Meet Mindfulness: Steps to Establishing a Mindfulness Practice

Improve your life with simple mindfulness techniques that will help you appreciate the present.

We live in a world with non-stop simultaneous distractions and expectations. Almost everyone has a desire to be an industrious employee, an involved citizen, a supportive friend, an engaged parent, and an interesting person while exercising, enjoying hobbies, expanding their worldview, cleaning their house, balancing their budget, cooking healthy meals, organizing their life, managing their online presence, and helping the world. It’s nearly impossible to achieve, and as a result, we’re always thinking of what we should have done or what we need to do next – which leaves very little time for living in the here and now. We do not practice mindfulness very often.

Our daily lives are filled with environmental stress. Removing yourself from the noise occasionally is one way to stay healthy.
Sometimes “exit” is the best option.

A constantly galloping mind doesn’t have time for life’s little pleasures; the sensory experiences or meaningful moments that act as the building blocks of a life well-lived. If you’re too busy thinking of everything you need to do, you’re not spending enough time enjoying what you’re actually doing. The practice of mindfulness can help. Learn to focus on what is instead of what will be, and reduce your stress while maximizing your sense of gratitude.

Clear Your Focus

Mindfulness is a simple concept that involves focusing your awareness on the present moment. However, learning to calmly acknowledge and accept your emotions, environment, and sensations without fixating on those thoughts or forecasting into the future can be a challenge. Incorporating mindfulness into your everyday life is a skill that requires practice, development, and conscious effort. Use the following suggestions to get started with mindfulness:


Mindfulness is a part of meditation, but the two exist separately as well. Mindfulness is focusing your awareness on the present – you can do it anywhere, any place, at any time, under any conditions. Meditation is a more dedicated effort, usually involving breath, posture, and a set time limit or quiet space. Practicing meditation can help you master mindfulness, though.

Guided meditation can significantly enhance your overall mental health.
Find a peaceful surrounding, and practice guided meditation.

An easy way to explore meditation is through a guided meditation app – even five minutes a day can help change your perspective. Attach the time allotment to a task you already do daily to create a habit; for instance, practice meditation upon waking up or after brushing your teeth before bedtime. Commit to practicing for 30 days to get a good understanding of the potential benefits.


Advising you to do a better job breathing is simple enough to seem like ridiculous advice, but breath is the core of mindfulness. The natural cadence of your breath acts like an ever-present metronome that you can focus your awareness on at any time.

Breathing exercises can reduce stress immensely.
Relax and perform simple breathing exercises, clearing your mind, even if for only 5 minutes per day.

Re-center your thoughts by closing your eyes and inhaling through your nose until you feel your rib cage expand. Pause at the top of your breath before exhaling completely to fully empty your lungs. Concentrate on the sound of your breath and the sensations it creates.

Incorporating essential oils into your intentional breathing can increase your energy, relieve anxiety, or improve clarity. A personal oil diffuser can act as a helpful tool for both breath awareness and aromatherapy.  


Grounding yourself brings awareness to your physical body and the space it’s inhabiting, and can be as easy as paying attention to how your bare feet feel in thick grass, or on a sandy beach.

Practicing good posture is an overall indicator to your body of good health.
Standing, sitting, and laying posture can help tremendously with environmental stress.

For a more advanced effort, sit on the floor with your legs crossed, or find a firm and supportive chair that keeps your feet flat on the ground. Gently rest the backs of your hands on the top of your legs, with your palms up and fingers relaxed. Draw your shoulders back, allowing your shoulder blades to drop down. Tilt your chin downward and close your eyes.

Clear your mind and focus on your breath and the feeling of various points of your body making contact with a solid surface. Repeat as necessary – eventually you will train your brain to not become so attached to intrusive thoughts and ideas.

When it comes to mindfulness, practice doesn’t make perfect but it does make peaceful. Devote time to the act of mindfulness and learn to appreciate the sense of ease that comes with bringing your awareness back to the present throughout your busy days.

Add more focus, awareness, and wellness to your life no matter where you are or what you’re doing with Kinin Wellness Pods.

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