West Chester

Mindfulness Meditation Group Starts April 11, 2018

Starting Wednesday April 11, 2018

mindfulness

Mindfulness Meditation Group


6 Weeks ($200) includes CD “Come to the Quiet”

Register & pay by April 4 to get a $20 discount!


Location: 937 Prichard Avenue, West Chester, PA 19382
Time: 7:30 – 8:45 PM
To register email Marjorie@ascendconsulting.net or call (610) 696-4443

Unsure what “Mindfulness” is:  read my blog “Mindfulness is the Secret to Success!” for more information and see what all the hype is about! 

Four Strategies to Intentionally Grow Your Career

 

 

 

In life, everything depends on being intentional about our thoughts, goals and actions. This is one of the reasons why we hear so much about the value of Mindfulness in so many areas of our lives. In our busy, achievement-oriented “go, go, go” world, it is especially important to pause, and reflect on where we are now, where we are going next and why! This is especially essential in our careers. As an executive and career coach, I work with Millennials through Boomers who want to take their career to the next level or in a different direction. Many lack clear vision about what they really want, what a change might look like or how to achieve it.

Any career achievement begins with a thoughtful assessment of where one is today: what skills and experiences we bring to the table, what we value and what we want our unique meaningful contribution to be. When we approach our work life with this mindful awareness every day, we are more likely to find our actions are aligned with our goals.

Thus, the potential we have for future career success is based on consistent excellence delivered today and every day. The habit of commitment all day, every day demonstrates motivation to achieve at higher levels. Promotions are not just given. They are earned by those who provide value beyond ‘doing their job’ as well as showcasing their contribution. The energy we put in day by day, along with requests for greater challenges and more responsibility, can open the door to higher roles.

The following four strategies will help you on a path for growth! 

1. Begin each day with some time dedicated to quiet.
• Consider formal Mindfulness Meditation, prayer or simply breathing and reflection.
• Invest the time to be in touch with what is important; where and how we want to show up today.

2. Deliver excellence today.
• Define what your company needs to thrive.
• Consistently know and deliver your strengths according to company needs.
• Demonstrate integrity by making decisions based clearly on your values.

3. Think BIG and communicate your vision for tomorrow.
• Proactively assess what the Company wants/needs.
• Look for the source of department/organizational challenges.
• Speak of solutions you can deliver when you discuss any problem with management.

4. Network
• Build relationships outside your department and company.
• Always give to get – listen for opportunities where you can help advance someone else’s objectives.
• Connect face to face: email is overused and easily ignored. Respect others and communicate collaboratively to build long-lasting alliances. Emotional Intelligence (EQ) matters often more than technical skill.

Marjorie works with organizations and individuals to identify what is important, and to communicate in ways that build collaborative relationships to achieve those goals. Her coaching incorporates “conversational intelligence”,* mindfulness, strategic thinking and planning so actions are aligned with meaningful goals.

*Judith Glaser

Contact Marjorie for executive or career coaching or to create a mindfulness program in your organization at www.ascendconsulting.net

**Did you know that Marjorie works with non- profits?**

Executive directors and their teams benefit by her coaching, strategic planning retreats and team building.  For more information call Marjorie at 484-875-3040 or 610-696-4443, or e mail  Marjorie@ascendconsulting.net

A Guide to Letting Go

You have identified an ending or loss, now what?

I wish I could say there were 5 easy steps but that would trivialize your loss.

There is a process to go through that may ease the process.

First, give yourself time and space to feel what you are feeling. Sadness, anger, frustration or ambivalence- all are allowed as you let go of something or someone. This means having compassion and patience with yourself when you think you should be “getting over it faster”.

Acknowledge the positives in what you are letting go of- even with an addiction or other self-hurtful pattern it worked for a reason…it gave you relief or distraction.  What did you give you? What have you learned? As you acknowledge the aspects you will miss, you are clearing the way to think about what you need now to support yourself during this change.

Create a ritual or process to honor what you are letting go of.  A letter to the person or substance lost, a tree you plant in their honor, something active that uses the whole self- your feelings, thoughts, and body.  This integrates the many ways that grief inhabits our person.  If possible, share this with a close friend or therapist so you have a witness and support.

Identify what you need to put into your life to support you.  Is it comfort and guidance from others, time for prayer or meditation, physical exercise?  Professional help and a support group can make the difference between staying stuck and gently moving through the stages of grief.

Begin to think of what is possible.  Not nirvana but, what is possible for you now with the new reality of your life?  As painful as it is, what may emerge as growth, new awareness or a direction for you in the next months?  This is when we know we are coming out of the darkness…when we begin to have hope for the future.

As you go through this cycle of death and loss to new life, know that you are witnessing the truth of what it means to be human and that there others who are willing to walk this journey with you. I am one.

 

Also, check out my counseling website: www.ascendcounselingPA.com.

Mindfulness Meditation Group Starts 1/23/18

Starting January 23, 2018
6 Weeks ($180) includes CD “Come to the Quiet”
Location: 937 Prichard Avenue, West Chester, PA 19382
Time: 7:00 – 8:15 PM
To register email Marjorie@ascendconsulting.net or call (610) 696-4443

Unsure what “Mindfulness” is:  read my blog “Mindfulness is the Secret to Success!” for more information and see what all the hype is about! 

Vacation Means Better Business!

vacation take it

Vacation Means Better Business!

The sound of birds early in the morning, long warm nights and the smell of food on the grill can only mean one thing; it’s summer time!  Remember how relaxing summer used to be? Remember when you used to take vacation? Have you thought about taking some time off this summer? As a leader, you’re probably asking yourself, “With all that’s going on in business, how can I find time for vacation?” Well, actually you can’t not take time off!

Americans take less time off than any developed nation in the world (working 9 weeks longer per year) and they have the highest rate of depression.  According to one World Health Organization & Harvard study, overwork is correlated with obesity, heart disease, insomnia and fatigue. We are the only industrialized nation without mandatory paid leave. “Great in theory”, you say, “but we need to get work done, we can’t afford to take time off!” In fact, research shows that more work does not correlate with more or better output! It often costs more in mistakes and accidents in the workplace.  The lack of time off costs companies in absenteeism, turnover and rising health costs.   We know that when we have too many computer programs running at once they can get hung up so we power off, wait a bit and reboot the system.  Humans, too, need to regularly power off and re boot our “computer” so it works better.

Productivity Worry

Worried about deadlines missed or mistakes that might occur in your absence? Taking a vacation can actually be empowering for your team!  When you delegate and give others authority to act it builds their confidence and forces them to take on expanded responsibilities and new tasks.  Morale is boosted when a company honors the need for time off and life balance.   This increased employee engagement more than makes up for time spent on vacation.

We only have so much time and energy to expend in our daily lives.  No one ever got to their deathbed and wished they’d worked more!  While it can seem difficult to start taking time off, the benefits of doing so (less stress, less anxiety, calmer attitude, etc.) will result in more productivity and innovation.   You may even have time for family, friends and community involvement- all those things that make for the balanced life you thought you had no time for!   Make yourself a priority and take care of you.  Your business will be the better for it.

April PowerPoints 2017

The April PowerPoints newsletter is out! Take a moment to read about my upcoming events and how I can help your business and life through my coaching. A brief excerpt from my newest blog “How do you Plan?” will hopefully entice you to read more at my website. Have a great spring and remember, “It is not where you start that matters, it’s where you are going, who you become, and the positive impact you have along the way.”

April PowerPoints

Daily routine

Change your life daily routine

Mindfulness is the Secret to Success!

“Mindfulness is the Secret to Success”

By: Marjorie R. Johnson, LCSW, PCC, President of Ascend Consulting, Inc.

“How do you stay present in the midst of your busy day?” asked a client, who is a successful executive. Through coaching, the client began to recognize the importance of staying present during day to day interactions. Acknowledging the need to listen instead of speak and ask instead of tell was the first hurdle. Now, the client wanted strategies.  Staying mindful requires discipline in order to listen with openness, instead of being in your head, thinking up a response. Recent findings in neuroscience show that when we don’t fully listen, when we focus on telling, the other person will tend to become defensive and shut down. (see, Conversational Intelligence, by Judith Glasser) This neurological response is not in our conscious mind, but occurs at a hormonal, biological level. The reaction is based on a primitive fight, flight, freeze or appease response system deep in the brain. None of those behaviors are the response we want.

How did I finally answer my client’s question? I told them, keeping a present mindset is challenging! For me, and many of my clients, mindfulness is both the path and the practice that again and again, helps guide us back to the present moment all day long. As an executive coach and therapist, I see Mindfulness as the organizing force that helps us to establish high emotional intelligence, to be resilient in the face of stress and to lead and communicate effectively. Practicing mindfulness meditation is not some panacea- ask anyone who knows me! But, it is a simple method I use to calm down, be open and become more aware of my thoughts, emotions, choices and surroundings. A great benefit; Mindfulness helps us to manage common problems like anxiety, insomnia and ADHD.

So, where to begin? Start small! Allow yourself 10 minutes a day to simply be still, in a quiet place if possible, and focus your attention on your breath. A simple pattern to use is the 4-7-8 Breathing Pattern taught by Dr. Andrew Weill. Inhale for the count of 4, through the nostrils, hold the breath for the count of 7 and exhale slowly out rounded lips for a count of 8. The counting keeps other thoughts at bay and helps us stay focused. The body’s natural relaxation response begins to settle in after 3-4 rounds. What a nice, calm respite from the day! Then, simply try to keep your attention on the breath wherever you feel it in the body.  Focus on the rise and fall of the chest or the belly. Even try focusing on the sensation of air flowing in and out of the body.

Your mind might wander. That’s ok! The mind is constantly thinking. Just the fact that you become aware of your mind wandering means you are aware, or mindful. Keep returning to the breath again and again as you sit for 10 minutes. Practice makes better, not perfect. As you expand your daily mindfulness to 15 , or even 20 minutes, a change is noticeable. You will begin to become aware as your mind wanders when simply speaking with someone, in a meeting or even leading a meeting.  You will start to listen better, improving your relationships. All of these steps will allow the process of becoming present in the middle of your busy day.

The next Mindfulness Meditation group begins on January 17, 2017 at 7:30pm. I welcome you to join me and we can practice being more mindful together!

Give SUCCESS This Holiday Season!

Coaching Gift Certificates for the Holidays!!!

gift-certificate-1-test