Mindfulness Retreat

Mindfulness is an age-old method that has proven to be effective. Its origins can be traced back to Buddhist teachings from the historical Buddha (the name literally means “awakened one”), who lived more than 2,500 years ago in what is now Nepal. 

Mindfulness is a technique that incorporates three aspects: purpose, in the present moment, and non-judgemental. So mindfulness is being fully present in the moment non-judgmentally. It is a capacity that enables people to focus on what they experience in the moment inside themselves as well as in the outer environment with an attitude of openness, curiosity, and care. There are many ways that one can practice mindfulness. This is one such exercise to help you out.

Coaching Exercise: Mindfulness Retreat

Time: 5-10 minutes

Objective: 

• To relax and relieve stress
• Attain relationship satisfaction
• Improve focus

Step 1

Sit in a quiet place for five minutes or so and become comfortable.

Step 2

Loosen your shoulders, rest your hands on your lap, and sit in an upright position. You can do this by closing your eyes or looking down at the floor. 

Step 3

Pay attention to where your body makes touch with the seat and where your feet make contact with the ground. 

Step 4

Take three deep breaths, then resume normal breathing.

Step 5

Listen to what’s going on around you. Listen without feeling obligated to do anything, without even labeling anything. Just take in the sounds that come and go. 

Step 6

After that, “return” to the room and open your eyes.

Put a Label on It

Every coach wants the best for their clients. But many times this dream of the coach is not fulfilled due to a number of obstacles and hindrances that come in the way. Either the coachee is not fully committed to the coaching process or he is not able to work with his emotions or the coach is biased in his judgments or maybe he is not putting all the core coaching skills in the right place. One such hindrance is emotions. 

Coaching Exercise: Put a Label on It

Time: 10 minutes

Objective: 

• Identifying emotions
• Improving the ability of the coachee to detect emotions
• Improve and increase self-awareness

Step 1

Take a notepad.

Step 2

Get into an intentioned mindset using the mindfulness exercise.

Step 3

Notice and write down all the emotions that you experience most often. They may be linked to the person’s thoughts and body sensations but focus on the emotions.

For example, sadness, fear, anxiety, etc.

Always remember that there can be an n number of emotions or even none. The aim is to see if you can label them. Then there may be situations where you may find issues that you resonate with and get triggered even as a coach since you have also experienced it in the past. In such a case, it is best to acknowledge it yourself and ground yourself by focusing on your breathing and your body movement. You can also refer them to someone else who doesn’t have the same experience. So, it’s not about you but about your client.

The Outcome Tool

The process of coaching is designed in a way to cater to the needs of the client. So if the client is clear about the outcome, then it becomes easier for both the coach and the client to move towards it and achieve it. Thus both the coach and the coachee should have an outcome mindset. On the other hand, some people focus on what is wrong. And when your client focuses on what is wrong, they are more likely to feel bad and in turn, it becomes harder to achieve the goal. Thus the coach should always use the outcome frame to support their client in the coaching journey.

Coaching Exercise: The Outcome Tool

Time: 15 minutes

Objective: 

• Adopt a positive approach
• Focus on the outcome
• Creating firm goals

Step 1:

Take a notepad and list down 3 to 8 difficult situations that you have handled successfully.

Step 2:

On another page, list down 3 to 8 difficult situations that you have handled less successfully.

Step 3:

Analyse both the sheets and note down whether you are focused more on the problem or the outcome.

Step 4:

Ask yourself, “Did I know what I wanted? How clear was my intended outcome? Was I really stating it as a positive result, something in my control?” 

Step 5:

Review the unsuccessful list. Did the less effective result happen when the aim(s) were less clear to you or seemed in some ways out of your control?

While there are many other factors that influence your results, you’ll most likely find that the “successful” circumstances were those in which you used the Outcome Frame and had a clear, defined goal in mind. Take note of how much your success is dependent on having a clear intended objective and an effective ‘outcome framing.’ Do you consider gaining outcomes in this manner? 

The Art of Deep Listening

The art of deep listening is a gift that only a few possess. People often focus on getting their words heard rather than giving the other person a chance to speak. Listening is one of the most important aspects that a coach and a coachee should incorporate. This exercise is specifically built to increase the ability of deep listening of a person. Make a conscious effort to listen fully the next time you meet someone, rather than being completely absorbed in what you’re doing and what you have to do next.

Coaching Exercise: The Art of Deep Listening

Time: 15 minutes

Objectives

• Improving the art of deep listening 
• Gaining deeper insight into what’s being said and what’s not being stated 
• Strengthening relationships 
• Increasing the likelihood that the other person feels heard and understood

Step 1:

To prepare for the activity, use the practice to get into a focused mentality.

Step 2:

Relax in your chair or stand up straight; look them in the eyes, and see if you can keep the aim of just being there for them, with no agenda of your own, and listen. There will be no interruptions. No advising. You’re just listening intently. With time and practice, you’ll be able to do it.

Step 3:

You may know them well enough and feel at ease enough to tell them what you’ve just done and even inquire about its impact. Feedback is beneficial. Take it positively. 

Self Coaching Task

What is SeIf Coaching? It’s the practice of using coaching approaches to empower oneself. Self-talk or a discussion with yourself; a conscious inner dialogue, self-empowerment, or the ability to self-manage thoughts and feelings are all terms that have been used to describe it.

You may coach yourself using a variety of tools, such as strong questions, models, and activities that you can use both for yourself and with others. This is one such exercise that can help you out. Remember to hit pause, get attentive, and reflect – we may ask ourselves the appropriate question at the right time only if we give ourselves a chance.

Coaching Exercise: Self Coaching Task

Time: 10 minutes

Objective: 

• Resolving work conflicts 
• Reflecting upon your attitude
• Creating a better environment of work

Step 1:

Consider a small issue that you’d like to solve. It could be a meeting you’d like to enhance or a minor conflict amongst coworkers.

Step 2: 

To get into an intentioned attitude for the activity, do the ‘getting aware’ method described.

Step 3:

Reflect on the following questions as you go through them.

What would be a great result?

What has worked for me in the past when I’ve attempted something similar?

What single action could I do right now to help me achieve this goal?

Step 4:

Write down your thoughts in a journal.