Wellness Tips: Mindfulness and Inner Critic

By Dalida Turkovic Supposedly you heard that mindfulness is a very good practice which helps with focus, calm and confidence. Supposedly people tell you that you will be more successful, happier and fulfilled if you learn how to still your mind through meditation. So you explore a little deeper, read some articles and find out that it takes only 5 to 10 minutes of daily practice to feel the first results. It can’t be easier than that, you think, and there you are, on a cushion, legs crossed like you saw on a photo. At

Supposedly you heard that mindfulness is a very good practice which helps with focus, calm and confidence. Supposedly people tell you that you will be more successful, happier and fulfilled if you learn how to still your mind through meditation. So you explore a little deeper, read some articles and find out that it takes only 5 to 10 minutes of daily practice to feel the first results. It can’t be easier than that, you think, and there you are, on a cushion, legs crossed like you saw on a photo. At first you feel a bit giggly and wonder what will come out of the experience. The last check -  you know you will not be interrupted, the phone is on silent, the door is locked. Ok, you are ready now…  close your eyes and … meet Your Mind!

Most peo­ple don’t real­ize that the mind con­stantly chat­ters. And yet, that chat­ter winds up being the force that dri­ves us much of the day in terms of what we do, what we react to, and how we feel. Jon Kabat-Zinn Imagine driving a car or a bicycle and all through the journey you hear a sound that clearly suggests something is not quite right with the vehicle. For sure you will check out what is going on and if necessary check with a mechanic. Sounds logical when we are talking about machines and gadgets but do you know when your mind chatters? The chatter Jon Kabat-Zinn talks about is the alarming sound of brain engine which in coaching we call Gremlin, Inner Critic or Saboteur. One way to recognize the presence of Inner Critic is when you catch yourself or others holding limited

Imagine driving a car or a bicycle and all through the journey you hear a sound that clearly suggests something is not quite right with the vehicle. For sure you will check out what is going on and if necessary check with a mechanic. Sounds logical when we are talking about machines and gadgets but do you know when your mind chatters? The chatter Jon Kabat-Zinn talks about is the alarming sound of brain engine which in coaching we call Gremlin, Inner Critic or Saboteur. One way to recognize the presence of Inner Critic is when you catch yourself or others holding limited believes and/or judgments.

 Practice

Mental Chatter Reduction: find a quiet corner where you will not be disturbed. Relax into stillness and observe what arises. If it is a thought then just label it: “Thinking” and focus on your breath or body sensations instead without delving into the thinking process. Try doing it for one to five minutes.

Become aware how Inner Critic conducts your reality. Observe… Be mindful… Which role does it play in your life? Who are you when you have a judgment about self or others? Who are you without it?

What are the expressions it uses to discourage you?

What would happen if you would say these expressions to your best friend?

What could you say instead?

Remember: Gratitude and compassion are important components for the practice of mindfulness.

Practice

Compassionate Scientist Day: prepare an act for a day – an experiment of self observation. Observe your behaviours, conclusions and intentions without judgment; record any data that is relevant to understanding the difference between the communication of Inner Critic and Friendly Voice Within.

Gratitude Journal: Find at least three events during the day that you are grateful for. Write them down and experience the sense of gratitude as if it was happening right now. These events can be any random acts of kindness, connection and appreciation. Maybe a stranger smiled to you on a street or you got your bag back after loosing it at the airport, there is no order in the importance of events when it comes to gratitude.

About Dalida Turkovic:

Dalida has been working in the field of training, coaching and consultancy since 1995. She has delivered a vast number of programs in Vision, Values & Goals, Leadership and Teambuilding programs for corporate clients in China, Cambodia, Hong Kong, Taiwan, Mongolia and Thailand. Through her work she has a profound insight into key issues that corporations face in a fast and ever changing environment. In 2002 Dalida founded her own coaching and consulting company, Small Steps (China) Ltd., with the aim to assist performance enhancement and facilitate change through coaching and consultancy using

In 2002 Dalida founded her own coaching and consulting company, Small Steps (China) Ltd., with the aim to assist performance enhancement and facilitate change through coaching and consultancy using holistic approach. In all her work, Dalida is driven by a profound interest in what moves and motivates people. Dalida is a certified Master Coach and a member of International Coaching Council. She also holds certifications in NLP and is EQ Coach and EQ Trainer with BA in Chinese Language and Literature from the Belgrade Language University.

As a practicioner of internal martial arts Dalida actively applies the martial arts philosophy in her coaching and consultancy.

"In all my work I am driven by a profound interest in what moves and motivates people. I believe in big changes through small steps whilst keeping the body and mind in balance. Over two decades of working in China, I have witnessed first hand the impact of change on corporations and top executives and this has led me to develop a holistic coaching approach.  Drawing on my 12-year internal martial arts practice, I actively implement principles of Traditional Chinese Medicine philosophy to help my clients achieve better focus, increased confidence and a sense of well-being in both their personal and professional lives. "

Press Reviews from Dalida