Tag: mindfulness

Mindfulness Made Easy: 150 Practical Tips to Integrate Mindfulness into Your Daily Life
Welcome to the Benefits of Mindfulness’ Mindfulness Made Easy blog post! Finding moments of peace and presence in our frantic world can seem challenging. However, mindfulness doesn’t need to be a daunting, or be seen as yet another obligation. It’s possible to infuse simple, mindful practices into our daily routines, transforming ordinary moments into ones of calm and awareness. This blog post is your ultimate guide, offering 150 practical ideas to seamlessly integrate mindfulness into your everyday life. Whether you’re a busy professional, parent, carer, student or all of the above these tips are designed to make mindfulness easy, accessible, and enjoyable.
Table of Contents
Understanding Mindfulness

Mindfulness is the practice of being fully present in the moment, nonjudgmentally, aware of where we are and what is going on, without being reactive, overwhelmed or led into systemic thinking or autopilot thinking. Observing our thoughts and feelings without judging them as good or bad is a simple way to summarise what mindfulness made easy looks like. Mindfulness is a practice that transcends traditions, cultures and religions, so there is an access point for everyone.

Why Practice Mindfulness Meditation?

Practicing mindfulness has numerous benefits. It helps reduce stress, improves mental clarity, enhances emotional intelligence, and promotes a deeper understanding of oneself. It’s a tool that can bring significant improvements to your overall well-being. To understand more about these benefits, explore the scientific research here. You can also take a listen to this fantastic podcast episode which goes into great detail around the key benefits of a regular practice.

Why Mindfulness Meditation is Effective

Starting Your Journey

Mindfulness Made Easy is about finding simplicity in the practice of mindfulness. It’s the art of being present in whatever you’re doing, whether you’re eating, walking, or even waiting in line. This approach allows you to turn everyday actions into moments of mindfulness.

Below are some initial steps to begin your journey with a Mindfulness Made Easy approach:

Mindfulness Made Easy: Start Small – Begin with just a few minutes a day. Allocate a specific time, like during your morning routine, to practice mindfulness. Remember, consistency is key.

Mindfulness Made Easy: Focus on Your Breath – Breathing is a simple yet powerful way to anchor yourself in the present moment. Pay attention to the sensation of air entering and leaving your nostrils, or the rise and fall of your chest.

Mindfulness Made Easy: Acknowledge Your Thoughts – As you practice, thoughts will inevitably arise. Acknowledge them without judgment and gently bring your focus back to your breath. This process is normal and part of the learning curve.

Mindfulness Made Easy: Use Everyday Activities – Mindfulness isn’t limited to meditation. You can practice it during everyday activities like eating, walking, or even washing dishes. The key is to stay fully engaged in the task at hand.

Mindfulness Made Easy: Be Patient with Yourself – Like any skill, mindfulness takes time to develop. Be patient and kind to yourself as you navigate this journey and try not to give into the temptation to ‘overdo it’. Little and often is much better than trying to squeeze in a long mindfulness session, which ultimately is counterintuitive.

Mindfulness Made Easy: Incorporating Mindfulness into Daily Life

Mindfulness Made Easy: 150 Ways to Incorporate Mindfulness

Below is our Mindfulness Made Easy list, 150 ways to incorporate mindfulness into your daily life. Remember these are suggestions, and ever person is different, so be sure to experiment and adapt this according to you needs and preferences. One of the best top tips is to engage with mindfulness in a ‘little and often’ way not to feel overwhelmed or like it is another thing you have to factor into your routine:
1. Start your day with a deep breath and a moment of gratitude.
2. Savour your morning coffee, noticing its aroma, taste, and warmth.
3. During your morning shower, pay attention to the sensation of water on your skin.
4. Practice mindful eating by chewing slowly and appreciating each bite.
5. Take a five-minute break to focus on your breath.
6. Observe the sky or a tree outside your window for a few moments.
7. Listen attentively to someone without planning your response.
8. While waiting in line, notice your surroundings and your internal state.
9. Do a single-task focus, like writing an email without multitasking.
10. Notice the sensation of your feet touching the ground as you walk.
11. Take a short walk and observe the sights and sounds around you.
12. Practice gratitude by listing three things you’re thankful for.
13. Pause and feel the sun or breeze on your face for a moment.
14. Engage in a hobby and immerse yourself fully in the activity.
15. Observe your thoughts without judgment during a quiet moment.
16. Do a body scan, noticing sensations in different parts of your body.
17. Eat a meal in silence, focusing entirely on the experience.
18. Spend a moment appreciating a piece of art or music.
19. Notice the texture and taste of a single piece of fruit.
20. Before starting your car, take three deep, mindful breaths.
21. Clean a part of your home with full attention and presence.
22. Reflect on your day’s high point before going to bed.
23. Practice gentle stretching while focusing on your breath.
24. Send a mindful, kind message to someone.
25. Burn frankincen s e to signal the start of your mindfulness practice.
26. While brushing your teeth, focus on the act and your senses.
27. Observe a pet or an animal outside with curiosity.
28. Notice the colours and shapes in your environment.
29. Take a digital detox moment, away from screens and devices.
30. Do a mini-meditation before an important meeting.
31. Practice mindful listening during conversations.
32. Notice the flavour and aroma of each sip of a drink.
33. Apply fragrance oil to pulse points as a pause cue.
34. While waiting, observe your thoughts and feelings.
35. Focus on your breathing while in bed, before sleep.
36. Practice smiling genuinely, noticing how it feels.
37. Observe the sensations while washing your hands.
38. Cook a meal with full attention to the process.
39. Enjoy a quiet moment with a cup of tea.
40. Place incense near your workspace to promote calm focus
41. Take a moment to stretch and feel your body.
42. Write down your thoughts in a journal.
43. Practice saying no to unnecessary commitments.
44. Observe the clouds or stars for a brief moment.
45. Listen to a piece of music with full attention.
46. Feel the texture of different objects around you.
47. Take a mindful break from work or chores.
48. Observe the natural rhythm of your sleep and wakefulness.
49. Notice the sensation of clothing on your skin.
50. Enjoy a moment of silence before starting your day.
51. Mindfully organize a space in your home.
52. Pay attention to your posture throughout the day.
53. Notice the feeling of the air in your nostrils as you breathe.
54. Acknowledge your emotions without judgment.
55. Practice deep listening in a conversation.
56. Burn resin before journaling to open introspective space.
57. Observe the play of light and shadow around you.
58. Pay attention to the sensation of typing or writing.
59. Take a mindful approach to a routine task, like doing dishes.
60. Pause and appreciate a work of art or nature.
61. Notice the different textures in your meal.
62. Sit quietly and observe sounds in your environment.
63. Reflect on a positive memory with full sensory recall.
64. Practice mindful compassion towards yourself.
65. Notice the sensation of your breath on your lips.
66. Be fully present during a hug or physical touch.
67. Appreciate the beauty in everyday objects.
68. Practice mindful breathing during a break.
69. Focus on the sensation of water while drinking.
70. Observe the play of emotions in yourself without reacting.
71. Take a moment to appreciate a flower or plant.
72. Notice the rhythm of your heartbeat in a quiet moment.
73. Pay attention to the sensation of your feet while walking.
74. Practice being patient in a situation that tests you.
75. Focus on the present moment during a routine task.
76. Observe the texture and colour of the food you eat.
77. Notice the sensation of the breeze on your skin.
78. Take a moment to appreciate the sunset or sunrise.
79. Mindfully read a book, focusing on each word.
80. Observe the aroma of your surroundings.
81. Pay attention to the sensation of sitting or lying down.
82. Practice mindful appreciation of someone’s effort.
83. Notice the changes in light throughout the day.
84. Focus on your breathing while waiting in traffic.
85. Mindfully observe your reactions to news or social media.
86. Enjoy the sensation of a warm bath or shower.
87. Practice mindful gratitude before a meal.
88. Pay attention to your hand movements during tasks.
89. Observe the taste and texture of a piece of chocolate.
90. Notice the sensations in your body during exercise.
91. Take a moment to appreciate a piece of craftsmanship.
92. Observe the details of a leaf or flower.
93. Practice gentle, mindful breathing when stressed.
94. Appreciate the quiet moments in your day.
95. Notice the play of flavours in a complex dish.
96. Observe the sensation of the air on your skin.
97. Be fully present during a conversation.
98. Practice mindfulness while waiting for an appointment.
99. Observe the feeling of relaxation in your body.
100. Take a mindful approach to reading news or emails.
101. Appreciate the uniqueness of your daily experiences.
102. Practice being present during a creative activity.
103. Observe the nuances of your environment’s sounds.
104. Reflect on your mindfulness journey each evening.
105. Light a candle and focus on the flame for a few moments.
106. Gently massage your hands or feet and observe the sensation.
107. Place a drop of essential oil on your wrist and inhale mindfully.
108. Focus on your breath while watching incense smoke curl and dissipate.
109. Touch a natural object (stone, wood, leaf) and notice its texture and temperature.
110. Slowly sip warm water, paying attention to how it feels in your body.
111. Gaze softly at a single object, letting your mind settle.
112. Practice mindful silence during part of your commute.
113. Inhale the scent of fresh herbs or spices and observe your reaction.
114. Let yourself fully experience a moment of joy or laughter.
115. Listen to ambient nature sounds or white noise with intention.
116. Walk barefoot and pay attention to how each step feels.
117. Mindfully light and extinguish incense, noticing the shift in your environment.
118. Set a mindful intention at the start of your day.
119. Stand in a ray of sunlight and feel the warmth on your face or hands.
120. Mindfully brush your hair or care for your body.
121. Use a scent like frankincense to mark the end of your workday.
122. Observe how your mood shifts with lighting — natural vs. artificial.
123. Hold a warm mug in your hands and feel its weight and heat.
124. Practice mindful noticing during transitions (home to work, work to rest).
125. Take a mindful pause before sending a message or posting online.
126. Spend time arranging your space with attention to sensory harmony.
127. Sit quietly with a plant and observe its shape, colour, and structure.
128. Gently rub resin between your fingers and observe the texture and scent.
129. Listen to the silence between sounds.
130. Walk slowly in your space, pausing every few steps to breathe.
131. Let your gaze rest on a natural pattern (wood grain, clouds, stone).
132. Sprinkle herbs or resins on charcoal and watch the slow transformation.
133. Inhale deeply before you speak in a challenging conversation.
134. Light incense to signal the start of journaling or evening reflection.
135. Feel gratitude while handling objects that serve you daily (keys, kettle, shoes).
136. Observe the changing scent of a room after lighting incense.
137. Pause before eating to acknowledge the source of your food.
138. Notice how different materials (linen, metal, ceramic) feel in your hands.
139. Mindfully prepare a simple ritual — tea, prayer, writing — and honour it.
140. Reflect on how scent influences your energy or mood.
141. Sit with a stone, crystal, or bead and let it ground your thoughts.
142. Practice a moment of stillness before entering a room or space.
143. Observe your shadow as it changes throughout the day.
144. Use scent to return to the present when feeling overwhelmed.
145. Allow yourself to do absolutely nothing for one full minute.
146. Let your breath sync with a rhythm in your environment — waves, breeze, birdsong.
147. Observe the cycle of burning incense from start to ash.
148. Close your eyes and focus on your sense of smell for one full breath.
149. Give thanks to something often unnoticed — clean water, a doorknob, a streetlamp.
150. Reflect on how mindfulness has shifted your relationship with time.
3 Bonus Tips: Common Challenges
- Finding Time:
  One of the biggest hurdles people face with mindfulness is finding the time. The beauty of Mindfulness Made Easy is that it doesn’t require setting aside large chunks of your day. Instead, you can weave it into activities you’re already doing. For instance, use your daily commute as a time to practice mindful breathing or observing your surroundings without judgment. During your morning coffee, focus on the aroma, the warmth of the cup in your hands, and the taste of each sip. These small moments can become powerful mindfulness practices.
- Dealing with Distractions:
  Distractions are a natural part of life, and the mindfulness journey isn’t about eliminating them, but rather learning how to handle them. When you notice your mind wandering during a mindfulness practice, acknowledge this without self-criticism. Gently guide your focus back to the present moment, whether that’s your breath, the sensations in your body, or the task at hand. This process of noticing and returning is where the real mindfulness practice lies. Each time you do this, you strengthen your ability to remain present and focused.
- Staying Consistent:
  Consistency is key in making mindfulness a part of your life, but it’s often easier said than done. To help with this, try setting reminders on your phone or computer. These can be simple prompts to pause and take a few mindful breaths or to check in with your senses. Another effective strategy is to pair up with a friend who is also interested in practicing mindfulness. This can create a sense of accountability and make the practice more enjoyable. You can share experiences, challenges, and insights, which can be incredibly motivating and supportive. Remember, the goal is to make Mindfulness Made Easy a regular part of your daily life, fitting seamlessly into your routine.
Expanding Your Practice

As you become more acquainted with the basic practices of mindfulness, you might feel ready to deepen your experience. Here are some ways to expand your mindfulness practice:

Guided Meditation
- Benefits: Guided meditations are a fantastic tool for beginners. They offer structured guidance and can help you maintain focus, especially when your mind tends to wander.
- How to Start: Apps like Headspace or Calm are great resources. They offer a variety of guided sessions, from short, five-minute meditations to longer sessions, catering to different needs like stress relief, sleep, or focus.
- Next Steps: As you grow more comfortable with guided meditations, try exploring different themes or instructors to find what resonates best with you. Many apps also offer progress tracking, which can be motivating.
Mindfulness Courses
- Benefits: Enrolling in a mindfulness course provides a structured and comprehensive way to learn. It can deepen your understanding of mindfulness principles and techniques.
- How to Start: Many online platforms offer mindfulness courses. These can range from enthusiast-level courses on sites like Coursera or Udemy to more informal, interactive classes on platforms like Skillshare, through to more formal accredited courses like Mindfulness Based Stress Reduction (MBSR) that have been rigorously, scientifically researched.
- Next Steps: As you progress, consider courses that focus on specific areas of interest, like mindfulness in the workplace or mindful parenting. Some courses even offer certifications, which can be beneficial if you’re considering teaching mindfulness.
Join a Community
- Benefits: Joining a mindfulness community can be incredibly supportive. It provides an opportunity to share experiences, gain insights, and stay motivated.
- How to Start: Look for online forums, social media groups, or local meetup groups dedicated to mindfulness. Platforms like meetup.com often have groups for mindfulness and meditation and you could also check out Kohzen social media platforms.
- Next Steps: Once you’re comfortable, actively participate in these communities. Share your experiences, ask questions, and perhaps even meet up for group meditations. We recommend Mindfulness Now who are the UK’s largest mindfulness meditation teachers network, who run free, accessible sessions for people of all experience levels.
Meditation and Mindfulness Made Easy – here is a short clip to finish on:

Mindfulness Made Easy: Summary Video

Mindfulness Made Easy Takeaways

Mindfulness doesn’t have to be complicated. By starting small, being patient, and consistently practicing, anyone can reap the benefits of this powerful practice. Remember, the journey of mindfulness is a personal one, and it’s about progress, not perfection. For further reading on mindfulness, meditation and wellbeing visit our Blog page and explore.

Also, if you’re interested in enhancing your mindfulness and meditation practices with authentic Boswellia resin or oil from Kohzen’s collection, visit the KohzenOfficial Etsy shop to browse our premium frankincense resins, oils, and incense products – and bring home the essence of this sacred resin.
September 23, 2025
Mindfulness Poems: Beauty and Stillness
Table of Contents
History of Mindfulness Poems

Mindfulness poetry, with its roots embedded in ancient spiritual traditions, has long served as a conduit for conveying the profound principles of mindfulness and the art of living in the present. These mindfulness poems, spanning centuries and cultures, have been instrumental in guiding practitioners towards a deeper understanding and appreciation of the here and now. By marrying the eloquence of language with the depth of mindfulness practice, these works illuminate the path to inner peace and awareness, offering insights that resonate with the timeless pursuit of serenity and understanding. This live collection presents a selection of regularly updates mindfulness poems by pioneers in the field, alongside contemporary contributions, reflecting the enduring relevance and transformational power of mindfulness across ages.

Mindfulness Poem #1
Mindfulness
^{by John-Paul Kozah}

Mindfulness,
Minds full of stress,
I’m mindful that my mind is a mess;
Mortgage, deadlines, emails, texts,
Notifications overload,
Vibrations hit my chest.

School work, my tools don’t work, my TV froze, my nerves exposed, my burdens load, it overflows.

Family passed, a half-filled glass, unfulfilled pasts, a future seen through frosted glass.

Passion wanes;
Nothing feels the same;
I’m uncertain about the pathways mapped,
Like neurones in my brain.

Where does hope lie?
As the urban landscape scrapes my mind’s bloodshot eyes;
No respite, no time to unwind;
Thoughts and feelings intertwined;

Like a web.

Capturing my soul.

Mindfulness by John-Paul Kozah
©2024, John-Paul Kozah

Mindfulness Poem #2
Interbeing
^{by Thich Nhat Hanh}

Interbeing
The sun has entered me.
The sun has entered me together with the cloud and the river.
I myself have entered the river,
and I have entered the sun
with the cloud and the river.
There has not been a moment
when we do not interpenetrate.
But before the sun entered me,
the sun was in me—
also the cloud and the river.
Before I entered the river,
I was already in it.
There has not been a moment
when we have not inter-been.
Therefore you know
that as long as you continue to breathe,
I continue to be in you.

Call Me by My True Names (1993)

Mindfulness Poem #3
Tasting Mindfulness
^{by Jon Kabat-Zinn}

Have you ever had the experience of stopping so completely,
of being in your body so completely,
of being in your life so completely,
that what you knew and what you didn’t know,
that what had been and what was yet to come,
and the way things are right now
no longer held even the slightest hint of anxiety or discord?
It would be a moment of complete presence, beyond striving, beyond mere
acceptance,

beyond the desire to escape or fix anything or plunge ahead,
a moment of pure being, no longer in time,
a moment of pure seeing, pure feeling,
a moment in which life simply is,
and that “is-ness” grabs you by all your senses,
all your memories, by your very genes,
by your loves, and
welcomes you home.

Coming to Our Senses (2005)

Mindfulness Poem #4
A Quiet Mind
^{inspired by Pema Chödrön}

A quiet mind, like a clear lake,
Reflects the beauty of the world awake.
Ripples of thoughts, come and go,
In mindfulness, peace begins to flow.
Letting go of what clings tight,
In the stillness, find your light.

Mindfulness Poem #5
The Eternal Now
^{inspired by Eckhart Tolle}

In the eternal now, we stand,
Not future’s dream, nor past’s demand.
The present is our only land,
Where time’s grains slip through the hand.
Here, in the depth of the current minute,
Lies life’s essence, all within it.
Mindful presence, our true power,
In this fleeting, timeless hour.

Mindfulness Poem #6
Path of Stillness
^{inspired by Tara Brach}

On the path of stillness, we walk,
Beyond words, beyond talk.
In silence, our spirits soar,
Finding peace at our core.
With each step, let go of fear,
In mindfulness, everything’s clear.
This journey, within us all,
In stillness, we heed the call.

Mindfulness Poem #7
The Guest House
^{by Jalaluddin Rumi}

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
As an unexpected visitor.

Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice,
meet them at the door laughing and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond.

Translation by Coleman Barks – The Essential Rumi

Mindfulness Poem #8
Fear
^{by Khalil Gibran}

It is said that before entering the sea
a river trembles with fear.

She looks back at the path she has traveled,
from the peaks of the mountains,
the long winding road crossing forests and villages.

And in front of her,
she sees an ocean so vast,
that to enter
there seems nothing more than to disappear forever.

But there is no other way.
The river can not go back.

Nobody can go back.
To go back is impossible in existence.

The river needs to take the risk
of entering the ocean
because only then will fear disappear,
because that’s where the river will know
it’s not about disappearing into the ocean,
but of becoming the ocean.

Source material available here – Mindfulness Association

Mindfulness Poem #9
Centre of Being
^{by Lao Tzu}

At the centre of your being,
you have the answer;
you know who you are,
and you know what you want.

Source material available here – Poet Seers

Mindfulness Poem #10
Autobiography in 5 Short Chapters
^{by Portia Nelson}

Chapter 1
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost … I am helpless.
It isn’t my fault.
It takes forever to find a way out.

Chapter 2
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But it isn’t my fault.
It still takes a long time to get out.

Chapter 3
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in … it’s a habit.
My eyes are open.
I know where I am.
It is my fault.
I get out immediately.

Chapter 4
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter 5
I walk down another street.

Source material available here – Good Reads

Mindfulness Poem #11
I Follow the Religion of Love
^{by Ibn Arabi}

O Marvel! a garden amidst the flames.
My heart has become capable of every form:
it is a pasture for gazelles and a convent for Christian monks,
and a temple for idols and the pilgrim’s Kaa’ba,
and the tables of the Torah and the book of the Quran.
I follow the religion of Love: whatever way Love’s camels take,
that is my religion and my faith

Mindfulness Poem #12
Canticle of the Sun
^{by St Francis of Assisi}

Most High, All-Powerful, Good Lord,
Yours are the praises, the glory, the honour, and all blessings.

To You alone, Most High, do they belong,
and no man is worthy to mention Your name.

Praised be You, my Lord, with all your creatures;
especially Brother Sun, who is the day, and through whom You give us light.

And he is beautiful and radiant with great splendor,
and bears a likeness to You, Most High One.

Praised be You, my Lord, through Sister Moon and the stars;
in heaven You formed them clear and precious and beautiful.

Praised be You, my Lord, through Brother Wind,
and through the air, cloudy and serene,
and every kind of weather through which You give sustenance to Your creatures.

Praised be You, my Lord, through Sister Water,
which is very useful and humble and precious and chaste.

Praised be You, my Lord, through Brother Fire,
through whom You light the night;
and he is beautiful and playful and robust and strong.

Praised be You, my Lord, through Sister Mother Earth,
who sustains us and governs us and who produces
varied fruits with colored flowers and herbs.

Praised be You, my Lord,
through those who give pardon for Your love,
and bear infirmity and tribulation.

Blessed are those who endure in peace
for by You, Most High, they shall be crowned.

Praised be You, my Lord,
through our Sister Bodily Death,
from whom no living man can escape.

Woe to those who die in mortal sin.
Blessed are those whom death will find in Your most holy will,
for the second death shall do them no harm.

Praise and bless my Lord,
and give Him thanks,
and serve Him with great humility.
Amen.

Source material available here – The Franciscan Friars
September 23, 2025
Mindfulness Now and its Power to Effectively Transform Your Mindfulness Practice
Mindfulness has long been an interest of mine and well before I decided to formalise my practice, I spent time exploring the various traditions that daw on present moment awareness. Ever since I first encountered the tangible positive effects of regularly being still, on purpose, non-judgmentally, and fostering a sense of grounded awareness, I have committed myself to sharing these techniques with others and broadening my own knowledge and experience, including most recently the Mindfulness Now teacher training course.

Now, as a dedicated, longstanding practitioner and advocate for the scientifically supported benefits of mindfulness through my website, social media platforms and outreach sessions in the community, I have had the privilege of seeing the impact of a new wave of interest in wellbeing in action over the past few years.

After participating in a Mindfulness Based Cognitive Therapy (MBCT) course previously, it felt like the right time to deepen my knowledge and experience through a formalised teacher training course. The Mindfulness Now teacher training programme stood out due to its robust structure rooted in MBCT and Mindfulness Based Stress Reduction (MBSR), integrated theory, practice, and discussions, and a thorough and uniquely flexible, adaptable, and person-centred approach to delivery.

Mindfulness Now is a programme developed by Nick Cooke, a qualified teacher and therapist who has learned from and been positively influenced by some of the foremost mindfulness pioneers in the Western world, including, Dr. Jon Kabat-Zinn, Professor Mark Williams, Dr. John Teasdale and Dr. Zindel Segal.
Table of Contents
Choosing the Right Mindfulness Training Programme

One of the challenges today, a positive yet difficult byproduct of a society which has increased in openness to discussions around mental health and wellbeing, is that there are a lot of offers out there that are not necessarily grounded in science or broad evidence-based research. Where people are tackling mental health stigma head on, and tangibly making a difference on the ground and in policy and practice more broadly, we are also finding that there are a significant number of people who are potentially delegitimising progress through misinformation and overpromising outcomes online.

I think of myself as someone who values the rigorousness of scientific research, the realness of practical application and the authenticity of lived experience – the sweet spot is a combination of all three. The decision to join the Mindfulness Now training was influenced by this value, and I was most attracted to its reputation for offering a comprehensive fusion of MBCT and MBSR techniques in a down-to-earth, easy-to-implement manner. Mindfulness Now promised an approach that catered not just to theoretical, but also to the practical side of teaching in a dynamic and relatable way, which was exactly what I needed to progress in my mindfulness journey and to share this with others.

A Deep Dive into the Mindfulness Now Teacher Training

The five-day intensive course was meticulously designed to immerse participants fully into both the theory and practice of mindfulness. Each day was structured around a blend of learning activities that included guided meditations, group discussions, and practical teaching exercises. The diverse background of the participants enriched the learning experience, as each brought their unique perspective and reason for embracing mindfulness – be it to enhance their professional counselling, coaching or therapeutic approaches, support colleagues in stressful workplaces, or deepen their personal practice, everyone provided an enrichment to the shared learning environment.

Community and Collaborative Learning

Nick, Rachel, Ashton, and Nikki, who led the course, each skilfully drew on the collective experience of the group, embodying mindfulness in their own unique ways and ensuring that everyone felt included. Their empathetic, person-centred style of teaching was particularly powerful. The training also shone a light on the deeper connections within our group, fostering a palpable sense of shared purpose and experience that enhanced the supportive learning environment. Stories shared by peers not only inspired but also demonstrated the transformative power of mindfulness in real-world scenarios. The tutors played pivotal roles in creating an atmosphere where each participant felt valued and understood, underlining the program’s commitment to a person-centred approach.

Exploring Mindfulness Techniques

Throughout the course, we explored a wide range of mindfulness techniques. These included traditional practices such as breath-focused meditation and body scans, as well as more cerebral approaches like using poetry and metaphors to convey mindfulness concepts. The training manual was an invaluable resource, offering detailed insights into each technique and how it could be adapted to various needs and settings.

From the outset, the training emphasised practical application. We were encouraged to lead mindfulness sessions with our classmates from the second day, which rapidly enhanced our confidence and ability to teach. The Mindfulness Now members’ portal was an excellent resource, packed with videos, audio recordings, and digital copies of all training materials. This not only facilitated our learning during the course but also equipped us with tools to continue developing our skills after the programme concluded.

A key lesson from the training was the importance of adaptability in teaching mindfulness. We learnt to tailor our approach to suit individual capabilities and needs, making the practice accessible and engaging for everyone. This adaptability extended to self-care, with frequent reminders from the tutors to practice self-compassion—taking breaks when needed and adjusting practices to suit our personal comfort levels.

Delivery Mindfulness Sessions

One of the best aspects of the five-day intensive course was that each session of the day was different, purposeful and practical. We were provided ample opportunity to trial delivering mindfulness sessions to groups and individuals, to consider how we would adapt our approach dependent on who we were engaging with, such as children and young people, or adults in the workplace, as well as how we might share nuanced sessions to other intersections in society that may be unfamiliar with or sceptical of mindfulness-type practices.

Looking ahead, I am excited to apply what I have learnt through my own initiatives, particularly through mindfulness talks, which aims to offer free mindfulness training to community, charity, religious or educational establishments. Mindfulness Now has also helped me to feel empowered to generate leads and target teams in the commercial world as a way of funding these other activities. Mindfulness Now are at their core, committed to this crucial work in making mindfulness accessible, including to those who might not have the resources or cultural capital to consider such training typically or even be aware of its existence.

Reflections on Mindfulness Now

For anyone considering a pathway in mindfulness teaching, I cannot recommend the Mindfulness Now programme enough. It lays a solid foundation in both the theoretical and practical elements of mindfulness, through a thorough and supportive approach. This program has not only firmed-up essential teaching skills but has also enriched my personal mindfulness practice. Thank you to Nick and team for welcoming me to what felt like a “home-from-home” for a week, and I am excited to see how my mindfulness journey develops next.

Key Takeaways

Here is a summary of the key points mentioned above:
- Solid Foundations:
  The program provides a thorough grounding in both the theoretical and practical aspects of mindfulness, integrating MBCT and MBSR techniques.
- Creative and Adaptable Application:
  Emphasises the versatility of mindfulness techniques across various settings such as educational institutions, corporate environments, and community groups.
- Person-Centred Approach:
  Ensures all participants, regardless of background or experience, find personal growth and value through empathy and inclusion-focused teaching.
- Supportive Learning Environment:
  Instructors and fellow learners create a nurturing atmosphere that fosters personal transformation and collective learning.
- Community and Collaboration:
  The course fosters a strong sense of community, enhancing the learning experience through shared insights and collaborative practice. There are also lots of opportunities to connect after the course through the Mindfulness Now Facebook group, members website, and regular online member meetings.
- Confidence in Teaching:
  Practical training components, including leading sessions early on, build confidence and competence in teaching mindfulness.
- Long-Term Support:
  Equips participants with the tools to effectively lead mindfulness sessions and promote mental wellness in various professional and personal settings. There are many opportunities for CPD and Mindfulness Now also provide practical support with things like DBS checks.
About Mindfulness Now

Mindfulness Now operates across the UK and offers recognised and accredited teacher training courses in mindfulness-based approaches, integrating the key elements of both Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Founded by Nick Cooke, a leading in the field of mindfulness teaching, Mindfulness Now is grounded in evidence-based practices and offers a combination of well-researched approaches to mindfulness teaching, delivered in a straightforward, uncomplicated manner.

Mindfulness Now is committed to providing comprehensive training that equips teachers with the tools necessary to bring mindfulness into diverse settings. Through a range of courses, the organisation aims to foster an environment of support and growth, enabling individuals to implement mindfulness practices in their professional work or personal self-care routines. Mindfulness Now is dedicated to expanding the accessibility of mindfulness training to a broad audience, ensuring that its transformative benefits can be shared widely. For more information, visit the Mindfulness Now website.
June 19, 2025

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