Table of Contents

Overview ........................................................................................... 2

Part 1 .................................................................................................. 3

Part 2 .................................................................................................. 4

Part 3 .................................................................................................. 5

Part 4 .................................................................................................. 6

The Mindful Minute...................................................................... 7

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 Overview

Liz treats us to a very readable book. Not only is it well researched, structured
and written it contains humor, self-efficacy and practical exercises that can be
used easily to enhance coaching practice. Written with the professional coach
as the focus, Liz draws on a wide research base and personal experience. It will
appeal to the reflector for its psychology, the theorist for its research, the
pragmatist for its usefulness and the activist for its ready to use practical tips.

Early in the book she lays out her dichotomy of writing a book based around
Buddhist values of living for the moment and coaching practice of always
looking to the future. Amazingly, she weaves these two seemingly contrary
threads into a rich tapestry of Mindful Coaching. As I read it, it helped me
become more aware of what I was doing as I was doing it. The raisin exercise is
a winner! Liz maintains the focus helping coaches become more self-aware
throughout each chapter but mixes in a variety of reflections, exercised and
useful practical tips. She signposts the reader to other chapters pertinent to the
chapter you're reading enabling those all-important connections to be made.
Whilst similarities to emotional intelligence are obvious from the start she
avoids mentioning Daniel Goleman until page 177! But Mindfulness is more
than just being aware of your and others emotions and how to use that
knowledge, it is a whole philosophy in its own right and sits proudly with its
head held high and should take pride of place in the tool box of every coach. She
talks wisely as an owl about the use of metaphor too.

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Part 1

This part is an introduction to the book and how the writer aims to progress
with the content of the book. Liz defines mindfulness according to various
research findings and as per major dictionaries (e.g. Oxford Dictionary). Liz
personally favors the definition of Jon Kabat-Zinn which states (Kabat-Zinn
1994) “Paying attention in a particular way: purpose, in the present moment,
and non-judgmentally”. Liz explains that mindfulness is actually being friends
with your mind. She further advances and outlines the history of mindfulness
that has a common ground with the meditation that has its traces in the
beginnings of Buddhism. She explains how the meditation done by the
Buddhists can be considered as a mindfulness activity. Mindfulness based
cognitive therapy graduate programs are now being offered by Oxford
University under the supervision of clinical psychologists which proves that
mindfulness is not a religious practice but a social phenomenon. Further in this
part the author highlights the importance of mindful journaling which is
keeping a note of your everyday practices, learnings and reflections. This
activity helps a person to be self-aware. At the end of part one Liz explains the
positive impact on mindfulness on human brain. She explains how mindfulness
can help us increasing or sensory activity. She illustrates this effect showing
how mindfulness increases the intake on our conscious brain resulting in a
photographic memory.

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Part 2

Liz lays the fundamental principle of mindfulness in its effect on coaching

processes. She talks about developing presence, attunement, resonance and
compassion

The author first explains the definition of presence and how it is a part of
mindfulness. She explains that to be actually present one must have deep
listening skill, should be nonjudgmental and should be open to possibilities and
uncertainties. The author highlights how mindfulness activities can help a
coach to acquire these skills and be present in the moment. This would help the
coach to identify the problems and would be able to design his coaching’s
according to the client needs.

It has been quoted in the book that the curiosity is the wick in the candle of
learning. One of the main job of the coach is to get clients to think, not just any
kind of thinking but, thinking outside the box and thinking creatively.

Furthermore, the author quotes a Maori proverb stating the first stage of
learning is silence, the second stage is listening. She explains how coaches are
usually inclined to asking more questions. She suggests that mindfulness can
help us learn to appreciate the sound and quality of silence. She complains that
too many coaches fail to be catalytic listeners they think that listening is linear
that it is lined up waiting to speak they miss the catalyst and the ignition that is
inside the listening.

If presence is our openness to the emergence of possibilities, attunement can

be defined as how we focus our attention on others and take their essence into
our own inner world. She also talks about a window of tolerance. Outside this

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window, we become dysfunctional – at one end we approach chaos, at the other
rigidity. When we are working with others we need to know our own windows
and not which ones restrict or ability to be present. We all have different
triggers, and mindfulness helps us built self-awareness so we can recognize
what these are and so we can be more present for the client.

Many of us agree that compassion ought to be a core component of the coaching

process. Yet we often think more about being compassionate toward our
clients, rather than ourselves. And whilst many of us agree compassion is
important, we will not be doing anything to cultivating. To feel compassion for
others requires us to first have compassion for ourselves. Sometimes, just
‘feeling the other’, being present with them and what they are going through is
enough and this is what mindfulness is also about.

Part 3

In the beginning of this part Liz illustrates a model for applying mindfulness.
The FEEL model; focus, explore, embrace and let go. Breaking down the
individual components of the model, it is worth mentioning that focus refers to
individuals trying to decipher their strengths and weaknesses such that they
are able to recognize their abilities and skillset. On the other hand, explorer
refers to the emergence of compassion, curiosity, openness to possibility and
activation of the approach system. The next aspect of the model is embracing.
The particular stage revolves around accepting all the elements which an
individual has discovered about himself and using these elements to facilitate
personal grooming. Lastly, the final aspect of the model revolves around letting

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ago. In the particular stage, it is important for individuals to ensure that they
let go of the stuff which they cannot change or control.

In this part the author pinpoints the two types of stress. According to the writer,
these include; good and bad stress. It is important to pinpoint the fact that good
stress helps enhance the productivity of individuals as it gives people a sense
of challenge and achievement. In stark contrast, bad stress has a negative effect
upon the work flow of a person. At the same time, it also detrimental for the
personal health of an individual.

An important model that has been discussed in the particular part is the five a
day model for mental wellbeing. Under the particular model, the writer
mentions five aspects which enhance the mental wellbeing on an individual.
These five factors include; connect, be active, take notice, keep learning and
give. According to the writer the primary purpose of existence is to give back to
the society. In order to achieve this purpose individuals can use this model and
connect with other people, learn new and different things and use their
knowledge to give back to the society.

Part 4

Finally moving on the last part Liz concludes with some online survey findings
that mindfulness is a very important tool for coaches in field today and to all
those coaches that are to come in this field. She illustrates that 70% of the
coaches use mindfulness to make their clients become self-aware. 40% of the
coaches use mindfulness to make their clients align with their values and many

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other survey findings. She concludes that mindfulness might not be considered
as a whole story and rather a part but for her mindfulness is everything.

The Mindful Minute

This exercise can be done standing up or sitting down, and pretty much
anywhere at any time. If you can sit down in the meditation (lotus) position,
that's great, if not, no worries.

Either way, all you have to do is be still and focus on your breath for just one
minute.

1. Start by breathing in and out slowly. One breath cycle should last for
approximately 6 seconds.

2. Breathe in through your nose and out through your mouth, letting your
breath flow effortlessly in and out of your body.

3. Let go of your thoughts. Let go of things you have to do later today or

pending projects that need your attention. Simply let thoughts rise and
fall of their own accord and be at one with your breath.

4. Purposefully watch your breath, focusing your sense of awareness on its

pathway as it enters your body and fills you with life.

5. Then watch with your awareness as it works work its way up and out of
your mouth and its energy dissipates into the world.

If you enjoyed one minute of this mind-calming exercise, why not try two or
three?

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