How to Coach Yourself and Others Techniques For Coaching | Page 320

just notice the thought, let it be, and continue on. Notice any emotions
that are there and just name them. Recent research out of UCLA says
that just naming your emotions can have a calming effect. Then notice
your body. Are you standing or sitting? How is your posture? Any aches
and pains.
P - Proceed with something that will support you in the moment.
Whether that is talking to a friend or just rubbing your shoulders.
3. Walk.
Walking is an easy way to incorporate mindfulness into your day. Heck,
even walking to the frig to grab some milk provides 60 seconds of
reflection time. So why not squeeze out the mindfulness potential? In
his post, “4 Ways to Walk (Mindfully) into Mental Health” Dr. Goldstein
lists four ways we can apply the simple act of walking to mindfulness.
Appreciation - If you are fortunate enough to have the ability to walk,
try and remember, it took you over a year to learn how to walk and
these legs are often the unsung heroes that take you to and fro day in
and day out. Thank your legs for all their efforts.
Grounding - Bring your attention to the sensations of your feet and legs
as the heel touches the ground, then the base of the foot, then the toes,
and then they lift. You can actually say to yourself, “heel, foot, toes, lift.”
This is a way to connect to the action of walking in the present moment.
Open Awareness - Walk slightly slower and begin to open your
awareness to all your senses one by one. Sight, sound, taste, feeling,
smell. See what is around you, listen to the sounds, taste the air or
whatever is in your mouth, feel the warmth, coolness, or breeze on your
cheeks, smell the air. Then stop for a moment and see if you can take in
all of the senses.
Mantra - As I mentioned in an earlier blog, you can also recite some
sayings while taking a few steps. For example, take a few steps and
during an in breath say to yourself, “breathing in, I have arrived,
breathing out, I am home” or “breathing in, I calm my body, breathing
out, I relax”. Or make up your own sayings.
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