman

Dr. Maynard Brusman

Consulting Psychologist and Executive Coach|
Trusted Advisor to Executive Leadership Teams
Mindfulness & Emotional Intelligence Workplace Expert

Dr. Maynard Brusman is a consulting psychologist and executive coach. He is the president of Working Resources, a leadership consulting and executive coaching firm. We specialize in helping San Francisco Bay Area companies select and develop emotionally intelligent leaders.  Maynard is a highly sought-after speaker and workshop leader. He facilitates leadership retreats in Northern California and Costa Rica.

“Maynard Brusman is one of the foremost coaches in the United States. He utilizes a wide variety of assessments in his work with senior executives and upper level managers, and is adept at helping his clients both develop higher levels of emotional intelligence and achieve breakthrough business results. As a senior leader in the executive coaching field, Dr. Brusman brings an exceptional level of wisdom, energy, and creativity to his work.” — Jeffrey E. Auerbach, Ph.D., President, College of Executive Coaching

The Society for Advancement of Consulting (SAC) awarded rare "Board Approved" designations in the specialties of Executive Coaching and Leadership Development.

Are you an executive leader who wants to be more effective at work and get better results?

Did you know that research has demonstrated, that the most effective leaders model high emotional intelligence, and that EQ can be learned? It takes self-awareness, empathy, and compassion to become a more emotionally intelligent leader. 

Emotionally intelligent and mindful leaders inspire people to become fully engaged with the vision and mission of their company.  Mindful leadership starts from within.

I am a consulting psychologist and executive coach. I believe coaching is a collaborative process of providing people with the resources and opportunities they need to self manage, develop change resiliency and become more effective. Utilizing instrumented assessments - clients set clear goals, make optimal use of their strengths, and take action to create desired changes aligned with personal values.

I have been chosen as an expert to appear on radio and TV, MSNBC, CBS Health Watch and in the San Francisco Chronicle, Wall Street Journal, USA Today, Time, Forbes and Fast Company.

Over the past thirty-five years, I have coached hundreds of leaders to improve their leadership effectiveness. After only 6 months, one executive coaching client reported greater productivity, more stress resiliency, and helping her company improve revenues by 20%. While this may depend on many factors most of my clients report similar satisfaction in their EQ leadership competence leading to better business results.

You can choose to work with a highly seasoned executive coach to help facilitate your leadership development and executive presence awakening what’s possible. 

For more information, please go to: http://www.workingresources.com, write to mbrusman@workingresources.com, or call 415-546-1252.

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