Mindfulness: What I’ve learned - not as an expert, but as someone who needed it.

If you want to watch a short video: see my YouTube channel for Micro Mindfulness 90 seconds to CALM on Monday 9th November 2026

1. Mindfulness vs Meditation

When I first heard about mindfulness, I assumed it meant sitting still, cross-legged, trying to empty my mind.

• But what I’ve learned—slowly, imperfectly—is that mindfulness and meditation are not the same thing.

Mindfulness is a way of being: noticing what’s happening right now.

• Meditation is one way of practising that awareness.

You can be mindful while:

• making a cup of tea

• walking outside

• listening to someone attentively

Mindfulness doesn’t have to be done sitting still. It can be part of everyday life, including eating, walking, or interacting with others.

READ this article in Greater Good magazine

Personal reflection

I’m not an expert. I came to this through difficult seasons—ill health, bereavement, and losing work
What surprised me most was this:
I didn’t need to “get it right” for it to help

😊

2. Simple Mindfulness Exercises (Beginner-Friendly)

Here are a few practices I’ve found genuinely helpful—nothing complicated.

a) the “Just One Breath” PAUSE

• Stop

• Take one slow breath

• Notice how it feels

That’s it. No pressure to do more.

b) Mindful Moments in Daily Life

Pick one routine activity:

• brushing your teeth

• drinking tea

• washing up

Pay attention to:

• sensations

• sounds

• movement

  On my YouTube channel you will find a PAUSING Playlist of nature-based Shorts designed to imbue the rhythms and peace of canalside life...take a moment to relax
  
  

c) the “No judgement noticing” practice

When a thought comes up:

• don’t push it away

• don’t analyse it

Just notice:

“Ah, that’s a worried thought.”

I find this creates a bit of space.

Personal reflection

During difficult periods, I couldn’t manage long practices

I could manage 10 seconds of awareness

And sometimes, that was enough

⚖️

3. Benefits of Mindfulness

There’s a lot of hype around mindfulness - it’s important to be aware that there is solid research behind it.

Studies suggest mindfulness can:

• reduce anxiety and depression

• improve sleep

• help people cope with pain

• support overall wellbeing

• see NIH News in Health

Research reviews also show it’s linked to:

• better emotional regulation

• increased life satisfaction

• reduced emotional reactivity

• see PMC

Personal reflection

For me, the biggest benefit hasn’t been becoming calm all the time

It’s been this:

👉 I can notice what I’m feeling without being completely overwhelmed by it

It really makes a difference when life feels hard

🥏

I've written about this HERE

🦆

4. What Mindfulness Is NOT

I think this matters, especially if you’re new to it.

Mindfulness is not:

• clearing your mind completely

• always feeling calm

• doing it “perfectly”

• fixing everything

Some days it feels helpful
Some days it doesn’t

That’s normal

🎭

5. A Gentle Closing

If you’re curious about mindfulness, you don’t need to change your whole life.

You can start with:

• one breath

• one moment

• one small pause

This is where I started. And I’m still learning.

I’m Anne Brookes - give yourself the 🎁 gift of time for Being You

I'm qualified and certified in 📜 Advanced coaching including TA rescripting, as a Life Coach, an NLP Coach and Practitioner, and in Time Line Therapy®

✴ FREE introduction call: VIDEO or VOICE your choice

PLEASE be mindful that I am not medically trained and cannot advise on any mental or physical health conditions. Please consult a qualified expert if you need help.

MANAGE YOUR INNER WORLD and EMBRACE CHANGE

➡️ Microlearning PLAYLIST on my YouTube channel

Life, much like the canal I walk along, has its own natural rhythm.

Some days, the water is as smooth as glass, reflecting clear skies and quiet clarity.

Other days, wind, rain, or the arrival of a narrowboat creates ripples that disturb the surface.

Many of us spend our lives trying to control the weather - wishing that the rain would stop or that the wind would settle.

True peace doesn’t come from attempting to alter external conditions; it comes from learning how to navigate your own vessel and steady your inner waters.

RESET YOUR INNER WORLD

I have found 4 foundational principles that help manage and reset your inner world so that it’s easier to embrace life’s natural transitions

🌿 🚣‍♀️ 🌿

Recognize that your view is a map, not the whole countryside

We don't react to the world as it actually is; we react to our personal interpretation of it.

Your beliefs, past experiences, and current mood act as a lens, filtering every situation you encounter. Two people can stand on the exact same canalside towpath on a drizzly morning: one sees gray gloom, while the other sees a calm, reflective sanctuary.

• FOLLOW THROUGH on this and WATCH this Microlearning Video on my YouTube channel:

  Reset your inner world when you feel overwhelmed

  🌿 🚣‍♀️ 🌿

  You already possess the internal toolkit you need

  It is easy to believe that confidence, resilience, or calm are external qualities you must search far and wide to find.

  There are plenty of fellow YouTube creators and adverts suggesting that doing or buying one particular thing will be the key.

  In reality, you have already experienced moments of strength, clarity, and peace at various points in your life.

  The feelings, mindsets, and inner calm you require for your next step are already inside you.

  Embracing change isn't about acquiring brand-new qualities; it’s about learning how to reach back into your internal reservoir and call upon those feelings whenever you need them.

  FOLLOW THROUGH on this and WATCH this Microlearning Video on my YouTube channel:

  Tap into your inner world when you need confidence

  

  🌿 🚣‍♀️ 🌿

  View every outcome as valuable feedback, not failure

  When a narrowboat encounters a closed lock, it doesn't mean the journey has failed - it simply means it’s time to adjust the mechanism, wait patiently for the water levels to balance (as there is no other choice!) and proceed when ready.

  In life, when things don't go according to plan, reframe the result.

  There is no such thing as failure, only information about what worked and what didn't.

  When you remove the weight of self-criticism, every unexpected outcome becomes useful feedback guiding your next move.

  Watch A New Approach on my YouTube channel

• 🌿 🚣‍♀️ 🌿

  Your physical state and your thoughts are connected

  Your mind and body exist in a continuous feedback loop.

  When your thoughts race with anxiety, your shoulders tighten and your breathing becomes shallow.

  Conversely, changing your physical state instantly shifts your mental state. Taking a slow, deep breath, dropping your shoulders, or stepping outside for a gentle walk along the water signals safety to your mind.

  By shifting your physical posture and breathing, you clear the mental fog and restore calm to your inner world.

  This links with much of my Pausing playlist designed for microbreaks with nature-based Shorts

Navigating change doesn't require sweeping life overhauls. It begins with gentle, conscious adjustments to how you interpret your world, access your inner strength, and respond to life’s flow.

🚣‍♀️ 🌿 🚣‍♀️

If you need any help with this, please take advantage of your FREE introduction video or voice call or email me

WATCH this space for when my microlearning video series and shorts drop on this topic!

Please SUBSCRIBE to my YouTube channel

DIY Life Coaching with the 4P Framework© by Canalside Life Coach YouTube COURSE

The free YouTube COURSE contains all the videos that accompany my Ebook DIY Life Coaching with The 4P Framework©. You can watch these in order as below, but for the best experience I urge you to buy the Ebook and work through it at your own pace, dipping in and out of these videos (and perhaps some other Playlists if the topic is of use to you!)

The 4P Framework© is a structured self-coaching methodology designed to help you process issues, adapt to change, and build resilience in your own space. Watch the videos for a boost and as reminders for everyday calm and wellbeing.

It consists of four sequential stages:

• Pause: Stopping to step back, clear mental clutter, and create room to assess your current situation without knee-jerk reactions.

• Protect: Safeguarding your personal energy, boundaries, mindset, and wellbeing so you can navigate stress without becoming burnt out or overwhelmed.

• Pivot: Shifting your perspective, habits, or direction when something isn't working, allowing you to adapt to change constructively.

• Project: Translating your insights and new direction into clear forward motion, strategic action steps, and long-term goals.

WATCH the videos on my YouTube channel:

https://www.youtube.com/playlist?list=PLLMhMkv294GQ

& to accompany the videos -

BUY your Ebook DIY Life Coaching with The 4P Framework©:

https://leanpub.com/DIY_LIfeCoaching

If you're not ready to buy the book, check out options below

FREE 4P Handy Guide:
https://wbb.canalsidecoach.app/dashboard/downloads

SAMPLE of Ebook DIY Life Coaching with The 4P Framework:
https://leanpub.com/DIY_LIfeCoaching#sample

Suggested viewing order:

The 4P Framework© explained by Anne Brookes Canalside Life Coach

PAUSE:
The Power of Pausing

Pause and Reset

Self Compassion in Tough Times

Nature's impact on Mental Health

PROTECT:
Protect your boundaries with the power of self-coaching

To maintain your peace while you are pondering your values:
Mindfulness for everyday resilience

The Power of language using NLP

Five key benefits of NLP for over 50s

PIVOT:
Pivot your thinking

Balancing Life and Work

A calm and balanced mindset with Canalside Life Coach

Building Resilience during Life Transitions Part One

Tap into your Inner toolkit when you need confidence

Reset your Inner World when you feel overwhelmed

PROJECT:
Project - stop wondering and start doing - scheduled release on 26th October 2026 at 8.45pm

Building Resilience during Life Transitions Part Two

Goal setting and Visioning

If you want some WellBEING tips and resources - see https://wbb.canalsidecoach.app

#calm #wellbeing #burnoutrecovery #mentalhealth #nature #selfcoaching
#mindset #confidenceboost #mindfulness

Contact me for a FREE introduction video or voice call:
https://wbb.canalsidecoach.app/dashboard/lets-talk

The Ebook:

https://leanpub.com/DIY_LIfeCoaching

COURSE on YouTube:

https://www.youtube.com/playlist?list=PLLMhMkv294GQ

WHEN you are feeling invisible and Wondering what is next:

😕

The 4P Life RESET can help you rediscover your spark. You'll find out how to:

• Reclaim your sense of identity

• Set goals that inspire you

• Live with more joy and purpose

🎈 🎇

Pause, Protect, Pivot, Project — a simple DIY coaching framework from Anne Brookes to regain control and direction.

The first P is for PAUSE:

• Learn to relax and regulate your nervous system - use my Pausing Playlist on YouTube:

The 2nd is PROTECT:

• Set boundaries that protect your values and manage your emotional energy

The third P is for PIVOT:

• Using your DIY Life coaching tools, identify new directions

and finally PROJECT into your future:

• Focus on outcomes and support your growth

🔨⚒️🛠️ 🪚

Why not start now?

Work through "DIY LIfe Coaching with the 4P Framework" by Anne Brookes at your own pace:

Buy the Ebook on Leanpub - choose how much to pay!

READ more about the book HERE

and if you have just a few minutes a day, PLEASE subscribe to my channel and

Have a look at my video The Power of Pausing

and

ENJOY A PAUSE with nature with SHORTS on my Pausing Playlist on YouTube

Pause with a Nature boost

💚 nature-based Shorts playlist on the Canalside Life Coach YouTube Channel

Ever feel like you’ve lost track of you?

Nature mirrors back who you are - resilient, evolving 🦋

Slowing down outside helps you hear your inner voice.....

That voice is still there. Let’s listen to it.

Rediscover yourself in the stillness of nature...

Learn more about using the power of the PAUSE in your FREE step-by-step guide:

Find clarity and a path forward using my 4P Framework that has helped countless people just like you navigate life's challenges, big or small, with confidence and calm.

🟨

FREE sample of my Ebook DIY Life Coaching with the 4P Framework

💚

Coaching can guide the way - for personalised professional coaching, Book today! why not start at £35 for a half hour mini session?