My meditation teacher, Stephen Mugen Snyder, Roshi, just informed his students that he was a participant in a study by the Harvard Medical School and Massachusetts General Hospital Meditation Research Program. 

The study looked at brain activity in five advanced meditators, including Stephen, using ultra-high-resolution 7T fMRI. It was the first ever study looking at “extended cessation” or  ‘nirodha samāpatti’ which is probably what we all think of when we picture the Buddha reaching enlightenment.

Extended cessation is defined as “a state of advanced meditation in which the meditator intentionally suppresses their own consciousness and re-emerges with a profound sense of clarity and equanimity” in the study. 

The meditators’ brain activity during extended cessation matched up with brain modes associated with alertness and sensory clarity, while less with brain modes associated with psychological suffering such as loss, pain, anxiety, fear, and stress, according to Matthew D. Sacchet, PhD, study author, writing about it on X.

So, basically, science just showed us that meditation can bring about a real sense of peace, clarity, and freedom from suffering, and it can be measured!

“For thousands of years, Theravāda Buddhism—an ancient tradition with origins in India—has described what is considered the highest meditative attainment, called nirodha samāpatti, regarded as deeply connected to nirvana/enlightenment.

For the first time, we have been able to use brain imaging techniques to observe material correlates related to this meditative event in advanced meditators: the physical signature of the human brain in this condition.

Our findings provide initial validation for those who have wondered whether such a state has measurable correlates, or questioned the reports of practitioners who describe it.” -Matthew D. Sacchett on X

It blows my mind that Stephen could meditate inside a very noisy MRI machine and experience the peace of extended cessation. He admitted that it was “tricky”--his word. 

I’m so grateful to have been learning from Stephen since 2021. Not only can he access cessation at will, he teaches others how to get there. He mentors me one on one. I’ve sat seven silent, residential retreats with him, and I’m finishing a two- year teacher training program with him this December. Next week, I’ll be doing a 21 day retreat with him. 

Stephen’s teaching emphasizes that cessation, awakening, and enlightenment are possible for all of us. Consistent with the Buddha’s teaching, Stephen believes that this profound experience of peace and equanimity can be available to everyone. 

And now science validates the meditation practices considered by traditional practitioners to be the path to well-being and relief from suffering. We might not be able to scan the brain of the actual Buddha, but studies like this help explain the real, lasting beneficial effects of meditation.

This is ground-breaking in so many ways. Many meditation teachers do not teach about cessation and awakening because they want to discourage ‘striving’ and expectations. Ironically, expectations tend to cause more suffering. 

But this study shows us what’s possible! And while expectations are a real and common obstacle to awakening, I’m very excited to go on this long retreat to deepen my practice and see what happens. Now, if I can JUST let go of the expectation…

You can download the preprint of the study here: 

Shinozuka K, Yang WFZ, Potash RM, Sparby T, Sacchet, MD. Neuroelectrophysiological correlates of extended cessation of consciousness in advanced meditators: A multimodal EEG and MEG study. 2025 bioRxiv doi.org/10.1101/2025.09.19.677455

It’s simply a technique to center yourself in the present moment by using your breath to connect your mind and body.

But instead of telling you about it, I’ll channel my inner English major and show you in this brief video (3.5 min).

Brief Mindfulness activity demonstration.

I’ve put together a 3 minute self-assessment to help you figure out your areas of growth.

When talking to leaders, I’ve discovered there are three critical areas where they most want to feel confident and thrive: 1) Health & Wellbeing, 2) Key Relationships, and 3) Job Satisfaction. Probably in that order!

The truth is, all of us have room to grow in these areas. So how about YOU? Where would you like to grow?

When you take my Areas of Growth self-assessment, I will keep your responses confidential, and will not use them for marketing or anything.

But I’ll be honest, I am very curious to see the aggregated responses so I can better tailor my coaching services to my network as a whole. You’ll also be able to see the average rankings for each question, so the more responses, the clearer the picture will be!

And if you just want to talk about your assessment results and find out how my coaching business is taking off (and whether it might be a good fit for you), please schedule a free 30-minute consultation.

I help you strengthen the connection between your mind and your body, your head and your heart, and suddenly, you are able to hear that little voice inside telling you the truth. Your truth.

But how does coaching actually work?

A typical session is an hour long on Zoom. First, we say hello and take care of client needs. Next, the formal coaching session begins. Coaching has five main parts: a mindful moment, check-in on progress, session goal-setting, discussion, session wrap-up and reflection.

I’ll describe each step and then, as promised, I’ll share how I spark the ‘AHA!’ moment. 

Mindful Moment

I guide the client in a mindful activity for about 3 minutes to help them relax and shake off the stress of the day. Here’s how that works. I invite the client to get into a comfortable seated posture where they can rest without moving for a few minutes. I invite them to close their eyes, deepen their breath and tune into the sensation of their body and breathing. We sit in silence for a minute or two. Afterward, I ask them to notice how they’re feeling. I prompt them to become aware of their surroundings and open their eyes. Sometimes the client will share, or I will ask how that was for them. That’s it. 

Progress Check-In

We talk about any homework or items either of us were accountable to complete. I recognize and celebrate progress between sessions. 

Session Goal-setting

I ask them what they would like to talk about during the session. Once we identify a topic and we both understand how that fits in with the client’s larger goals, I ask questions to help them get clear on why the topic is important, and what they would like to accomplish in the session. 

Discussion

This is when most of the coaching takes place. We dig into the problem with me asking questions, observing and reflecting. We define the problem. Talk about solutions. What they’ve tried. Other resources. Generate ideas. I usually push the client a bit to generate more ideas than the ones they first come up with. I manage the time with the intention of identifying a solution with about a third of the session left.

Session Wrap-Up & Reflection

We talk through how they’re going to implement the solution. What help or accountability they might need from me or others. I ask them to repeat any homework, deliverables or what they'll be paying attention to between sessions. I’ll also confirm our next meeting. 

I ask the client what they are learning. I recognize accomplishments made in the session, especially if I observed the client push their comfort zone or demonstrate a skill that we’ve been working on.  I share my excitement and encouragement at the growth, learning, and accomplishments I’m seeing. 

I check in on the coaching process. What worked well. What we should do differently. Other ideas they might have. 

The ‘AHA!” Moment

The ‘Aha!’ moment can happen at any time, and it’s super fun to see!

Throughout the session, I pay close attention to subtle changes in the client’s energy or tone. I watch for indications that they’re conflicted, deflated, excited, guarded, happy, processing, etc. 

I test my observations by asking if what I observed is true for them. I validate their emotions, and empathize, show compassion, or share empathetic joy. In this way, I  help clients identify and connect with their true feelings about the topic at hand.

I deliberately pause to give the client space to process, reflect, and tune into their body. I do this when the client is unclear or conflicted. I will also do this if the client says something that I recognize as significant, but they do not. In this case, I ask them to repeat what they just said and give them space with silence.

Often, this is when they have an ‘AHA!!’ moment.

The professional coaching process results in clients feeling fully heard and understood even when they’re sharing difficult things. This builds trust. Clients gain clarity, comfort, and self-confidence. If you’d like to see if we’d be a good fit, schedule a free 30-minute consultation today.

Thanks for reading!

Mark O. Johnson

If your first thought is basketball or soccer when you hear that someone is a coach, you’re not alone! People often ask me what sport I coach.  And while I’ve really enjoyed coaching my kids’ teams, I’m a different type of coach now. And, no, I’m not a Life Coach—though that’s a bit closer.

Truth be told, it’s a little hard to quickly explain what professional coaching is. It’s easier to start with what coaching is not.

So let’s give coaching an old-school “compare and contrast” treatment. (And no, coaching is not the same as teaching.)

Professional coaching is similar to sports coaching, therapy, mentoring, consulting, and, if you’re lucky, talking to certain friends or family. But there are important differences. Let’s dig in.

Sports Coaching

Similar to professional coaching, a sports coach wants to help a player or a team do their best. A good sports coach is engaged and encouraging, focuses on building skills, and knows when to challenge an athlete to grow and improve. A key difference is that the sports coaching relationship is clearly hierarchical. The sports coach is an authority who has the knowledge and skills that the player wants to learn. The sports coach mostly instructs, demonstrates, commands, and directs (and sometimes yells).

In contrast, professional coaching is a relationship of equals partnering to help the client access their own wisdom. The professional coach uses ASKING and LISTENING as opposed to TELLING.

Therapy

Another relationship that people think of when they hear ‘coaching’ is therapy. A good therapist builds trust, and listens with empathy and compassion with the intention to help the client improve. This is exactly the same as coaching. 

A critical difference is that a therapist is trained to treat mental health issues, and is focused on healing trauma, supporting people in crisis, and helping people process difficult life events. Therapy often focuses on the past, while coaching focuses on the present and future.

A professional coach like me does not treat mental health issues, but will suggest adding therapy to your toolbox if you seem to be struggling with mental health stuff. And hey, therapy is for EVERYONE!

In contrast, a professional coach will be by your side to help you identify your purpose, passion, mission, and direction. A coach is a highly observant, curious, insightful partner for you as you set goals for personal growth, see new possibilities for yourself, and unlock your potential.

Mentoring

Mentoring is also not coaching.

A mentor is usually a more experienced leader or expert who has agreed—formally or informally—to share their wisdom, experience, and guidance to somebody early or new in their career. Mentors mostly give advice. 

Similar to a mentor, a professional coach brings all of their knowledge and experience to the coaching relationship. Unlike mentoring, the coaching relationship is one of equals, and assumes that only the client knows the right solution to their problem. The coach helps them surface it.

At this point in your career, you probably don’t want or need advice. You want to be heard. You want the space to set aside all the stress from all the demands and just…think.

Confession:

I used to give a lot of advice. (Sometimes, I still do. But not as a coach.) While training to be a coach, I quickly realized that giving advice was just telling people what to do. People didn’t need my solution to their challenge. Advice just left the clients flat, rather than empowering and energizing them. When clients find their own path forward, they are so relieved and excited. Their confidence gets a major boost, and I get filled with  joy.

Consulting

Consulting is also not coaching. Simply put, consultants tell the client what to do. A professional coach supports the client in finding their own solutions. 

Friends and Family

It’s wonderful if you have a trusted confidante you can tell anything. So why would you need a coach if you already have somebody you can talk through anything and everything with?

The qualities that make these relationships so beautiful and valuable are also the reasons they are not going to serve you well for coaching. These relationships are complicated. You and your confidante both have needs you are looking to the other to meet. You have expectations. You have conflicts. 

And let’s face it, most of us don’t actually have somebody we can tell EVERYTHING to. We hold back due to shame, or not wanting to show weakness or imperfection. It may not be safe to let it all hang out, because the other person may be disappointed in us or want us to do what they think is best. There may be old resentments, disagreements, or outdated conceptions that prevent you from exploring, experimenting, changing, and growing.

Even if your friend or family member is a skilled listener and good at staying neutral, using them as a coach places an unfair burden on them and can strain the relationship over time. 

In contrast to a friend or family member, a coach isn’t trying to protect an existing relationship or get something else out of the conversation. A professional coach listens and supports without preconception or judgement, and is highly skilled in specific dialogue and reflection techniques to help you find your own path.

Phew.

So, what is coaching?

Coaching is a confidential, one-on-one conversation focused on what’s most important to you, the client. There is a contract and commitment on both sides. It’s a partnership.

The coach’s only agenda is to guide and support your growth in the areas you’ve identified for change. Perhaps you want to find yourself again, rediscover your purpose, solve difficult problems at work or in your relationships, or just figure out what to do next.  Whatever you want to focus on, the process is pretty much the same.

As a professional, mindfulness-informed coach, I practice non-judgement, radical acceptance, and active listening, which enables me to ask natural, curious, strategic questions. I pay close attention to what you’re saying—and also what’s going unsaid—and reflect these back to you with my observations and questions.

Over time, coaching can lead to true transformation, which is a rare joy to witness and is a big part of why I love coaching.

In my next post, I’ll share more about the coaching process revealing my secret to sparking ‘AHA’ moments. 

Thanks for reading!

Mark O. Johnson, Bright Cedar Coaching