Mindfulness Coaching
Life coaching with a mindful approach: get clear on what you want, plan small steps, and keep going when life gets in the way. In Hamilton East or by video call, wherever you are.
1 hour $120 · 30 minutes $70 · 90 minutes $160 (NZD)
Research-backed
What coaching is
Coaching is for when you know something needs to change but you're not sure where to start, or you keep starting and stalling. A new job or a career change, more balance between work and home, a habit you want to build or break, more confidence, or a decision you keep putting off.
Together we get clear on what you want, look honestly at what's in the way, and agree one or two small steps you'll take before we next talk. Then we review what happened and adjust. You set the direction; I help you stay with it.
What makes it mindful: we use short mindfulness practices to settle, to notice the habits and thoughts that pull you off course, and to respond to setbacks more calmly. I'm Certified in Mindfulness Facilitation (IMMA-accredited training, Mindfulness in New Zealand).
"Clear goal, small steps, regular check-ins."
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What the research says
Coaching has been tested in controlled studies. The studies are fairly small, so the results are promising rather than certain, but they point the same way.
Life coaching
In a trial with 56 adults, a 10-week group coaching programme increased goal striving, wellbeing and hope compared with people waiting to start. Some of the gains were still there 30 weeks later (Green, Oades & Grant, 2006).
Coaching across many studies
A review that combined 18 studies of coaching at work found medium-sized gains in wellbeing and coping on average, and larger gains in working towards goals (Theeboom, Beersma & van Vianen, 2014).
Mindfulness plus coaching
In a trial with 45 adults working on health goals, those who had mindfulness training combined with coaching reached more of their goals than those who went to health-education talks (Spence, Cavanagh & Grant, 2008).
Planning for obstacles
Picturing a goal together with what's likely to get in the way, called mental contrasting, helps people follow through more than positive thinking alone (Oettingen's research). It's one of the tools I use.
Where this comes from
Research-backed, moderateGreen, Oades & Grant (2006), Journal of Positive Psychology; Theeboom, Beersma & van Vianen (2014), Journal of Positive Psychology; Spence, Cavanagh & Grant (2008), Coaching: An International Journal of Theory, Research and Practice; Oettingen's research on mental contrasting. The studies are small, many used group or workplace coaching, and results differ from person to person. A study comparing coaches found that a supportive person on its own wasn't enough: a structured approach made the difference (Spence & Grant, 2007). That's why I use one.
Step by step
How coaching works
Tap each step, or use Next, to see what to expect.
1. Book a session
Choose a 1-hour session on the booking page, in person in Hamilton East or by video call. You can book one session at a time, or three sessions a few weeks apart with the 3-Session Block, which saves $30.
2. Get clear on your goal
We start with a few minutes to settle, then talk about where you are now and what you'd like to be different. We shape it into a goal that's yours, specific and realistic.
3. Look at what's in the way
We name the obstacles honestly, including the habits and thoughts that tend to pull you off course, and plan what you'll do when they show up.
4. Agree small steps
You choose one or two steps to take before we next talk, small enough that you'll actually do them, plus a short mindfulness practice to help along the way.
5. Review and adjust
Next time, we look at what worked and what didn't, without judgement, and set the next steps. I also send a short check-in email after each session.
Is coaching right for you?
Coaching is for everyday goals and changes, when you're generally coping and want to move forward. It isn't counselling, therapy or medical care, and I'm not a counsellor, psychologist or therapist. I don't diagnose or treat mental health conditions, and I don't give financial or legal advice.
If you're struggling with your mental health, grieving a recent loss, or dealing with trauma, a registered counsellor or psychologist is the right place to start. If that comes up during coaching, I'll say so and help you find the right support.
Sessions aren't crisis support. If you need help now, call 111 in an emergency, or free call or text 1737 any time to talk with a trained counsellor. See Wellbeing Support for more.
Common questions
How many sessions will I need?
It depends on your goal. I suggest starting with three sessions over four to eight weeks, then deciding together whether to keep going. There's no minimum, and you can book one at a time.
Does it work by video?
Yes. Coaching works well over video, and you can join from anywhere. Sessions are booked in New Zealand time and priced in NZ dollars.
What's the difference between a mindfulness session and coaching?
A mindfulness session is short and focused on settling your mind and learning a practice. Coaching is longer and focused on a goal you're working towards, with mindfulness as one of the tools.
Is what I say private?
I keep what you share in sessions confidential, except where the law requires otherwise or someone's safety is at serious risk. The Privacy Policy explains how I handle your contact details and bookings.
In Hamilton East or online
1 hour ($120) is what I suggest for coaching. Book in person in Hamilton East, or by video call from anywhere, in New Zealand time and NZ dollars.
30 min $70 · 1 hour $120 · 90 min $160 · 3 sessions $330
Packages & Gift Vouchers
Three sessions for $330 (save $30), a monthly membership at $110, or a gift voucher from $70 that never expires.