The power of mindfulness in coaching

In the rush of daily life, it’s easy to operate on autopilot, moving from one task to the next without ever really pausing to notice how we feel, what we think, or what’s happening around us. Mindfulness invites us to slow down and reconnect with the present moment, not by tuning out, but by tuning in. It offers a way to be more aware, more grounded, and more accepting of what is, whether that’s the feel of the ground beneath your feet, the sound of your breath, or the swirl of thoughts in your mind. At its core, mindfulness is about showing up fully to our lives, just as they are. And in coaching, this presence can become a powerful tool for lasting change.

What is mindfulness?

Mindfulness means choosing to be aware of the present moment experience and engaging fully with it, whatever it is, without trying to change it or wishing it were different.

One way we can bring awareness to the present moment is to notice our senses: what we can see, hear, taste, touch and smell. Without indulging our internal narrator, we can take in colours, shapes, movement, the breeze on our skin, the sun on our face or the smell of cut grass in the air. The voice in our mind will start up, that’s a given. It’s a normal and natural function of the brain.

In mindfulness, we don’t try to fight or stop our internal voice, we just notice it and bring our attention back to our senses.

We can also bring the same awareness to our thoughts in the present moment. It is possible to notice our thoughts: their content, the tone of voice our internal narrator uses and the pictures that illustrate the ‘story’ without having to get into a conversation with them. This takes practice, though, and this is where meditation comes into mindfulness.

Mindful meditation

Meditation is like push-ups for the brain, but instead of strengthening our arm muscles, we’re strengthening our ‘concentration’ muscles. As with weight training, to get the greatest benefit, we need to practice regularly.

Contrary to stereotypes, mindfulness meditation doesn't involve sitting cross-legged. It’s not a spiritual practice, and it doesn't involve mantras or imagery. Mindfulness meditation could be going for a walk and choosing to redirect your awareness back to sounds each time you notice that your mind is beginning to chatter.

Being mindful means paying attention to what your mind is saying in the middle of an argument, recognising the automatic reactions that often escalate the situation, and creating space to choose a more thoughtful, helpful response.

Most importantly, in mindfulness, we practice being interested and curious towards all experiences, without trying to change them or wishing they were different. In this sense, we don’t use mindfulness to escape or avoid what is unpleasant, but gently and gradually change how we relate to it instead. 

How can mindfulness help in coaching?

Let’s say, for example, you’re seeing a coach to help you lose weight, and together you've set action steps of regular exercise and a diet plan to help you reach your goal of losing a stone in time for your wedding.

For some people, imagining themselves in their perfect dress on their dream day is enough to get them through the hard times: resisting late-night sweet treats or a large glass of red after a stressful day; getting up before work to go to the gym or that ‘calves-on-fire’ sensation at the beginning of a run.

For most of us, it isn't that easy.

In this context, mindfulness as part of a coaching programme can be extremely supportive. And it’s not just in weight loss coaching that mindfulness can offer support. Here are a few ways it can help:

Self-compassion

Regularly practising mindfulness develops greater self-compassion. It allows you to be accepting and forgiving when experiencing difficulty and less likely to engage with self-critical mind chatter that leads to goal-inhibiting behaviours.

Coping strategies

You'll have strategies for dealing with physical discomfort. Often, the physical discomfort that accompanies a new exercise regimen can result in low motivation and may cause some people to give up.

For people who regularly practice mindfulness, physical discomfort becomes interesting. When discomfort comes up, they investigate the ‘qualities’ of the sensation instead of engaging with thoughts about disliking the experience. Instead, they choose to be curious, noticing the size and shape of the discomfort. If it burns, tingles, pulls or aches, if it comes and goes, if it gets bigger or smaller, if the intensity rises and falls. 

Process difficult feelings

People who regularly practice mindfulness are better equipped to deal with emotional and physical discomfort, and they experience an increase in resilience that expands into other areas of life.

They also understand that all experience is constantly in flux; this helps them to keep going with greater contentment, knowing that “this too shall pass.” 

In any area of life where emotional or physical discomfort is experienced or where extra focus or resilience is needed, mindfulness coaching is wonderfully supportive.