Amid the uncertainty brought on by the dominance of technology, environmental crises and socio-political volatility, everyone seems to agree that the times in which we live are overwhelming. Life is so fast-paced that it is increasingly difficult to stay connected to the present moment and keep sight of what is important. Instead, we live on autopilot, tackling never-ending to-do lists while we lose touch with ourselves, our bodies, and our needs. The notion of living mindfully seems like a distant fantasy. Even the term “mindfulness” can take on negative connotations—“McMindfulness,” as it is derided by detractors—and is seen as being easily co-opted by corporations and the broader wellness industry for exploitative purposes.
Needless to say, this relentless hustle culture is causing havoc on our quality of life. If you are feeling stressed, disconnected, and burned out, rest assured that you are not alone. Thankfully, there are ways to cut through the chaos and experience a meaningful life. This is where mindfulness coaching comes in.
As a mindfulness practitioner, I help people cultivate self-awareness in order to realize their goals. My job combines two different schools, mindfulness and coaching, and the approach is threefold:
Cultivating mindfulness. The first step is to develop mind-body awareness through guided techniques that are tailored to clients’ individual needs. Among the somatic and mindfulness tools I use are sitting meditation, mindfulness-based stress reduction (MBSR), breath work, body scanning, mindful movement, visualization, grounding, orienting, and resourcing. Once clients are grounded, we can begin the next step.
Setting goals. The objective here is to clarify the clients’ goals and empower them to take ownership of these goals. This is achieved through specific coaching methods and acceptance commitment therapy (ACT).
Taking action. The final step is to set the client up for success by transforming insight into action. This includes designing action and accountability measures, identifying possible barriers and supports, processing mishaps and celebrating progress.
Cultivating mindfulness
Mindfulness does not have to involve a grand gesture: while the term originates from the Buddhist tradition (Skt: smriti; Pali: sati), it simply denotes the practice of being purposefully aware of the present moment, without judgment. Cultivating mindfulness means establishing a regular routine of tuning into the here and now. Doing this improves our well-being and our ability to make healthy choices. Whether you enjoy the structure of a weekly meditation class, or the ease and flexibility of mindful walking, there are many practices to choose from.
Consider what your schedule can realistically accommodate, whether you are self-motivated or need accountability, and whether you enjoy stillness or movement and variety. Remember to be kind to yourself and start small: just like any new habit, cultivating mindfulness requires consistency and patience.
Setting goals
Do you ever feel that the harder you try, the harder life becomes? This is likely the result of misguided goals. Perhaps you are desperately chasing a promotion, when deep down what you really want is a change in career. Or perhaps you dedicate every spare moment to your children, but the strain of overextending yourself is impacting the quality of those moments together. Taking the time to find out what you want from life saves a lot of energy and brings clarity. See if you can become curious about your circumstances and your values in a non-judgmental way.
What would it be like to let go of expectations and to explore what you are yearning for? Consider what success looks and feels like to you. Once you gain clarity around your goals, really give yourself permission to go after them.
Taking action
How many of us have left a situation or conversation feeling elated about a new insight, only for weeks to go by before realizing that it has completely slipped our minds? Lightbulb moments are wonderful, but in order to create meaningful change it is important to be intentional and proactive. With mindfulness coaching, this means putting measures in place to ensure that you remain motivated and stay the course.
Think about what helps you to plan and be accountable to your goals. Take an honest inventory of your unique strengths and weaknesses, and identify resources that you can lean on along the way. It is important to stretch yourself while also being realistic about what you can accomplish. Trial and error are a natural part of growth, so make sure to acknowledge and celebrate your progress as well as your successes along the way!
Maintaining a mindfulness routine throughout the entire process is key, because it ensures alignment with our values and our goals. Remember that slowing down and course-correcting is always an option. While going after what matters most takes courage and effort, it is incredibly rewarding. As a mindfulness practitioner, I have witnessed many clients snap out of auto-pilot, restore their inner-compass, and successfully reclaim their lives.
Nina Müller is a mindfulness practitioner who offers online mindfulness coaching sessions. If you would like to find out more, please visit The Mindful Practice to book a complimentary consultation.
