mindful leadership

Rob Hills TEDx Canberra

TEDx Canberra Mindfulness Presentation

Recently I had the honour and pleasure of presenting a workshop to the TEDx Canberra Salon on Saturday 25 March 2017. The theme of the TEDx Canberra event was Empower and exploring what it means to be truly empowered? Where does ‘empower­ment’ come from? How do we empower ourselves? So, sticking with the theme, my workshop was titled ‘Empowering your life 1 mindful minute at a time’. 

Rob Hills TEDx Canberra

During the workshop we explored what it means to use mindfulness as a way of empowering people to be more present in their lives. This is not only for their mental wellbeing, but also to enhance their relationships with the people as well. And we got to do that in a really practical way, with lots of activities and suggestions for how people can start applying this in their own lives.

My passion is showing people how they can be more mindful and the many benefits it offers. I love the feedback I get when people tell me how mindfulness has helped them.

And contrary to popular belief, you don’t need a lot of time to start being more mindful. I’m a strong believer that we need to make mindfulness fit our lives, and by starting small we can do just that. You don’t need to carve out massive chunks of your day to be more mindful. You can be mindful in a minute.

Have you checked out the new 1 Mindful Minute video series? Click here to watch. 

mindfulness discussion

Thankyou TEDx Canberra

It was such an awesome experience and I loved working with the amazing TEDx volunteers who ran the event. If you haven’t yet heard of the amazing work that TED and TEDx’s do around the world, I would encourage you to check them out!

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1 Mindful Minute Video

Video: 1 Mindful Minute Series – STOP

When people ask me how to be more mindful I tell them they need to STOP. Using a short acronym like S.T.O.P. makes it easier for people to remember, so it’s really effective when you want to apply it to everyday situations.

S stands for Stop – When you become aware that you are feeling stressed or anxious say STOP either out loud or to yourself. 

T stands for Take a few slow mindful breaths – Not trying to change the breath, just noticing the breath and focusing all of your attention there.

O stands for Observe – Just observe your present experience including your thoughts, feelings and emotions – but do it without judgement.

P stands for Proceed – Now that you are feeling more calm, proceed with what you were doing, but do it more mindfully.

Just noticing that you are feeling stressed or anxious is the first step in becoming more mindful. This technique only takes a minute – so why don’t you STOP right now and give it a try!

1 Mindful Minute

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

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Rob hills mindful leadership

Quote: If you are tired learn to rest…..

Rob hills mindful leadership
If you are tired learn to rest, not quit! Be mindful of your thoughts because in a low mood they can betray you. Don’t give up, you got this! #mindfulness

1 MINDFUL MINUTE

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

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Rob Hills - Mindful Leadership Quote

Quote: What is your intention?

Rob Hills - Mindful Leadership Quote

INTENTION

This is something I ask myself every morning when I wake up. Setting an intention gives you an anchor when things get off track or go a little sideways – you just remind yourself of what you really wanted from the day! If you remind yourself throughout the day you can remain mindful despite any bumps in the road! #mindfulness #mindfulleadership

1 MINDFUL MINUTE

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

If you liked this post, I would love for you to share it on your favourite social media platform. 

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1 Mindful Minute Video

Video: 1 Mindful Minute Series – Mindful Leadership

Mindful leadership is applying principles of mindfulness to your role as a leader, whether that’s in the office or at home. You don’t have to be the CEO of a company to be a leader. There are so many leadership roles in our society; there are entrepreneurs, stay at home mum’s, executives, blue collar workers, the list goes on.

Remember, it only takes a minute to be mindful!

1 MINDFUL MINUTE

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

Mindful leadership is applying principles of mindfulness to your role as a leader, whether that’s in the office or at home. You don’t have to be the CEO of a company to be a leader. There are so many leadership roles in our society; there are entrepreneurs, stay at home mum’s, executives, blue collar workers, the list goes on.

Mindful leadership is consciously choosing to bring more moment-to-moment awareness into our normal everyday activities, whether we are at work or at home. By focusing on the present moment, we aren’t worrying about things that have happened in the past or being anxious about what may happen in the future.

Mindful leadership is prioritising your health and well being 1 mindful minute at a time. The more we are able to practice this throughout the day the better we are able to regulate stress levels and bring more calm and peace into our otherwise hectic lives.

If you liked this post, I would love for you to share it on your favourite social media platform. 

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Mindful Leadership Rob Hills

How to stay mindful during difficult conversations

As a leader we have to engage in difficult conversations on a regular basis, no matter how easy going we think we are. There’s asking people to do things they don’t want to, saying no to requests and conversations around performance management; all of these things have the potential to turn into difficult conversations. The question is, how do you remain mindful during these difficult conversations so you can thoughtfully engage with the person, but still get the right outcomes for everyone involved?

 

Difficult conversations - mindful Leadership. Rob Hills.
Difficult conversations are not uncommon in the workplace.

 

Evolution has basically equipped us with two options when it comes to conflict; fight or flight. When faced with conflict our brain automatically starts preparing us physiologically to either engage our enemy or retreat to safety. Blood begins to head towards our limbs and large muscle groups so we are ready to run (leg muscles) or fight (chest, arms and legs). The heart starts racing and our palms begin to sweat. Our breathing rate increases.

 

To learn how mindful leadership can reduce stress in your workplace click here.

 

This may have been useful in the days of the dinosaurs, we really only had two options, but in a modern world there aren’t too many prehistoric predators roaming our offices (despite what you may think of some of your colleagues). There is actually a third option – use our mind. Unfortunately we haven’t yet evolved enough as a species to get a physiological response for increased brain function during times of stress. So at the time when you really need your brain to function at it’s peak, you can barely string two sentences together because your body is busily preparing you for good old fight or flight.

 

What about mindfulness?

 

Using mindfulness during difficult conversations gives us the opportunity to override our body’s natural responses so we can be more calm and more focused. This state of heightened consciousness allows us to become more aware of what is causing our negative thoughts and emotions. Being aware of this negativity enables us to self regulate to a more productive state and have a better conversation.

 

Our subjective minds have a tendency to take over when we are in a negative state and go into ‘story mode’; our brains make up stories to fill in gaps so we can make better sense of what is happening in our world. The problem with these stories is they are often one sided and inflammatory and make difficult conversations even harder.

 

The first step in become more mindful during difficult conversations is to notice when it starts heading down a negative track and realising that you want to get off that train as quickly as possible! For some people it’s noticing the physiological response; the breath, the racing heart or the feeling of anxiety. For others it’s a voice in their head that says ‘this isn’t going how I expected it to’. At it’s worst it becomes painfully obvious when the build up of emotional energy explodes out of our bodies in the form of yelling, insults or aggressive behaviour.

 

To learn why you don’t need to be a monk to be mindful click here

 

Noticing these thoughts and emotions before they do any damage can be half the battle so make sure you give yourself credit when you notice early. Try taking a few deep, calming breaths to help regulate your thoughts and emotions. Make sure you stay present to the conversation, but keep focused on slowing your breath and staying calm.

 

What do we really want?

 

Our overall goal in these situations should be to respond, not react. However, this is difficult if we are not able to regulate those negative thoughts and emotions. There is a great quote by Victor Frankl that says “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom”. Give yourself the opportunity to choose your response instead of giving in to your reactions.

 

Mindful Leadership Rob Hills
Our goal during during difficult conversations is to respond, not react

 

Now that you are calmer and more mindful try and negate some of these stories by asking yourself a couple of key clarifying questions;

  • What is your intention for this argument? Is it to be right? Or is there a bigger picture?
  • How will this conversation affect your working relationship if it is not handled correctly?
  • Will this matter a year from now? Often in the heat of battle, we can’t see the forest for the trees, so maintaining perspective is tough. Taking a longer-term view gives us perspective to know whether this is important in the big scheme of things.
  • How would this look from the other person’s perspective? How have you contributed to this conflict? Stephen Covey says we should “seek first to understand, before being understood”. Use your active listening skills to find out what is really at the heart of the issue for the other person (hint: sometimes it’s not just the words they are saying).
  • What is the right thing to do in this situation? This powerful question should give you clarification on whether you back down or stand your ground. You need to choose your battles, but do it for the right reason.

 

Could difficult conversations be opportunities?

 

At this point it might be useful to think of this conversation as an opportunity for you to practice your communication skills and staying more mindful. That subtle mindset shift can often be enough to redirect your energy away from hostility to the challenge of communicating more thoughtfully.

 

Hopefully you will find these ideas useful when you find yourself in difficult conversations. Don’t forget these skills are like a muscle that will need to be exercised regularly if you want to improve. You may encounter hiccups along the way, but be gentle with yourself and others and keep trying. Remember, practice makes perfect!

 

Have you checked out the new 1 Mindful Minute video series? Click here to watch. 

If you liked this post, I would love for you to share it on your favourite social media platform. 

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Mindful Leadership Quote

Quote: You can move mountains!

Mindful Leadership Quote
You can move mountains! Don’t list to the voice in your head telling you ‘no’ or ‘you can’t’! Believe in yourself. Follow your heart!

Like this quote? why not try 1 mindful Minute?

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

If you liked this post, I would love for you to share it on your favourite social media platform. 

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1 Mindful Minute Video

Video: 1 Mindful Minute – Introduction

In this introductory video I’m going to explain what a 1 Mindful Minute is and what you can expect to see in future videos.

Everybody I speak to would like to be more mindful or even learn how to meditate but the number one thing stoping them is time. You don’t need a lot of time to be mindful and it’s really simple. You can do it in just 1 minute!

Please share this video or leave me a comment to let me know what you think!

1 MINDFUL MINUTE

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

If you liked this post, I would love for you to share it on your favourite social media platform. 

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Rob Hills Mindful Leadership

Quote: You can’t stop the waves…

Rob Hills Mindful Leadership

“You can’t stop the waves, but you can learn to surf” ~Jon Kabat-Zinn

1 MINDFUL MINUTE

For more great tips and techniques click here to view my free 1 Mindful Minute video series. In these short 1 minute videos I give you practical strategies you can use to incorporate 1 Mindful Minute into your daily activities. You can do these activities at home, at work, in the car …. You can basically do them anywhere!

Remember, it only takes a minute to be mindful!

If you liked this post, I would love for you to share it on your favourite social media platform. 

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