Mindfulness Coaching

Mindfulness Coaching means personal, one-on-one support to help you live better and happier by implementing long lasting positive mindful habits. 

It may help you manage anxiety, reduce stress, recover from burnout, deal with chronic pain and bring in positivity, creativity and productivity. 

Table of Contents

What is mindfulness?

What are the benefits of mindfulness?

How do I learn to be mindful? 

Mindfulness Meditation exercise

How a mindfulness coach can help me?

What to expect from a mindfulness coach?

How to choose your mindfulness coach? 

What mindfulness is?

Mindfulness is a state of mind. It’s also a lifestyle. 

It means to live present in our lives, while paying attention to the present moment without getting lost in our thoughts. 

Our brain is used to think and produce thoughts. It works like an overtrained muscle. 

We have more than 50.000 thoughts per day. 

In any moment our mind produces thoughts, creates scenarios, imagines things, remembers events, worries about the future, makes links between events. 

It looks like a noisy highway. 

We tend to get lost in our thoughts and imagination, without paying attention to what is truly real around us.  

A praise for not getting lost in our thoughts

When we analyse a situation we think we do it rationally. 

In fact, only up to 10% of our thinking process is bases on our logical, rational, critical thinking. 

Can you believe that?

The rest of 90% is based on our subconscious beliefs, attitudes, habits and early years experiences

Especially if we need to generate change, we need to be aware of those 90% and try to get more in control of what our mind does.

We can get more control and clarity by practising mindfulness together with a regular meditation practice. 

Benefits of mindfulness

There are lots of other benefits that mindfulness practice can bring into your lives such as:

  • You get more clarity 
  • Improves your cognitive capacity 
  • Make better decisions
  • Less stress and anxiety
  • Increased creativity
  • Increased productivity
  • Increases brains’ grey matter and stimulates neurogenesis

Pretty awesome, right?

When I meditated for the first time a few years ago I was surprised by the calm that meditation brought into my life. 

I felt mindfulness meditation was the missing link in a moment of change and challenge and I embraced it openly in my daily practice. 

I noticed how I got more clarity and I was able to understand aspects of my life that were holding me back I was never able to see before. I made huge lifestyle changes and I found motivation to exercise and love the healthy food.

How do I learn to be more mindful?

There are 3 principles that are the building blocks of a mindful living practice:

  1. Living in the present moment
  2. Non-judgement
  3. Non-attachment

1. Living in the present moment

Living in the present moment means enjoying the present without recalling the past or worrying about the future, which all of us are doing most of the time. 

It means simply enjoying and accepting the moment as is, with a focus on sensations, smells, things we see, the processes we are fully engaged. It applies to everything we do, starting with our work, with our fun or hobby activities, in creating connections with others, in our housework or cooking. 

The reason behind this principle is simple:

The past is gone, it cannot be changed and it doesn’t exists anymore. 

Our mind is the only one who revives the past by thinking at events, imagining ‘what if’ scenarios, sometimes blaming ourselves for doing or not doing something that could change the outcome of a certain situation. 

The reality is, that instead of overthinking on all of these events, the healthiest situation is just accept it as it was, learn our lessons and let it go. 

On the other side worrying about the future seems completely useless as the future is not here yet, it never happened and we don’t really know what is about to happen until we are in a certain situation. Our mind tends to create different scenarios and our mammal brain who is responsible for keeping us safe will try hard to keep us in our comfort zone as well. 

Of course this is not easy and takes practice and work on ourselves. But this is exactly where a mindfulness coach can help you.

2. Non-judgement 

This is a principle that allows us to not just live present in our lives but live at ease

Whatever happens to us, with a non-judgemental approach we take a step back and accept the reality instead of wondering, judging, making assumptions and trying to find explanations for everything around us. 

When dealing with negative events, non-judgemental approach helps us to have a clearer view, to accept them and reduce our frustration and negative feelings towards them. 

If something unpleasant is happening, non-judgemental approach means accepting without overthinking towards reasons behind, without trying to find explanations or create scenarios. 

We need to sit still with our pain, be aware of it but not increase it or making unnecessary assumptions.

However, not only negative events but also positive and enjoyable events can trigger in ourselves a judgemental approach that we need to be aware of and take a step back from it. 

For example when something good is happening to us we may experience a various range of feelings from excitement and joy to worry and feelings like ‘this is too good to be true’ or ‘who am I to deserve this happiness’ or ‘I am fraud’. 

I heard so many people who forget to enjoy happy moments because they enter into a judgemental state of mind. The best thing in this situation is to learn to be present, enjoy and accept the positive as part of our lives and embracing it with an open heart. 

3. Non-attachment

The non-attachment principle means whatever we do we need to detach of the outcome of that activity and be fully engaged and in flow with the process. 

Creativity example

For example when I create a jewellery, the non-attachment principle means to engage in the creative process and enjoy every step of it without being obsessed how well the jewellery or mandala itself will turn-out. Of course the result will be beautiful because I love to pay attention to details, but the purpose should be the sensation of flow and joy instead of thinking about the result, or time spent. 

Translated in our work this principle doesn’t mean we don’t care about the result, but being fully engaged and doing our best in every momentwithout worrying about deadlines. We know we have a deadline, we don’t need to think and panic about it, but just doing the job at our best. We will definitely meet the deadline because we are not only responsible, but fully present and engaged in the work we do. 

Another example related to mindful eating

I want to loose weight.

I put on over the stressful situations because this is the way my body responds to stress. 

Althrough I know how many pounds I should lose, but instead of setting a certain target, I started to eat more clean, exercise in a way that I love and build a consistent habit. I am present in this process and I enjoy the healthy lifestyle without being obsessed with my weight and the results will come when my body will be prepared. 

A simple mindfulness meditation exercise

The simplest and handiest way to start our mindfulness journey is learning to breathe

Take a moment right now and with your eyes closed inhale up to the count of four – then hold it to the count of four and exhale up to the count of four. 

That’s all!

You can do this exercise 3 times, 5 times or 10 times, whatever you think it feels good.

Things to remember when you meditate:

  • It is normal to have thoughts and whenever you notice during this simple exercise that your mind wanders go back and count the breaths 4 inhale – 4 hold – 4 exhale
  • Detach of the outcome – there is no right or wrong meditation, all the meditations simply are. 
  • Meditation trains our mind to become less busy, but this won’t happen overnight. In your first few weeks and especially if you feel tensioned and stressed you might find it difficult to keep your focus and your mind will keep wondering. This is perfectly normal and you don’t need to set yourself a certain goal such as ‘I need to still my mind’. Just keep doing this exercise and you’ll see the difference after a while. 

How a Mindfulness Coach can help me? 

A mindfulness coach can help you giving personalised guidance and support in making the necessary changes into your life to live mindfully and come to enjoy your life more. 

I offer a range of specialised Mindfulness Coaching services with an emphasis on specific aspects the person wants to address. 

This means that I will work together with you to help you get the best results for your own situation. 

I’ll not only teach you how to practically apply mindfulness into your life, but how to make the desired changes, overcome blockages and create new mindful habits that last.

Want to see if I can help you? 

Email me at amelia@theblissfulart.com and get your free 20 minutes consultation.