Elfreda Manahan-Vaughan Confidence Coaching, Training and Consulting


Tips and thoughts on how to have a great life.

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Time to Reflect

Posted by Elfreda Manahan-Vaughan on December 27, 2018 at 4:30 AM Comments comments (0)

As the year draws to a close it is time to reflect before beginning the New Year. Practising gratitude is a regular part of my life and as I am sure many of you may know it is an essential practice in Positive Psychology. The Count Your Blessings intervention has been made well known by the father of Positive Psychology, Martin Seligman. This time of year, is a time of huge gratitude for me as I look back on all I’ve achieved, gained, received and shared in this past year.

As a year 2018 has been an eventful one. There have been many changes for me, some disappointments and health issues. However, each of the challenges I faced brought me more gratitude as I realised how amazing and supportive the people in my life are. I have also been blessed with sharing my time with some wonderful people. To all of you who attended classes, listened to me speak and sat opposite me in a coaching session, I am truly grateful. You are the reason I do what I do, and your presence encouraged me to get out of bed even on those days it was struggle.

To my colleagues, those I teach with, train with and my fellow coaches, you are a constant source of support and encouragement. I know when no-one else may see my social media posts one of you will always respond. You encourage me to be my best and challenge me to push my boundaries. This past year some of you have gone above and beyond to support me and help me, especially when things got difficult. I won’t name you but if you are reading this you know who you are.

I am also blessed with a wonderful network of friends, family and loved ones. It is always a joy to be around people who get me and who will accept me, warts and all.

Next year is already looking exciting. I have seen more clients in the past few months than I ever have before and thanks to you and all the referrals I already have bookings for the New Year. I will be speaking in schools to students and staff and delivering lots of mindfulness, well-being, confidence and stress management courses. My studies will continue and by May I will have my Post Graduate certificate in Applied Positive Psychology and Coaching Psychology, the first step in my Masters. It’s all very exciting and I can’t wait.

I wish all of you a very Happy New Year, I hope it brings much joy, success and achievement. Thank you for all the comments, Likes, Loves and Shares, you have no idea how much it helps.

I hope our paths cross again in the New Year,

Elfreda (Feeling Grateful) 00353868373582




Two Short Mindfulness Practices to Get You Through the Festive Season

Posted by Elfreda Manahan-Vaughan on December 21, 2018 at 12:40 AM Comments comments (0)

Whether you love it or hate it the Christmas holiday period can have stressors. It may be the build-up, as you try to get everything ready or it may be on the day when you juggle family with present opening and the big feast. This week, as my classes ended for this year, and this term, I taught two short practices to help students if the pressure cooker of stress starts build. I’ve decided to share them with you here too. They take less than five minutes. One is done with eyes closed and the other you can do either with eyes open or closed.

3 Minute Present Moment Awareness.

Sit up straight with your eyes closed. Notice your feet, lower legs, knees and upper legs. Then, notice your pelvis and the feeling of your body on the chair. Notice your stomach and chest and feel the breath entering and leaving your body. Notice your lower back and upper back and then your shoulders. Notice your fingers and thumbs, hands, wrists, upper arms and lower arms. Then notice your neck, back of your head top of your head and face. (This should only take one minute).

Next notice any sounds you can hear, keep listening and if your mind wanders come back to the sounds. Listen for loud ones and quiet ones. Try not to think about what they are, just notice that you can hear things. After a minute move on to the next stage.

Lastly, for one minute, notice your thoughts. Are they thoughts from the past or future, are you worrying, talking to yourself or going over something in your mind? Just notice what is there, without trying to change anything or judge yourself for your thinking. After the minute is over just notice your breath and then open your eyes.

The Power of Three

With your eyes open or closed, notice three different sensations in your body. They may be just in different parts of your body, or you can see if you can find three different specific sensations.

Now see if you can notice three different sounds. Start with louder ones and then move on to quieter ones.

Finally, notice three different types of thoughts you’ve been having. They may be repetitive or recurring. They may have been momentary; pleasure, pain, happiness or discomfort. See if you can find three then, move your attention outwards to what you can see. If you wish you can then look for three things of a specific colour, such as three blue things. Then you can look for three things with numbers. If you are in a public place you can look for three people with hats, bags and so on. As soon as you feel your focus has moved from whatever has been stressing you, you can stop.

You can do either of these exercises at any time, to pull you away from any stressful thinking you may be experiencing. We can’t stop ourselves thinking but we can change our focus.

Wishing you have a very happy Christmas, if you celebrate.

I hope our paths cross gain in future,

Elfreda 00353868373582