GROW Coaching Model PDF

The GROW Coaching Model is based on a simple process - and hat is what makes it a core element of personal coaching offered by Bren Murphy at his Mindfulness Training.  Perhaps the most popular Coaching model being used is the GROW model.

Originally developed by Max Landsberg and subsequently popularised by John Whitmore in his classic coaching text, Coaching for Performance. The beauty of the GROW Coaching Model is model is in its simplicity. However, do not mistake simplicity for simple. this model has endured and is still taught and used to great effect.

Grow Coaching Model PDF

GROW Coaching Model

The principles are simple:

1 - Work with your client to build rapport and become comfortable and then move into exploring the topic for the session.

2 - What will be the goal that the client would like to work with.

3 - Having identified the Goal, ensure that it is SMART and congruent with the client’s life and business.

4 - With this goal in mind (as a target to aim for) work with the client to establish the current situation. This may be achieved through the client being introspective, perhaps being observed by the coach or in some cases a complete 360 degree review might be beneficial.

5 - Having established the current Reality, work with the client to identify the gaps between where the client and where they want to be. From a potentially large list of issues to address, have the client select one issue that will make a large difference and not be too difficult to achieve, as you are looking to make progress quickly and establish momentum.

6 - Look for Options, plans of action that could move the client forward.

7 - From a list of possible actions, have the client measure their commitment to each (a scale of 1-10 is useful where 1 is no chance and 10 is maximum commitment).

8 - From these options, have the client consider the top 3 action plans and then select one as the Way Ahead.

It is useful to future pace the outcome to check for ecology and congruency to ensure that the resulting change will fit with the lifestyle and behaviour of the client.

Simple, easily remembered and highly effective, the GROW Coaching Model is a useful tool in your coaching tool kit.


Creative Mindfulness Exercises for Groups Bren Murphy

fun mindfulness exercises

active mindfulness exercises

mindfulness activities for kids

mindfulness exercises for depression

creative mindfulness exercises for groups

Remember to join us at http://www.mindbodycalm.com.au as well as http://www.mindfulnessnewcastle.com.au for all the latest.


Newcastle Life Coach

One of the biggest barriers as a Life Coach in Newcastle is when a relationship can be challenged with different and conflicting communication styles. Males and female interact differently, and people have their own special design of sharing things. Sometimes culture, background, and education can likewise contribute to how well couples get along.

When relationships begin to break down, it's typically beneficial to see a professional in relationship counselling. As a specialist and objective 3rd party, a professional life coach can assist bring the appropriate point of view to your issues.

Marital relationship Therapists Help Partners Speak the Same Language

Marriage treatment is centered around assisting couples comprehend one another. Counsellors will frequently talk to couples about differences in between character types, such as introverts and extroverts. His research study has shown that there are 5 core actions that make people feel really enjoyed, and that everyone has a main action that speaks love to them more than anything else.

Treatment Sessions Include Function Playing to Check out Major Concerns

As soon as couples understand the best ways to communicate much better, counsellors carry on to the core problems. Frequently the neglectful actions of one partner is causing range in the relationship, but it hasn't been communicated. The most common activity therapists utilize to extract core issues in a relationship is function playing.

This is done utilizing numerous hypothetical situations and having the couple act them out. This activity will be used to explore attitudes about any depression problems, consisting of sexual issues, financial problems, and dependencies. Role-playing is typically performed in phases, with each stage delving into much deeper psychological levels.

Benefits of Life Coaching

Counselling Helps Couples Determine What They Really Desired

When relationships have significant dysfunction concerns, treatment sessions will be tailored to evaluating the repercussions of that dysfunction. Once that's explored, a counsellor will talk about the significant changes and sacrifices that will be required to get the relationship on track. It's at this juncture most couples recognize whether or not they actually want to continue their relationships.

If you and your partner have been struggling to get along, having a third party step in might assist you resolve those problems. Many couples see big changes once they find out how to communicate and comprehend each other more fully. It can be practical to consult with highly regarded experts such as Newcastle Life Coaching to figure out how you and those you love could take advantage of these counselling services.

If you love somebody that you not get along with, it's most likely life coaching and counselling will work in helping you both recognize what's actually crucial. It's worth trying.


Creating a Personal Journal

Find a Life Coach Sydney
Find a Life Coach Sydney with Bren Murphy

Success Life Coaching specialist Bren Murphy shares his personal development hints - create a spiritual diary.
A personal journal is a powerful way to clarify your inner thoughts and put to paper what might be ruminating in your mind.

Keeping track of your meditation practice and noting your personal development is a great way to document what does and doesn't work.
It is also great to note your progress as you nudge closer to enlightenment.

Meditation Life Coaching

A brilliant a beautiful journal can be a real source of pleasure to sit down and add your thoughts to.  just add images, cuttings, quotes and even sketches and observations as part of your day to day record.

For me, I began writing a journal on a ten day holiday and then brought the practice to my day today life.  Learning a new skill, or trying meditation techniques outside your comfort zone are great things to reflect on.

It's all part of experiencing life coaching in Sydney and it makes for an interesting and exciting time.

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Stress - Feeling Connected to Self

If you're anything like me, human, you get stressed out. Everyone experiences the feeling of stress differently...
"I feel like I have the weight of the world on my shoulders" "My stomach is in knots" "I feel like a 10,000 lb brick is on my chest and I can't catch my breath"
My personal favorite was described by an 8-year-old who simply stated, "I think a shark bit my stomach."
stress and feeling
Universal truth: We can all relate to the feeling of stress.
If you're breathing, you're going to feel stressed at some point in your life. It may be happening right now, or it may have happened yesterday, or last week or last month, and it can be overwhelming.

But you're not alone.

We all experience this. When we're stressed, or even anxious we tend to ruminate about the thing that is bothering us. We do this because we hope that our incessant thinking about the problem will give us some sort of control over it – if only that were true. In actuality, we're stuck in a vicious cycle that turns out to be a huge predictor of depression and anxiety. Fortunately for us there's a remedy, being in awe!
Awe is the opposite of rumination. Instead of being caught up in your own thoughts, you become focused on the here and now. Through awe, the thinking of "I must have control over my situation" disappears. This occurs because our brains are experiencing something beyond our everyday frame of reference. For example, it's not every day that you fall in love, have a kid, or view the world from atop a 14,000 ft. mountain, so when we experience these events our brains become full of awe and our worries, fears and stresses wander back to their places of residence; the past or the future.
"Awe"some! –okay, I promise that was the only pun. So, experiencing awe is great for refocusing yourself on the present, similar to mindfulness or grounding techniques, but it can actually do so much more! There's tons of research on Awe, but lucky for you I looked it all over and condensed it into 3 important chunks.


Nature is a frequent awe-generator, but that's probably not surprising (I mean, it's called the Great Outdoors for a reason). What might surprise you is the immune system boost and the increase in cognitive functioning (specifically attention span) that you receive by just being outside! Additionally, if you live in a big city like myself and you decide to take a stroll into nature, your body will immediately see a reduction in stress hormones and... you may even catch a Pokémon or two =)


For those who may not have the time (or the trees) to take a venture into the woods, you don't actually have to go outside or into nature to experience the benefits I mentioned above. Truth be told, you can experience a reduction in mental fatigue and a greater attention span by simply watching a movie, TV clip, or looking at photograph. It really doesn't matter which movie, show or photograph, just so long as whatever media you are viewing captivates you and transports you outside of your everyday frame of reference.


As human beings we all have an innate desire to belong and connect with others. Unfortunately, there are a variety of instances where connecting with others is difficult – I think we've all had one of those days where we want to shut the door, close the blinds and crawl into a hole (or bed). Luckily, a final take-away for Awe can help with this. It turns out that, should you experience the feeling of Awe by yourself you will paradoxically feel intrinsically connected to others. In addition to feeling more connected you might even feel a bit altruistic.

So What Now?

Well, hopefully this article has provided you with some fun facts, but more than that I hope it's provided you with a new way of coping/handling some of your day-to-day stressors. And, for those times when the experiencing awe isn't enough... There's always therapy!

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Future Self Hypnotherapy Script

Your Future Self Exercise

What is the Future Self?

Your Future Self is the person you become as a result of the choices, decisions and random acts of life that occur from this point forward.  

You evolve and grow and are shaped by the events of your life, and the you in 20 years is not the same as what you imagine you might be, sitting here at this moment.

"Human beings are works in progress that mistakenly think they're finished." Dan Gilbert shares recent research on a phenomenon he calls the "end of history illusion," where we somehow imagine that the person we are right now is the person we'll be for the rest of time. Hint: that's not the case.

The Future Self Visualisation

This Future Self Visualization is based on a the actual hypnotherapy script I use for real one to one personal coaching sessions.  It's a powerful awareness raising exercise and brings to light the impact our current life choices (and lack of clarity and purpose around these current choices) have on our subsequent life.  Don't be too blown away by that - but understand how transformative this can be once you allow yourself to sink into it.

Ideally, find yourself a nice quiet place, lower the lighting and begin by bringing your attention to your breath.  Some peaceful soundscape music in he background always helps.

When you are sufficiently ready and grounded, begin the visualization. 

When I am using his script, I make sure to pause at appropriate times throughout the visualization to give the client sufficient time to just be with the location or answer the questions.  It's about being with the client and bringing your intuition and sense of occasion to play.  Your input completely makes this modality your own.  

Give yourself time to explore the images and thoughts that bubble to the front of your consciousness.  Then simply let them evaporate and move on. 

"Future Self" Visualization with Bren Murphy

Find yourself in a comfortable position. 

Now allow your eyes to close and begin by focusing your awareness on your breath.

Breathing in and breathing out. Breathing in easily and effortlessly. 

Then breathing out. Each breath allows you to become more relaxed and comfortable.

Outside sounds only allow you to go deeper inside: a reminder of how good it is to leave the noise and stress of the outside world and journey into the quiet and peace of your inner world.

As you allow yourself to go deeper into a state of relaxation, perhaps you can remember a time when you stood before a pond or a lake and it was quiet and peaceful. 

You may have tossed a pebble into the center and noticed the ripples spreading out. One ripple after another, flowing outward, farther and farther. The ripples slowing down, becoming farther apart, until the water was once again calm and peaceful.

I’m going to invite you now to imagine that your body is like that body of water. And as you drop a pebble into the center of your body, you can feel ripples of relaxation rippling out. 

Waves of relaxation flowing through your body. 

Up through your torso into your chest and your back. Up through the vertebrae and spreading out into each and every muscle of your back. 

Through your shoulders and arms, up through your neck, your jaw, face, scalp. Feeling those ripples relax you as your muscles let go and become soft and loose. 

Feeling the ripples of relaxation flowing down through the bottom of your torso. 

Flowing through your abdomen and your pelvis. Down through your thighs, calves, ankles, and toes. 

Know that each time you drop a pebble into the center of your body you can become more relaxed. 

As you become more relaxed, you find yourself becoming more quiet and peaceful. 

Now bring your attention to the spot between your eyes: the third eye. 

Imagine a light there. What color is the light between your eyes? Now imagine that light becoming a beam that extends out into space. 

Follow that beam as it leaves this building, as it travels above the city, as it continues out, so that you can view the entire area. 

Keep going farther and farther into outer space and notice the curvature of the earth. As you keep going farther and farther out, you find yourself enveloped by the softness and quiet of space. 

Notice the big blue-green ball below you with the white clouds wisping around it. Allow yourself to enjoy this perspective for a moment. 

Now notice another beam of light very near to you, a different color from the one you followed into outer space. 

Begin to follow that beam back down to earth. The beam is taking you back to earth twenty years from now, twenty years into the future. 

Keep following this beam down, noticing the curvature of the earth and the geography stretched out below you. 

As you come closer to the end of the beam, keep noticing where you are. This is where your future self lives—you, twenty years from now. 

Come into contact with earth and notice where you are. Notice what dwelling or nature surrounds you. Now move to the dwelling of your future self. What does it look like? What kind of landscape does it have? 

Are there trees? Flowers? What kind? Get a sense of this place. Now have someone come to the door. On the other side of the door is your future self, waiting to greet you—yourself, twenty years from now. 

As the door opens, what do you notice? Greet your future self and notice the way your future self returns your greeting, welcoming you into this time and place twenty years in the future. 

Take in this person, your future self. What does this person look like? Notice how this person stands, what this person is wearing. Get a sense of this person’s essence. 

Notice the inside of this dwelling. What kind of person lives here? What are the colors of this place?  Now move with your future self to a comfortable place for a conversation. 

Perhaps your future self offers you something to drink. Settle in and make yourself comfortable for a talk with your future self. 

There are questions that you might want to ask your future self. Begin by asking: “What is it that you most remember about the past twenty years?” 

Take a moment now to hear the answer. (Pause) 

Now ask your future self the following question: “What do I need to know to get me from where I am now to where you are? What would be most helpful?” 

Listen to what your future self has to tell you. (Pause) 

Good. Now take a moment and ask your future self your own questions. 

What other questions would you like to ask your future self? (Pause) 

And now ask your future self one final question before you go: “What name, other than your first name, are you called by? A special name. It could be a metaphor or a symbol of your essence. What is this name?” (Pause) 

Good. Bringing this visit to a close, thank your future self for being here with you today and sharing so much wisdom. 

Now find your way back to the beam of light and journey back up the beam, watching this world of twenty years in the future grow ever smaller as you move out into space. 

Again, you see the ball of blue and green below you, clouds swirling around it. Notice that your beam of light has intersected with a different beam of light that will bring you back to this year and this location. 

Follow this beam of light back to the present time on earth. As you travel down this beam, notice the earth growing bigger and bigger. 

Moving farther down the beam, notice the geography of the area, the skyline and landscape of the area, and, finally, come back into the room here. Good. 

In a few moments, I’m going to count from three to one. 

At the count of one, you will be refreshed and alert, as if you’ve had the perfect amount of rest, knowing you can remember everything you wish of this inner journey. 

When you open your eyes, please remain silent and jot down things you want to remember about your journey.

Three. Coming back to present time, becoming more alert and refreshed. 

Two. Stretching your body, feeling the ground beneath you. 

And one. Eyes open, refreshed and alert.


Nature of Emotions - Infographic

The Nature of Emotions

The nature of emotions and using mindfulness have an important role to play in keeping that stable, calm equanimity of balance and clarity.  Make sense?  What I am trying to say is that knowing your emotions is a powerful tool to understanding them and being able to moderate and master them.

Emotional mastery is a key attribute of success - and if you are unable to ride your emotions, as it were, you will struggle with consistency and implementation.

emotions colour wheel bren murphy
Emotions Colour Wheel
This colour wheel describes the interplay between the emotions and the shared intensity and similarity across the different emotions.

There are eight primary emotions defined by the theory and they are arranged as four distinct pairs of opposites.

The blank spaces have the descriptors of emotions that are combinations of the two emotions.

nature of emotions bren murphy
Nature of Emotions

In the emotion chart, you can clearly see how stimulus events lead to behaviors and then effects.

The feeling state is the emotion - but as we all know - it is much more complex than this.

The experience is similar for all of us and these flows show what we are learning to master when we work with a Success Life Coaching and Bren Murphy.