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Emotional Intelligence & Mindfulness
Introduction To Emotional Intelligence & Mindfulness Course
Intro to Mindfulness Course (3:19)
Course Resources: Free 8-Day Challenge eBook + Audio Meditation Files
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Flight cancelled - An example of EQ FAILURE (4:05)
Flight cancelled - An example of EQ SUCCESS (4:23)
Conclusions from our Airport case study (1:28)
What is Emotional Intelligence (EQ) ? (2:29)
The importance of EQ for Success (1:17)
Exploring the domains of Emotional Intelligence (3:04)
10. What is Mindfulness? (3:40)
Research & Benefits of Mindfulness (1:32)
Why Mindfulness is essential for Emotional Intelligence (2:47)
My personal experiences with Mindfulness and EI (5:11)
Emotional Intelligence Starts With Paying Attention
Intro: Attention Management (1:38)
Your attention as a (wandering) spotlight (1:23)
Are you living on Autopilot? (1:19)
Turn off Autopilot & take a Mindful Break! (1:12)
How you can Develop Mindfulness (0:53)
Mindfulness of Breath: Introduction (1:04)
PRACTICE: Mindfulness of Breath (10:34)
21. An invitation for Self-Reflection (1:12)
REFLECTION: Mindfulness of breath
Meditation Challenge 1: Many Thoughts (1:49)
Meditation challenge 2: Sleepiness (2:33)
Meditation challenge 3: Restlessness of Discomfort (2:04)
Practicing Self-Kindness (1:55)
Conclusion: Attention Management (0:33)
Self-Awareness: The Essential Skill
Intro: The essential skill of Self-Awareness (2:28)
Mindfulness puts extra emphasis on Body Awareness (1:59)
The Body scan: Introduction (2:40)
PRACTICE: The Body Scan (16:37)
REFLECTION: The Body Scan
Some takeaways from the Body Scan practice (5:00)
Awareness of Sensations (0:56)
Awareness of Emotions (2:25)
Where Emotions can be Felt in the Body (2:26)
Awareness of Thoughts (0:52)
What do you notice in this Scenario? (3:57)
What's Curious about this exercise... (4:46)
The practice of Noticing and Naming (1:34)
The Mind-Body Connection and S-E-T spirals (2:12)
Self-awareness: a summary (3:42)
Self-Management: Mindful Stress Reduction
Intro: Mindful Stress Reduction (2:55)
PRACTICE: The Breathing Space in a stressful moment (6:23)
REFLECTION: The Breathing Space
The steps of the breathing space (1:21)
Why is the Breathing Space is so helpful in managing stress? (3:28)
When you can apply the Breathing Space (3:09)
Self-Management: Mindful Thinking
Intro: Mindful Thinking (1:16)
PRACTICE: Mindfulness of Thoughts (11:48)
Mindful approach 1: Coming Back to your Senses (1:38)
Mindful approach 2: Observing thoughts as they Come and Go (2:23)
Mindful approach 3: Mindfully Investigating thoughts (0:45)
PRACTICE: Thought Investigation (6:20)
REFLECTION: Thought Investigation
Overview of the Thought Investigation practice (1:29)
Mindful approach 4: Changing your thoughts (1:39)
Final takeaways on Mindful Thinking (5:18)
Self-Management: Processing Difficult Emotions
Intro: Processing Difficult Emotions (2:42)
PRACTICE: Mindfulness of Difficult Emotions (16:48)
REFLECTION: Mindfulness of Difficult Emotions
How processing Emotions differs from solving Problems (2:43)
The struggle of Resistance: Blocking or Drowning (2:50)
Feeling beats Thinking when it comes to processing emotions (2:19)
Ways to Mindfully Relate to difficult emotions (3:48)
Moving from Resistance to Acceptance (1:27)
What Acceptance is, and what it is not (4:22)
The power of Radical Acceptance - A personal story (3:36)
Final takeaways on Processing Emotions (3:35)
Self-Management: Self-Compassion
Intro: Self-Compassion (1:32)
Adding Self-Compassion to your mindfulness practice (2:23)
PRACTICE: Self-Compassion (8:50)
REFLECTION: Self-Compassion
An important note on the Self-Compassion practice (2:39)
Final takeaways on Self-Compassion (1:50)
Social EQ: Mindful Communication
Intro: Mindful communication (2:04)
Applying the elements of Mindfulness to your Communication (1:18)
From Self-Awareness to Empathy (1:19)
What is your Communication Style? (2:30)
PRACTICE: Mindfulness in (challenging) communication (7:25)
REFLECTION: Mindful Communication
Steps of the S.T.A.R. Breathing Space (2:48)
The I-triangle: Impulse, Impact and Intention (2:16)
Non-Violent Communication for conflict management (0:50)
Final takeaways from Mindful communication (5:22)
Social EQ: Warming Up Your Relationships
Intro: Warming Up your Relationships (2:29)
PRACTICE: Kindness (14:10)
REFLECTION: Kindness Practice
An important note on the Kindness practice (3:02)
PRACTICE: Gratitude (5:49)
Final takeaways: Warming up relationships (2:23)
Bringing It All Together
A Framework for Mindfulness & Emotional Intelligence (0:48)
Step 1: Notice Early Warning Signs (2:42)
Step 2: From Autopilot to Conscious Choice (1:25)
Step 3: Three Paths for Self-Care (2:43)
Further boost your EQ with an 8-day Mindfulness Challenge! (0:48)
Conclusion
Congratulations, You Dit It ! (0:48)
Thanks for Joining!
How to get Your Certificate of Completion
BONUS LECTURE
Meditation Challenge 1: Many Thoughts
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