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First presented by: Nicole Cutts, Ph.D. June 12, 2019 at the American University Key Leadership Conference in Washington, DC.

The Willow Tree: A Metaphor

Introduction:

This experiential session draws on somatic coaching techniques: utilizing theory and practice from Ashtanga Yoga, neuroleadership, cognitive psychology, and leadership best practices to help participants learn how to fully embody their leadership presence and catalyze their followership.

Objectives:

  • Build a more powerful leadership presence that is able to stay open, present, flexible and connected under difficult conditions such as stress, complexity, and ambiguity
  • Develop deep self-awareness and increase emotional intelligence by accessing the intelligence of the mind/body system
  • Learn somatic practices you can use for your continued leadership development and the development of others.

Additional benefits of participating in this session include learning methodology and tools to:

  • Reduce stress and increase resilience
  • Increase your influencing skills and ability to motivate and engage others
  • Focus your talents into purposeful action, creating the capacity to produce even more valuable results
  • Increase your self-confidence in new ways, e.g. greater balance, endurance, strength, agility, and flexibility

What is Embodied Leadership?

To be an embodied leader means your ability to lead comes from deep inside you. It also means literally staying fully connected to your body and centered on your core values and truest self even during times of pressure.

According to Pete Hamill, author of Embodied Leadership (2013), “The concept of embodied leadership, derived from somatic coaching, brings the body forward as an advocate in creating a place for change and transformation.” And, “Embodied learning is a level of learning where you can learn to do something differently, consistently and when under pressure.”

Embodied leadership is the optimal leadership presence. It combines power and strength with flexibility and ambition with humility. It increases your ability to be influential, flexible (adaptable) and resilient.

The Connection Between Emotional Intelligence, Brain & Body

Emotional Intelligence:

A simple and familiar framework from which we can understand the importance of being an embodied leader is the concept of emotional intelligence. Emotional Intelligence (EQ) is the ability to understand one’s own state of mind and one’s capabilities, to manage oneself to respond constructively to situations and to engage successfully with other people.  Emotional Intelligence is not necessarily about what to do, but HOW to do it.

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Would you believe that over the past 9+ years I have had hundreds of successful coaching relationships with people I have never laid eyes on? To be honest, I don’t know what 95% of them look like! Incidentally, I have also been coached successfully by a woman living in Australia that I also never saw!

Now before you go thinking I do some sort of work in the spiritual world let me explain. The clients and coach I mention are quite real. We just never met face to face.

While I have worked effectively with many people in my various roles of Buy Cialis Brand, Stromectol Online Kaufen and Doxycycline For Dogs Buy Online over the telephone and in more recent years via some form of video chat, i.e. Zoom, Skype, Facetime, many potential clients balk at the idea of not conducting coaching and therapy sessions in a face-to-face environment.  

While I understand the assumptions behind people’s bias toward in-person sessions, research does not support this thinking. I worry that some people may be missing out on the many benefits of coaching and or therapy by limiting their options to face-to-face relationships. I’m writing this article for those folks.

Please consider the following top five advantages of virtual coaching and therapy and the supporting data before engaging an executive coach, success coach or therapist.

According to Kimsey-House et al. in the book Co-Active Coaching, “An effective coaching environment is safe enough for clients to take the risks they need to take and two, it is a courageous place where clients are able to approach their lives and the choices they make with motivation, curiosity and creativity.” Data suggests that this environment can be achieved with ease via telephone and video chat.   

Top 5 Advantages of Virtual Coaching and Therapy

I. Cost: Without travel and office overhead, many practitioners (myself included) are able to charge lower fees for virtual coaching and therapy. Clients also save money by not having to travel.

II. No Time and Distance Barriers: When choosing coaches and therapists most people look for someone in their area but when engaging in virtual practices clients have a wider range of practitioners from which to choose. It is also convenient for those who travel because appointments can be kept no matter where the client is. The hours for appointments are also usually more flexible. For example, I will see a client after regular working hours virtually but not in person. Additionally, it may be easier for clients to meet virtually during their lunch hours, whereas that would be impossible if meeting face to face. 

III. Comfort: Clients appreciate having sessions in the comfort of their own homes or offices. Without the burden of appearances, they usually choose to sit somewhere quiet and comfortable and to dress comfortably (something they usually can’t do in an office setting).

IV. Modeling: For leaders and others who work in an increasingly virtual world, virtual coaching and therapy provide an additional benefit of modeling great virtual conversations. 

V. Diverse Group Sessions: Clients who participate in group coaching sessions may be energized by working with people from diverse locations, backgrounds and cultures. Virtual coaching allows coaches to bring together people who might not normally work together, and who have the potential to create unique and impactful experiences through their distinct ideas and perspectives.

The Data

The research literature has acknowledged telephone coaching as a way of enabling coaching on-demand, providing access to expertise, serving geographically dispersed individuals, reducing cost (Frazee, 2008) and promoting follow through and accountability (Charbonneau, 2002). In addition to recognizing these benefits, clients’ and coaches’ personal experiences with telephone coaching have been positive.

According to the International Coach Federation (2019), a study found “no difference in the reported level of problem resolution for face-to-face and distance clients.”  The strength of the working alliance was found to be significant for problem resolution in distance coaching, and “coaches self-reported strong levels of working alliance in both conditions (face-to-face and distance).”

Another study (Day & Schneider, 2002) compared selected process and outcome variables across three modes of psychotherapy: face-to-face, real-time video conference, and 2-way audio (analogous to telephone). This study found very little difference in outcome and in some cases advantages to distance modalities. In fact, the major difference they found could be construed as favorable to the distance modes: “Statistics indicate that Client Participation scores were higher when clients were not facing to face with their therapists.” (Day & Schneider, 2002)

Please don’t get me wrong. I still very much enjoy in-person coaching and the hybrid of coaching/therapy that I offer and when a client is not comfortable with virtual coaching and I want to work with them I meet with them face to face, but I don’t want people to miss out on the value of coaching and therapy by not availing themselves of virtual modes.

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Lloyds Pharmacy Priligy CostAn integral part of being on the heroine/hero’s quest to live your Vision is taking stock of where you are on the journey and celebrating your successes!  It’s also important to take some time to rest and reflect. Approaching the end of one year and the beginning of a new year is a great time to do this: to look back assess your growth, revise your goals and plans as necessary and make decisions about how you want to move forward.

I love taking time out between Christmas and New Year’s Eve to do this! I look at what I had set out to accomplish in the year ending (Did I accomplish my goals?), take stock of losses and gains (grieving and celebrating appropriately), reflect on and record major events and highpoints and celebrate what I’ve accomplished.

I read last year’s journaling from around the same last year and I usually make some interesting discoveries about myself; what’s important to me and who I want to be going forward: always growing and getting better.

My yearly ritual also helps me transition from the past year to the new one. Somewhere between Dec 27th and 31st you will often find me bundled up by a fireplace doing this so I can also burn a list of things I wish to be rid of going into the New Year.  I have found these exercises most helpful and illuminating and that’s why I’m sharing them with you. Even if you are reading this after January 1st It’s not too late to take stock of the past year and look toward to this year: what you want to accomplish and decide what you want to bring with you from the past and what you want to leave behind.

Give some or all of these exercises a try:

1) Take some quiet time to reflect on the past year making a list of losses and gains (this can be on any level) pay attention to what you learned from these experiences and journal about it.

2) Look at your goals from last year and assess how you did (remember to be compassionate with yourself) noticing where you might have been unrealistic and where you could have done more.

3) Make a list of what you want to focus on in this year. This should include goals but may also mean what behaviors and thoughts you want to continue from the past year.

4) Make a list of things you want to/are ready to let go of then write them on a piece of paper. On my list were negative states of mind and self-defeating patterns. You may also choose to keep a copy of this list in your journal for future reference.

5) Take the list of things you want to be rid of and either burn them, bury them or place them in a G*ddess/G*d Box with a prayer to help you to release them. Check out my vlog on G*ddess Boxes:

6) If you have not done one or at least not in the past year you may also wish to do the Ideal Life Scenario exercise where you write down the ideal scenario for each area of your life. You can then use this to define goals and complete an action plan. Download Lesson Here: Cialis Pharmacy Online Uk

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While the human animal was not made for true hibernation, science suggests that there may be certain metabolic changes that take place in our bodies during Winter that affect our mood, energy level, motivation, appetite and sleep cycle. These metabolic changes include insulin resistance, helping our system be more fuel-efficient and go for long periods of time with a smaller amount of food; and a decrease in dopamine which affects our mood. I’m choosing to call this Hibernation Light (no pun intended).

While many people report feeling depressed in the Winter, there is evidence that Winter Depression or Seasonal Affective Disorder (SAD)  differs from clinical depression. According to this article in Cialis Online American Express, “Clinically depressed people usually lose interest in food, finding it tasteless or even unpleasant. They often shed weight and have great trouble sleeping. Sufferers of seasonal depression are just the opposite, eating and sleeping with gusto. While SAD affects just a few percent of the population, many researchers believe that most of us are susceptible to seasonal overeating, oversleeping and a general bodily go-slow.”

How to Leverage Hibernation:

Instead of fighting against the body’s need during the dark cold months of Fall and Winter to slow down and rest why don’t we just go with it?! Having Spring/Summer energy expectations of yourself in Winter will just lead to you feeling frustrated and possibly more down. Winter is a natural time to go inside, both indoors and into yourself. Why not leverage this natural tendency? Go ahead and get some rest and perhaps use this time for reflection. I find that Winter can provide the perfect atmosphere for contemplation. Maybe you’d like to look back over the year that’s ending and start to contemplate your plan for next year. Just don’t expect yourself to execute on this plan immediately (more on this below)!

This Winter could be the perfect time to make the first draft of a Crestor Discount Coupon, which is what members of the Vision Quest Retreats Tribe will be doing at the Most Reliable Place To Buy Cialis Online taking place January 12th in Potomac, MD.

In keeping with nature’s cycle expect to become more energized, active and ready to really execute on your plan in the Spring when sap rises in the trees and the rivers start to thaw. I don’t know about you but I’m looking forward to a Spring Breakthrough when I will see the seeds that I’ve been planting all Fall and Winter come to fruition! If you want to join us for this breakthrough stay tuned on the No Prescription Cialis Forum facebook page!

Top 10 Tips for Beating the Winter Blues:

While Winter can be a great time for contemplation and preparation these cold dark months can get your mood down and for some truly bring on Seasonal Affective Disorder (SAD). This may be exacerbated by Holiday Blues. Symptoms of winter SAD usually begin in October or November and subside in March or April. Some folks begin to slump as early as August, while others remain well until January. Depressions are usually mild to moderate, but they can also be severe. Even if you don’t suffer from SAD  gloomy winter months may leave you flat and our desire for serotonin often leads us to overeat in an effort to elevate our moods. Some of this is ok as mentioned above but we don’t want to let this get too far. No one likes feeling depressed so you might want to check out my top 10 tips for beating the winter/holiday blues below!

#1: Exercise. Exercise is crucial in combating depression, staving off Alzheimer’s and keeping off unwanted pounds. Do some kind of physical activity you enjoy at least three times a week for 30 mins each time. Exercise can release endorphins and reduce stress. Vary your routine and have fun with it. I keep it simple with walks in the woods and my yoga practice.

#2: Get Light. Get outside when you can in the sunshine even if it’s cold the sun’s rays can lift your mood. Being in nature lifts the spirits of many.  I’m lucky enough to get out during the days but some people get relief from phototherapy using light boxes and now they even just havePrescription Diovan Hct ranging from about $4-$10. The light boxes range from about $30-$150. Not all light boxes are effective for treating SAD. Before buying one you may want to read this article from Rxmeds Hub Order Cialis Professional Online

#3: Laugh and Have Fun. Do me a favor. Smile. Just smile right now for no reason and see if you don’t feel better. When we laugh and smile this action sends a message to our brains that we are happy. Laughing can release endorphins. Watch funny movies, listen to comedy (I have many comedians plugged into my Pandora station) get together with friends, play games. Just do stuff you enjoy with people who make you laugh. When down you may feel like isolating…DON’T!

#4: Be of Service. Nothing lifts the spirit like getting outside of yourself and doing something for someone else. There are so many ways to bring joy to others. Think of things you can do then DO THEM! Volunteer at a soup kitchen or just do some favors for friends and family. The opportunities are endless. If you can’t come up with anything check out Clomid 50mg Buy Online

#5: Lower Your Expectations. Holidays are often stressful because so many people are striving for a Norman Rockwell type of holiday. Stop it! Don Miguel Ruiz has the right idea with his fourth of his Clomid 50mg Buy Online; Always do Your Best. But this isn’t an invitation to perfectionism. It means do your best then leave the rest. Stop trying to control, to be perfect. There is no such thing as the perfect family, party or anything. Don’t compare your experience to anyone else’s. High expectations lead to stress, disappointment, and often resentment. Lower your expectations and watch your serenity and happiness rise.

#6: Practice Gratitude. Holidays are also a great time for people to compare their lives to others and feel lacking. Single people may feel lonely because they don’t have anyone to kiss under the misletoe. Divorced parents may stress about splitting holidays. Kids with divorced parents may be unsure of who to spend time with. Holiday time may also remind you of loved ones who have passed away. All of these situations can lead us to feel a sense of lack. The antidote for this is GRATITUDE. Focus on what you do have and give thanks for it. Accept and bless YOUR circumstances. When I feel down I write a gratitude  list of at least 10 things for which I’m grateful. A roof over your head? A job? Food? Friends?These things are pretty awesome!

#7: Get in the Holiday Spirit. Instead of being a Grinch or old Ebeneezer and trying to Xl Pharmacy Valtrexhide from the season, get into it. Much of our suffering comes from resistance and peace comes with acceptance so do something that’s connected to the season. Decorate the house, go see decorations, have a holiday gathering. I personally like to go visit my favorite Christmas tree every year. I skip the national xmas tree in favor of the one set up in front of the US Capitol. It’s gorgeous and one of my holiday traditions to visit it.

#8: Exercise Your Spiritual Muscle. Many people draw strength and happiness from a spiritual or religious life. If you have a spiritual or religious practice increase it at this time. Consider increasing attendance at spiritual and religious meetings. If you pray and or meditate, up it. If you are a member of a 12-step program be sure to increase your meeting attendance and stay in touch with others in your program. The holiday season is NOT the time to slack off or isolate.

A special note to food and substance addicts: Holidays can be tougher because of the increased use of food and alcohol by those around you. Surround yourself with people who don’t overdo it and better yet with others in your program who practice sobriety and abstinence. If you think you have a problem with alcohol and want to check out a 12-step program visit Actos Beipackzettel Onlineand if food is an issue check out Actos Sro Online

#9: Self Care is Key. This may seem like common sense, but it’s important to take care of yourself to combat depression and the blues. Don’t overdo it, get rest and eat properly. People tend to crave carbs in the winter and when down because eating carbs can boost your serotonin levels. This can lead to winter weight gain. It’s okay to indulge in a bit of comfort food, like pasta and noodle soup but just don’t over do it and remember to exercise too. If you take medication for depression stick to your regimen and be sure to consult your psychiatrist or general practitioner before making any changes.

#10: Be Creative. This tip is kind of a free for all. If you have a creative outlet like painting or cooking or making jewelry (like I do) then get into it. Doing things you enjoy will lift your spirits. If your creative talent means you make things then share these things as gifts. This tip also means come up with your own creative ways to spend the holidays. If you don’t like traditional holiday happenings then do something you enjoy. This may mean getting out of town. Do whatever makes you feel good as long as it’s healthy.

I hope you found something you can use here. Maybe you have your own tips. Share them here or feel free to leave a comment. Wishing you a joyful and peaceful season!

Love, Nicole

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