Mindfulness Living in the Moment

Life unfolds in the present. But so often, we let the present slip away, allowing time to rush past unobserved and unseized, and squandering the precious seconds of our lives as we worry about the future and ruminate about what’s past. 

Mindfulness Corporate Training Newcastle
Mindfulness Corporate training Newcastle NSW
“We’re living in a world that contributes in a major way to mental fragmentation, disintegration, distraction, decoherence,” says Buddhist scholar B. Alan Wallace. 

Mindfulness Living in the Moment

We’re always doing something, and we allow little time to practice stillness and calm.

When we’re at work, we fantasize about being on vacation; on vacation, we worry about the work piling up on our desks. We dwell on intrusive memories of the past or fret about what may or may not happen in the future

We don’t appreciate the living present because our “monkey minds,” as Buddhists call them, vault from thought to thought like monkeys swinging from tree to tree.

Weight Loss Life Coaching

Weight gain is an evolutionary process. Some individuals call it sneaking weight. The scale turtles inexorably upward a tight skirt, a belt notch, I can't-zip-up-my-pants inch at a time. Yet you anticipate the scale to decrease as rapidly as a high-speed elevator. This incorrect idea pattern practiced and refined as with any bad habit is an impractical expectation. Dangerous to be sure with any undertaking, but fatal when it comes to weight reduction.

Breathing Meditation
Breathing Meditation

I could have, I ought to have, I didn't, I wanted to, are the loud laments of the perfectionist. Perfectionism is an illusion, nevertheless. It's what we do in personal coaching.  Because you ll never ever be perfect, in your mind you do not ever prosper. Then you believe: I failed, I blew it, I'm weak, or bad, or whatever you state to beat yourself up, and you stop trying altogether.

Wellness Weekend Retreats

Expectations Vs Reality

Why not acknowledge little incremental improvements, times when you did better at one meal, one day, or one event than you might have? Focus just on what you did, not on exactly what you thought you ought to have done. The inclination to focus on the negative is part of the all or nothing addict mind. You think that if you cannot do it perfectly for a whole week despite the fact that it is impractical to believe you can you won't do it at all. It would be more satisfying to look for the positive and see that list grow.

Happiness Life Coaching
Happiness Life Coaching

All-or-nothing thinking is much more damaging to your weight loss goal than a friend baking brownies and leaving them on your desk. Even if you consume one brownie however manage to offer the rest to colleagues and good friends, you believe you've blown it. A much better method of believing would be to understand you only ate one, when in the past you probably would have eaten a number of, if not all.

Impractical expectations offer substance, heft, and power to a latent goal. They quash the budding crocus of success as it pushes through the thick asphalt of failure. This is what we explore with wellness retreats travel.  Impractical expectations eliminate the blooming of dreams, because you become so dissatisfied that you give up hope.

NLP Expectations

Thomas Edison never ever stopped attempting. I have actually not stopped working 10,000 times, he stated. I have actually effectively discovered 10,000 ways that will not work.

Finding Inspiration
Fears and Confidence
The only truth is where you are today perhaps 50 pounds and where you were a week ago perhaps 155 pounds. As well as if your weight remains the exact same, there are other questions to ask: Did you keep a food log? It's an element of NLP Sydney Coaching.  Did you consume the requisite amount of water? Did you do better at a market function than you might have? Did you eat less than normal at your mother s? Yes? Then you lead the game.

Marcia S, an unrealistic thinker, lost seven pounds in 2 weeks. The third week she lost one pound. When I requested a favorable story, she stated: Nothing excellent occurred. She was unpleasant.

But you lost eight pounds, I advised her.

Positive Psychology

Yeah, however, she continued, I was so excellent all week and the scale didn't move.
You lost one pound this week, I reminded her, and you didn't gain back the previous seven.

Yeah however ... she duplicated. I lost that pound at the beginning of the week and didn't lose anything the rest of the week. She was not able to acknowledge anything positive. So terrific were her unrealistic expectations, it was difficult for her to feel joy or complete satisfaction in exactly what she had actually achieved.

By ignoring these fragile buds, by not watering, nurturing, and turning them to sunlight, they turn to dust. You're utilized to seeking out the imperfect and because you're not yet in the habit of recognizing the fruits of your labor, they diminish on the vine. What remains are the weeds of damaging, unfavorable, unrealistic thinking. These thoughts can and do take control of your mind and your heart. Unrealistic expectations make you think you ll never ever succeed, every effort is for naught, you are forever destined to stop working.

Life Coaching Australia

If you provide too much credence to your genuine or pictured failures and insufficient to your attempts, your interim successes, and your achievements, you will become the failure you think you are.

Were your parents vital and judgmental? Are you too hard on yourself? You may have internalized their voice.

Create your own positive voice. Consider the reasons you wish to reach your weight loss objective (or any objective), not the reasons you don't want to remain at your present weight.

Inform buddies how excellent you feel, instead of reliving your less-than best efforts. Provide significance to the excellent stuff. Let whatever else go.

Personal Growth and Evolution

Attempt to monitor your unfavorable, unrealistic thinking. See the number of times you offer yourself credit for doing something positive I only ate when I was starving the whole week only to take it away by adding ... except for Thursday night when I burnt the midnight oil and had 3 pieces of pizza. It is not an excellent practice of believed to offer one night of pizza the same weight as six days of staying on your program.

Thinking realistically and favorably might be challenging at the start due to the fact that you've been thinking unrealistically and negatively for a long time. It takes practice and determination to change your mindset, but you will be successful. Perhaps not right away. Possibly one baby-step at a time. Maybe 10,000 efforts later on. But, as Georgia O Keefe said, You musn't even think you won't succeed.

Raw Superfoods for 2016

Certain vibrant, nutritionally dense foods have become known as "superfoods," and they have become a big part of today's health food lingo
Healing for Superfoods

While there is no scientific guideline as to what defines a "superfood," these foods are packed with:

  • antioxidants and other phytochemicals
  • vitamins
  • minerals
  • fiber
These are all nutrients that are important for cell development and renewal, heart health, and muscle repair. Well-known superfood lists often include avocados, blueberries, and almonds. But what else is out there? Consider adding these super-nutritious, lesser-known foods to your diet for maximum health benefits!

1. Cacao

The dried seeds of the cacao tree are known as cacao beans, which can eventually be made into chocolate. While dark chocolate has been reported to have some health benefits, antioxidants are better preserved in raw cacao. In this case "raw" means that they have been gently dried at a low temperature of 115 degrees Fahrenheit.
According to the journal Oxidative Medicine and Cellular Longevity, cacao is higher in antioxidants than black tea, green tea, and red wine. Also called flavonoids, these antioxidant compounds can help decrease bad cholesterol (low density lipoprotein) oxidation. This in turn may prevent formation of plaque in your arteries.
Get a dose of cacao by snacking on cacao nibs or adding a scoop of raw cacao powder to a smoothie that calls for chocolate. Cacao has a much more intense flavor than processed cocoa, so a little goes a long way!

2. Maca

This root is part of the radish family and is native to Peru. Maca is best known for its micronutrient power. It's rich in calcium, magnesium, phosphorous — all of which are known to increase bone strength. It also contains potassium, sulfur, sodium, and iron, and is rich in antioxidants and vitamins B-1, B-2, B-12, C, and E.
The high B-vitamin content makes this superfood popular with athletes or for those who look for a natural pre-workout boost. According to the journal Evidence-Based Complementary and Alternative Medicine, maca has also been used to improve sexual health and boost sperm count in men.
In the United States, maca is most often sold in powder form. Add maca to your diet by adding a scoop of powder to a smoothie, sprinkled on hot or cold cereal, or stirred into your favorite juice.

3. Goji Berries

Also known as the wolfberry, the goji berry has long been used as a medicinal plant in China and the Himalayas. These sweet, tart berries contain vitamin A, iron, and antioxidants that protect cells against damage from free radicals.
They are also high in fiber. A small handful of these berries can help provide a feeling of fullness and stave off hunger. According to Food Research International, goji berries are also said to help lower blood pressure, manage blood sugar, and possibly alleviate inflammation from arthritis.
Get goji berries into your diet by simply snacking on them throughout the day, or sprinkle them on your oatmeal, yogurt, or salads. They will add a little zing along with all those nutrients!

4. Wheatgrass

Wheatgrass is packed with energy, high levels of nutrients, and live enzymes that aid digestion of the grass when consumed. This allows nutrients to enter the bloodstream more quickly. It also contains all nine essential amino acids, 8 grams of protein in each ounce, and is loaded with chlorophyll, vitamins, and minerals.
Chlorophyll in particular has been identified as a possible cancer fighter. When chlorophyll enters the bloodstream, it boosts hemoglobin and enriches the body's cells with oxygen. According to Cancer Prevention Research, this cleans them out of potentially harmful substances like BPA and a variety of carcinogens that can enter the body through food, polluted air, or impure drinking water.
Try a wheatgrass shot the next time you're at a juice/smoothie bar!

5. Raw Pumpkin Seeds

Sometimes known as pepitas, these delicious seeds contain:

  • calcium
  • magnesium
  • potassium
  • iron
  • vitamin E
  • vitamin B complex
  • zinc (a mineral essential for prostate health, wound healing, and skin health)
These green seeds are high in fat (14 grams per ounce) and relatively low in fiber (2 grams). But they also provide nearly 10 grams of protein and a healthy dose of additional minerals, including half or more of the recommended daily doses of copper, manganese, and phosphorous. According to the Journal of Traditional and Complementary Medicine, pumpkin seed oil has also been shown to relieve symptoms caused by an overactive bladder.
To get some of this goodness into your diet, you can eat raw pumpkin seeds by the handful, sprinkled on a salad, or added to your granola. Or you can use them to make pesto (substitute them for pine nuts), or find pumpkin seed butter to use in place of peanut butter.

The Takeaway

While there is no such thing as a "perfect" food, you can certainly boost your diet by including nutrition-rich foods such as these to your daily routine. Many of these foods are meant to be consumed in small amounts, so you don't need much to get a good dose of valuable vitamins, minerals, and antioxidants!

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Best Glossary of Life Coaching Skills

Best Glossary of Life Coaching Skills

The Best Glossary of Coaching Skills 2016 - the complete definitive guide to Life Coaching Skills Strategies and Tools.


5 Benefits of an Accountability Partner or Group

1. Accountability accelerates your performance. When you connect with a coach (one-on-one or in a program) you can work the kinks out of your plan, develop a sure-fire winning strategy and execute with confidence, knowing you have been guided by the best to achieve your goals.

2. Accountability helps you measure your success and progress.  A good coach will help you define what success looks like and set milestones to measure your progress along the way. You can easily track how close you are to reaching your goals.

3. Accountability keeps you engaged. There are things that will come up that will distract you from your goals and take you off course. Even when you’re bored, distracted or tired, knowing that you have to answer for your progress will keep you going to the finish line.

4. Accountability will keep you responsible.  When you are working with someone who pushes you to make massive changes in a short amount of time and give a report…you finally realize that you are ultimately responsible for how much progress you make every day. Accounting for your actions weekly will cause you to take a good look at yourself, start eliminating the excuses and start making deliberate actions that bring about your intended success.

5. Accountability will validate your thoughts and ideas.  When you have someone to be accountable to you can silence your inner critic and bounce your ideas off someone else who can help you make sound decisions and give you constructive advice.

Articulating what’s going on

The importance of storytelling is key to effective Life Coaching.  

Bren Murphy Best Glossary of Life Coaching Skills
Articulating Your Story in the Coaching Context
The importance of coaches developing and articulating a personal coaching philosophy which encapsulates their values and beliefs is widely recognised.

Yet it is also acknowledged that many coaches resist what appears an abstract task or find it to be of limited use in their day-to-day practice. 

In this paper we explore the potential of an alternative approach to developing and articulating a personal coaching philosophy: storytelling

Be careful though, most of the time, it's best to keep your personal story to yourself... In almost all cases, it is inappropriate and a waste of the client's time for you to share your personal story. 

We say "in almost all cases" quite intentionally, because there may be times when a little of your story will be important in building trust and relationship with a client. 

The fact that you are human, not just an anonymous impersonal resource will contribute toward building a strong, co-active relationship.

The articulating skill involves telling clients what you see them doing. Sometimes, it is powerful to simply repeat their words back to them so they can really hear themselves.

“Uma, I know how much you want to change your relationship with your father, yet I hear you are continuing to interact with him the way you always have.”

Asking Permission

An effective coaching conversation requires an environment where people feel safe enough to explore their thoughts and reach new insights.  There are four elements that should be in place:

  • Permission: “Is this a good time to talk and explore your thinking?”
  • Placement: “Let’s see if you can come up with some ideas in the next few minutes.”
  • Questioning: “Is it OK if I ask you to share your thoughts with me?”
  • Clarifying: “Tell me more about this. What do you mean?”
  • "May we work with this issue?"
  • "Can I tell you what I see?"
  • "Would you like some feedback on that?" 

When the coach asks permission, it demonstrates that clients have power in the relationship.

It demonstrates, too, that the coach knows the limits of his or her power in the relationship.

The asking permission skill enables clients to allow the coaching relationship in to what might otherwise be considered intimate or uncomfortable areas of their lives.
  • “Can I call it like I'm seeing it?” 
  • “Is it all right to coach you on this issue?” 
  • “Do you mind if I  tell you what I'm seeing?” 
 Asking permission is a sign of self-management on the coach's part and allows clients to take responsibility for managing their relationship and their work. 

Clients are honored when you ask permission; and you are demonstrating that you respect their boundaries.


As a beginner coach I found myself stumbling over long explanations and bumbling through paragraphs when I might have better answered in a one liner.  

"Well, Bottom Line, I'm seeing that you are still doing things like you always have - and your frustration is from thinking you should be getting some different result."

This is the skill of brevity and succinctness on the part of both the coach and the client. 

Some people call it being down to earth, or keeping it real.  But it is more about being professional and knowing when a short answer will do.  Being succinct and to the point is not rude or uncaring - more often it is meeting the demand of the situation with efficiency and directness.

Never forget those who get your point early and be flexible enough to let it go immediately and move on. This can be a challenge especially when you have a great story you want to share. But let it go and move on.

It is also about having clients get to the essence of their communication rather than engaging in long descriptive stories.  In short (Bottom Line) being concise and mindful of having an economy of language.  Getting to the point mean everyone gets more value and less frustrated.

Signal-to-noise ratio (abbreviated SNR or S/N) is a measure used in science and engineering that compares the level of a desired signal to the level of background noise.

Bottom Lining - Signal to Noise Ratio in Coaching
Signal to Noise Ratio Life Coaching

Signal-to-noise ratio refers to the ratio of useful information to rrelevant information in a conversation or exchange. 

For example, in online communities, off-topic posts and spam are regarded as “noise” that interferes with the “signal” of appropriate discussion.

Signal-to-noise ratio is defined as the ratio of the power of a signal (meaningful information) and the power of background noise (unwanted signal):

The higher the SNR the less noise is in the conversation.   For example, a conversation that had 15 sentences on topic (signal) and 3 sentences off topic (noise) would have a SNR score of 5.  But, a conversation that had 15 sentences on topic (signal) and 23 sentences off topic (noise) would have an SNR score of .65 and would more than likely be a less clear and effective conversation.

When people feel the need to qualify their comments with explanations - the noise goes up and the signal becomes less clear.

Instead of becoming clearer - the meaning is lost in the excess language noise.

Another signal-to-noise ratio killer happens when people attempt to clarify questions by stacking other explanatory questions on top rather than just letting the question stand on its own merit.  

Questions become less powerful when the listener has to sort through multiple questions and determine which one to answer.  


Using the Brainstorming Skill, coach and client spawn their ideas, alternatives, and possible solutions. 

Thee is an energy and a unstructured aspect to this - some people believe the free flowing aspect encourages the release of thinking outside the box. Maybe.  It might be a factor  whatever - just let yourself go and flow with your ideas.  Other times it may take a moment Some may be outrageous and impractical. 

This is merely a creative exercise to expand the possibilities available to clients. Neither coach nor client is attached to any of the ideas suggested.


1. Avoid using the word “why.” Doing so implies that the client should do something. For example, the question “Why don’t you bring your lunch to work?” may cause resistance if clients feel they’re being shamed or told what to do. Asking the same question using the word “how” or “what” changes the tone. The questions “What keeps you from taking your lunch to work?” or “How would things have to change for you to prepare your lunch for work?” imply that a situation can be changed, not that the client is at fault.

2. Ask questions that move clients forward instead of those that seek to justify what went wrong. For example, “What can you try next time you’re hungry at 9 pm?” may prompt a solution, while “Tell me what you were thinking when you ate those cookies” focuses on what the client did wrong.

3. Don’t use “queggestions.” These are suggestions posing as questions, such as “What if you made your lunch the night before?” or “Could you keep a full water bottle at your desk?” 
These are ideas that may work for the coach, or someone else, and not necessarily for the client. 
The more open-ended the question, the more opportunity the client has to think of an answer that will work for him or her. 
Questions such as “How can you remind yourself to drink water more often?” or “What would be a convenient way for you to have water accessible?” leave the solution wide open. Clients can think of scenarios that may not occur to their coach and this is part of the expectation that clients are evolving and growing to help themselves.

>>  You can Download Glossary of Coaching Words pdf here.

To arrange a consultation or a just clarify what's happening for you in life right now - call me 1300 084 004.

#LifeCoach #PersonalCoach #BrenMurphy #FindALifeCoach #SydneyLifeCoach 

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Mindfulness Based Stress Reduction

meditation australia
Meditation Introduction

Mindfulness is growing exponentially in popularity as a way to process the stress and noise of modern life - and for good reason.  Mindfulness Newcastle adds a quality of deep clarity and calm to the present moment and from this moment to moment awareness flows a state of deep satisfying connection.

Mindfulness Training

Mindfulness is rooted in ancient Buddhist practices, and is based on the understanding of "purposely bringing your attention to the present moment and then accepting it without judgment." By lifting your gaze from the clutter of everyday life, of distraction and competing media for our attention - we give ourselves a moment to find ourselves i the peace and calm of mindfulness.

Mindfulness Therapy

In this sense, mindfulness is about healing from the frantic pace of modern life - of taking a spiritual sigh from the rush - and then going quietly inward.

Next, the thing we notice almost immediately when we do stop and go inward, is that we might stop our body and stop the physical rush, but our mind takes a little longer to stop swirling around.

Mindfulness Meditation

It's like our mind is a cup of water we hold and our body is lurching through life on a speeding train.

We stoop, and baulk and stumble, and our cup of mind sloshes around and spills and when we finally stop, it takes a few minutes for the ripples to settle and calm.

In this space, we give ourselves time and space to actually loosen the attachment and instead let our thoughts flow in and flow out without judgment or clinging.

"Mindfulness is an appealing way to reduce or prevent symptoms of stress, anxiety, and depression," says Associate Professor Marie Hackett of The George Institute's Neurological and Mental Health Unit.