And welcome to the coach's grainery this is where we're going to have a look at getting prepped for our sessions. So let's get straight into it and let's get maximum value don't Oh. So the steps I'm going to take you through the steps I use to prepare myself when I'm about to run an online course about to do a call. So I do these steps before I get on calls with you guys in the group for one on one and wherever possible before I run a live event. So these are the steps that I use. I will totally encourage you to either use these steps yourself or create steps align with your personality to help you get in the zone.

Because getting on a coaching call, when you're scattered and you're not organized, you're not prepared and you're not focused is a massive disservice to your client. So it is very, very important that we look after our clients. So, these are the steps that I use for preparing for a session. So 10 minutes before like, done, that's great. This is why I always schedule a break in between calls. So to clear the clutter, close open loops, take 10 deep breaths, meditate for five minutes, set the intention for the session and get myself into a space of expanded awareness.

Now, you might be going I don't know what some of those things are, and that's okay because I'm going to tell you, all right, clean the clutter. take a couple of minutes to tidy up your desk or the immediate area around you Empty the bin. That's a great way to signal to your brain that it's got clear space to focus. So even if it's just straightening up things you might have on your desk, telling your brain Okay, great, the environment is good for us to go and be focused on our client and be able to stay present. So create a club. We also want to close open loops, so open loops to those unanswered questions or those thoughts of things, actions that haven't been completed yet.

So it could be that you know, after the call, got a hang of washing, got to remember to hang the washing after the call, or Oh, I just remembered I need to I need to buy cat food. Oh, rats. Alright, go did a call. So all those little distracting thoughts, unanswered questions. done this thing, write them all down on a piece of paper before the call. Anything that could be a distraction for you write it down.

Because what this does, it tells the brain, I'm not going to forget that I know that that's important. I'm gonna park the information here. It's secure, it's safe. I promise you brain that after the call, we'll get back to the Civic right? It's all written there. But for now, I'm just need to focus on the call that's coming.

So it just closes those open loops off because the brain knows a recognize B, you won't forget it and see you've made a promise that after the call, all of that information can go back into your head. So your brains just gonna go Okay, great. Let's concentrate on the call. You won't be distracted and your client is going to get the best result for you. Take 10 deep breaths. easy to do.

Now this is if you can't meditate for five minutes before the call. So you don't have to take 10 deep breaths and then meditate. You can if you want, but this is like if something has come up and you're like really racing to get ready and you don't have time to meditate, do 10 deep breaths, ground yourself, calm yourself, slow your heart rate, get focused, be present. Now, if you can, excuse me, meditate for five minutes. Now, I know that if I've got a big online training to run, so if I've got my equals modules quite often they'll go for an hour. There.

Live is lots of questions quite often if I can, I'll have a 15 minute nap about half an hour before it's due to start, just totally unwind totally relax. If I have time, if I don't, I would definitely just sit somewhere for five minutes, close my eyes and meditate. It's grounding it relaxes you it Katie focus brings you to the present. Meditation is great for so many things. I am sorry, meditate for five minutes. Now another thing is set your intention for the session.

Now you may not know what your client wants to talk about, and that's fine. I don't expect you to have a crystal ball and you know, know automatically. You may know that you know from the last session you have follow up. What's your intention for the efficient? How do you want to show up as a coach. So this is what the intention is for this particular Think, how do you want to show up?

In how many ways can I be truly focused and present for my client? Even though I had some bad news earlier today? In how many ways can I be focused and present for my client even though? Or how many ways can I be playful in the session? Or how many ways can I be strategic, whatever it is that you need, set your intention for how you want to show up, makes a huge difference. And I do this before every single call.

And after you've done these things long enough, they will just become habit. And you won't have to consciously sit there and go, Oh, what's my intention? I know that if I'm tired or I'm flat, you know, in how many ways can I choose to be upbeat and highly energized for this session. So reflect on how you feeling and the kinds of outcomes you want to create and go from then to set your interest. attention to the session. Now the next one is expanded awareness.

Now this is also known as the learning state. Because what it does, it creates a mental space of both total focus, and receptivity to new information. Expanded awareness actually also helps with presenting. And you can use the process to shift behavioral choices. But for now we're focusing on using it for the receiving of information. So being able to be really present.

And notice things that maybe we might not have noticed that our client is saying, well, Julie, we weren't in this learning state. Now the steps to being an expanded awareness are quite simple. It takes a little bit of practice to get used to it, but I can just, I've done it so many times now to say, Okay, I'm in the state. So it's one of those things like you know, muscles when you go to the gym, just keep working it to always To do, actually, you can look at the tomato, the Pomodoro timer on this slide. So just focus on that. Keeping your eyes on that spot to stare at the tomato, just focus on it.

What I want you to do is while you're looking at that tomato, looking at that timer, start to shift your attention out further and further to the peripheral vision. But keep your eyes on the tomato. And you might want to put your hands up and just move your hands up and around. So eventually, your arms are straight out to the side. And if you twinkle your fingers, you'll actually still be able to see them while you're looking at the tomato. Takes a little bit of practice to teach your eyes to see like that because we're so used to looking forward in what's known as foveal vision.

But when you're in That state of expanded awareness, you'll find your energy stays more up, you'll learn more, you'll notice more. And if any of you are going out and speaking to live audiences or presenting and feel facilitating live, when you're in that state, you're more open to seeing what is going on in your room. So expanded awareness, I am a fan of that. So those are the steps that I use to get ready to go into a session. It takes me five minutes, but I'm granted on present and I'm aware. Now if you have questions about this, please post in the group.

Let me know what's working, what isn't where you're getting stuck, how it's showing up for you when you're working with your clients in the sessions. Because the more feedback you guys give me, the better the delivery of the content is that I create for you as well. So We'll see in the build and implement module, which will talk more about how you can use these tools with your clients and teach it to them. So see you in the next module.