Meet my CGI values mascot!
A few years back, I wanted to create a visual reminder of my core values. At the time they were Activity, Authenticity, Gratitude, Accountability and Initiative. I sketched out some ideas. In Finnish the first letters could be arranged to spell VAAKA (scale ⚖️.). This brought in an added reminder for balance that I quite liked, but it felt too static for Activity and Initiative. I eventually drew up a rough version of a penguin taking a step forward (check out instagram to see version 1.0).
Earlier this year I chose to reconsider my personal values. The process resulted in the three core values of Compassion, Gratitude, and Initiative.
Compassion (❤️) - By practicing compassion and self-compassion, I will open myself up to the present moment, recognise our common humanity and pursue to support those suffering (myself included) non-judgementally. I see compassion as embodying key aspects of authenticity and accountability.
Concrete ways to practice this value: Active listening and self-compassion meditation exercises.
Gratitude (😊) - Recognising what I have and stopping to appreciate it. I've found openly expressing sincere gratitude to be extremely rewarding. Sharing is caring.
Concrete ways to practice this value: Gratitude journal. Thanking others, and yourself. I occasionally thank my legs after a run.
Initiative (👟)- Taking that first step. I love to plan and make lists. Unfortunately, even the best plans are useless without action. Similarly, waiting for the conditions to be "just right" can leave you waiting for a long time. Also, it doesn't help that our brains are great "excuse" generators. If taking that first step won't cause harm to yourself or others, take it. Getting started helps build momentum to get the ball rolling. At times taking initiative involves asking for help.
Concrete ways to practice this value: Thank your mind for its concern (the excuses), take a breath and step into the task. When necessary, take the smallest possible step. This could involve putting your phone down. Opening the drawer where you keep your yoga mat or training socks. Ask for help.
Personally, this is the most challenging of the three values. It is also one reason* my mascot is a penguin taking a step forward. Penguins are clumsy on land. They stumble and fall. Yet they keep moving toward their destination. This penguin is a permission slip to myself: "You are allowed to make mistakes along the way."
What would your values mascot look like?
Please get in touch for help with clarifying your values.
*Other reasons: Penguins are awesome and I love nature.
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The idea is to provide informative posts that cover topics related to sport psychology, wellbeing and meditation.
Hearing is not the same as listening. Hearing is passive while listening is an active process that requires awareness and effort. Understanding is the goal of listening.
By listening attentively to another person, you are giving the gift of your full attention. Unfortunately, holding on to someone's full attention for even a few minutes at a time is increasingly uncommon in today's world of digital distractions.
-People change, listening is one way to find out in what ways.
-To build rapport.
-To show your support and interest in another person.
Tips of attentive listening:
-Pay attention to what is being said, as if you'll need to write an article on the topic.
-Pause after the other person is done talking.
-Ask open-ended questions, and ask for clarification if needed.
-Be curious, courteous, and attentive
A few things to avoid:
-Shifting the conversation from them to you
Post written from my notes for the book You're Not Listening by Kate Murphy.
I open my eyes, it’s time to get up and start the day. I bounce out of bed and get ready for my morning run. I’ve made this part very simple for myself by laying out my gear the night before. Within 10 minutes, I’m out the door enjoying the chill of the morning on my skin, and the warmth of the sun on my cheeks.
The next morning isn’t quite as easy. My alarm goes off. All I want is to roll over, wrap myself up in my blanket and sink back into that sweet sweet slumber. This is when a second voice chimes in:
“Get up! You’ve committed to getting out there today!”
Not surprisingly, a conversation ensues (putting off both jogging and sleep).
“I don’t want to today… I can delay it a bit. Just another hour. I need sleep.”
“Don’t b#!!s**t me! This is procrastination 101- I know you won’t get to it later.”
“I swear! I’m still exhausted from yesterday. Recovery is important too!”
“Recovery IS important, but you only feel groggy because you just woke up- GET UP!”
“This is different. It’s not just grogginess. Well… I’m pretty sure it’s different.”
At this point the two voices kinda merge as I wake up more: “Is rest actually the best choice for me now, or am I just finding excuses to be lazy?”
That’s when it hits me. Sh*t. I do need to get up. I need to cross that threshold (literally, step over the threshold out of the house), and find out how my body feels in action. I get my gear on, venture outside and commit to 5 minutes. Just 5 minutes. If it feels energising, I’ll keep at it. If I’m beat, I’ll go back home. This I can live with. At least I managed to get started and gave it a shot.
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