KOTUS Rising

Training in Mindfulness

kids doing mindfulness meditation

This Article Contains:

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing. When we are practicing mindfulness we are more responsive and less reactive to situations. The practice of mindfulness also reduces feelings of stress and anxiety.  

Mindfulness is something we all have the capacity to do naturally, informally. However, when we purposefully practice mindfulness everyday through formal practice, we rewire our brain to engage in informal mindfulness practice more often.

Being mindful means paying attention to what you’re directly experiencing through your senses. The four foundations of mindfulness include mindfulness of breath; mindfulness of feelings (sensations and emotions); mindfulness of thought (or mind); and mindfulness of mental phenomena. Research shows that when you train your brain to be mindful, you actually make structural changes to your brain. 

The point of mindfulness is to become aware of our experience by becoming the observer of our experience through conscious awareness of our bodies, thoughts, feelings, and mental objects. By becoming the observer we become less reactive due to creating more time between what we experience, and how we respond to it. So we are creating a slight shift in our perspective of how to experience reality.

What is Meditation?


There are many ways to meditate. Sometimes people go into meditative states without even realizing it. Someone listening to music, dancing to a drumming beat, or sitting on the beach watching the waves crash may fall into a meditative state. Meditation may be described as setting a place to go, or having no particular place to go. 

Your mind may become completely empty and free of thoughts, or you may hold just one thought. You may even experience a state of consciousness higher than your own. It is a unique place where every moment is important. When we meditate, we explore the inner workings of our minds, including our feelings and desires (love, hate, wants and dislikes), our thoughts (noticing what pops up automatically without our conscious control), and our external senses (wind blowing on our skin or a strong smell wafting into the room).

Mindfulness meditation asks us to stop judging and let loose our natural curiosity about how the mind works. It also asks us to look at our own and other people’s experiences with compassion.

How do I Practice Mindfulness?

An easy way to begin is to focus on your breathing for 5 minutes, twice a day. Simply notice the air going into and leaving the body. Fix a place where your mind will focus. For example, observe the cool air entering your nostrils and the slightly warmer air leaving your nostrils. When you notice that your mind has wandered, non-judgmentally return your mind to the practice, using your inner voice saying, ‘return to my breath’. 

Mindfulness is open to us at all times, whether we do mindfulness of breath meditations, body scans, or mindful moment practices like pausing to breathe when the phone rings instead of rushing to answer it.

How do I Practice Meditation?

The mindfulness exercise described above is a form of meditation. And as mentioned, there are many ways to meditate. For example, you might also like to sit and allow your thoughts to come and go – to observe what you are holding. To see yourself – as you are – in the present moment. When people are not use to meditation and they witness their mind in this way for the first time it can be very confronting, so it’s important to apply self-compassion to your experience and remind yourself that with time you will be able to cultivate more wholesome states of mind – with training and perseverance. 

Meditation might also include body scans, mantras, holding mental phenomena, cloud viewing, continuing with higher states of consciousness, etc. 

The Basics of Mindfulness Practice

Mindfulness helps us create some distance from our automatic reactive responses that we have become conditioned to doing. So we are learning to change any unwholesome behaviour patterns and also create more wholesome ways of behaviour, or responding. Here’s how to stay aware throughout the day:

Our mindfulness practice helps us observe the present moment as it is. The goal of being aware is not to calm the mind or try to reach a state of peace that lasts forever. The goal is simple: to pay attention to what is happening right now without judging it. 

Research has shown that in as little as 8 weeks, mindfulness training will improve wellbeing. As we also learn to cultivate wholesome states of being, simply bringing awareness to our state within each moment is enough to continue to cultivate lasting results (through a regular practice). 

Here’s an example of how to Meditate

This meditation focuses on the breath, because the breath is a wonderful anchor that is always there to help us ground and return to stillness. Observing the physical feeling of breathing is a mental pathway that is always available to us when we want to stay in the present. During the practice, you might get caught up in thoughts, feelings, or sounds. No matter where your mind goes, just continue to non-judgmentally bring it back to the next breath. It’s fine if you need to return a 1000 times. It’s a process that improves with practice. 

A Simple Meditation Practice

  1. Sit, or lay down and relax. Find a place that is stable, firm, and comfy and allows you to easily keep a straight and lengthened back. 
  2. Pay attention to how your legs are positioned. We want them to be comfortable and still for the entire practice. If you’re sitting on a cushion, cross your legs in front of you if you feel this is comfortable. If you’re sitting in a chair, put the soles of your feet on the ground.
  3. And remember – Straighten up, but don’t get too stiff. Your back is naturally curved. Just let it be but make sure your head is positioned correctly. Gently tuck the chin slightly. You may like to imagine a string at the top of your head, gently pulling your head upward to help you bring more length to the neck area. 
  4. Pay attention to how your arms and hands are positioned. Make sure they are comfortable and ok to be still while you are meditating. 
  5. Soften your brow. With your chin down a little let your eyes slowly close or focus your gaze on one object. Remember you don’t have to shut your eyes. In fact, it may be easier for you to pick an object to focus on. You can just let what you see be there without paying attention to it.
  6. Take a deep breath, or three to begin your practice. With each out-breath notice the tension dropping away from your neck and shoulders. Then just breathe normally. Focus on the physical sensations of breathing, such as the air going through your nose or mouth or the rising and falling of your chest or belly. Pick one, or create a repetitive rhythm. 
  7. Notice when your thoughts take you away from breathing. Your mind will drift away from your breath and go to other things. This is normal. Don’t be concerned. There is no reason to stop the practice. When you realize that your mind has wandered, gently bring it back to your breath. Use your inner voice each time to say, ‘return to my breath’. 
  8. Always remember to be kind to yourself when your mind wanders. It’s normal. Instead of fighting with your thoughts, try to notice them without responding to them. When you do find that you have attached to a thought and you are continuing to feed that thought, simply return tot your breath when you notice this. Just sit down and be with yourself and your experience as you learn to cultivate a mindfulness of breath formal training. 
  9. You may like to set a 5 minute timer on your phone so that you know when your practice is finished. This will help you to maintain your focus without being distracted with thoughts of time. 
  10. Once your 5 minutes is over, when you are ready, slowly raise your eyes (or open your eyes if they’re closed). Take a moment to listen to the sounds around you. Pay attention to how your body feels now. Pay attention to what state you are in.

Mindful Practices for Every Day

As you spend time learning mindfulness, you’ll probably feel kinder, calmer, and more patient. Changes in these state experiences are likely to also lead to changes in other parts as well. Research shows that mindfulness improves relationships; ability to concentrate; and subjective wellbeing. 

How can online courses help me learn about mindfulness?

Research has consistently demonstrated that an 8 week online mindfulness course will improve wellbeing. When you take our signature level 1 course in mindfulness, you will learn not only the four foundations of mindfulness, and how to practice them, but you will also discover the world with new eyes. This course will help you discover calm, grow your ability to concentrate for longer periods; create brain hacks that will quickly alter your states; and show you how to teach mindfulness in a variety of ways. This course will help you more toward more authentic living as you bring more conscious awareness to your moment to moment experience. 

Why choose us? 

We provide accreditation through our preferred third party provider, the International Mindfulness And Meditation Alliance (IMMA). Providing IMMA accreditation gives our students quality assurance and an internationally recognised certificate for teaching mindfulness.

Our courses are designed to meet the growing need in all fields (education, medicine, psychology, social work, physiotherapy, business, etc.). Additionally, our level 1 entry course has no-prerequisite. So, it’s perfect for either a childcare educator or a psychologist looking to introduce mindfulness into their practice. Through the course each student works to develop their own practice and intuitive teaching ability. 

Trainer in charge 

Learn mindfulness from a professional teacher who has been practicing mindfulness and meditation for more than 30 years. Receive personalised feedback; and join in for monthly zoom meetings that are created each month based on student requests. 

Continued Access 

If you take longer than expected to complete your course you can self-pace. You can take as long as you need to complete the training. And once you have received your certification you can still log back in and go over your learning materials again. And you will receive life long access to our private community where you can reach out and ask for advice whenever you need it. 

Be a part of a community. 

Connect with people who share your interests and who help each other. Be part of a growing community where people care and support one another. Having a place to ask a question, or share an idea to support someone else’s journey is an important part of being a mindfulness teacher since a true practitioner is always in a state of learning. Our private community also includes a growing library of files and bonus content to ensure there is always something new to help you grow as an individual in the pursuit of knowledge of self; or as a mindfulness teacher.

Mindfulness Teacher Training


Register for this transformative online mindfulness for children teacher training

Embrace belonging, being and becoming through mindfulness and meditation. And learn how to link that to the Early Years Learning Framework, or School curriculum.

Kotus Rising
Official Courses

Mindfulness For
Level 1

Mindfulness Teacher Certification
for Children and Adults
(Level 2)

Diploma in Mindfulness And Meditation
Level 3

Flow Form Instructor
Level 1

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