1. Managing Change with Mindfulness
Dana Samardzich, PCC, CPC
Managing Change with Mindfulness

2. Philosophy
Theory
Strategy
Technique

3. Roots vs. Branches

4. What keeps us grounded? Connection to others Core Values
David Rico’s 5 A’s
Attention
Affection
Appreciation
Acceptance
Allowing
Core Values
Living mindfully

5. Mindfulness
Pay
Attention!

6. “Paying attention, on purpose, in the present moment, non- judgmentally” Jon Kabat-Zinn

7. What is mindfulness?

8. Benefits of Practicing Mindfulness
Reduced rumination
Reduced stress
Improves memory
Improves focus
More self-regulation (less reactivity)
More cognitive flexibility—helps you adapt in negative situations

9. Benefits of Practicing Mindfulness
Better relationship satisfaction—improved emotional intelligence
Health benefits
Reduced anxiety and psychological stress

10. Five Core Skills of Mindfulness
Clarifying, setting, and reaffirming intention

11. Five Core Skills of Mindfulness
2. Cultivating a witnessing awareness

12. Five Core Skills of Mindfulness
3. Stabilizing Attention
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13. Five Core Skills of Mindfulness
4. Strengthening of self-regulation

14. Five Core Skills of Mindfulness
5. Practicing loving-kindness
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15. How do we practice mindfulness?
The mindfulness attitude
Nonjudging
Patience
Beginner’s Mind
Trust
Non-striving
Acceptance
Letting Go

16. How to Practice Mindfulness?
Formal Practice

17. How to Practice Mindfulness?
Semi-formal Practice (“practicing in the gaps”)

18. How to Practice Mindfulness?
Informal Practice: Living Mindfully
Watch your mind and emotions throughout the day
Settling negative emotions as they arise
Returning from distractedness to awareness
Shifting from contractedness to openness
Noticing and loosening judgment for yourself and others
Manifesting love and kindness for yourself and others

19. How do I Teach Others to be Mindful?
Be the example
Meet them where they are

20. Conclusion

21. Coaching
I specialize in helping professional women with their work/life balance using mindfulness.
I start by helping them strengthen their roots—core values, relationships/support system, mindfulness.
From there, we can set up a plan for the change the client wants to make (developing more branches, leaves, and fruit)

22. Resources and References
“How to Be an Adult in Relationships” David Richo
“Full Catastrophe Living” Jon Kabat-Zinn
“Mindfulness Skills Workbook for Clinicians and Clients” Debra Burdick
“The Five Core Skills of Mindfulness” Terry Fralich
“Cultivating Lasting Happiness” Terry Fralich
Kristin Neff