Returning to the Basics
Lately, I’ve been learning something new—not just to deepen my own practice, but to support others in a more grounded, intentional way. I’m training to teach mindfulness in a group setting, and it’s taking me right back to the basics. Not just knowing about mindfulness, but really embodying it. There is a real shift when we go from speaking about something to actually doing it.
“As you start to walk out on the way, the way appears.”
~Rumi
My 7am Practice
So each morning at 7am I am practising mindfulness. Some days I find it extremely hard, my mind is pushing me to get on with the day and onto the next thing. I realise that I find stillness difficult. I am more able to be present when walking or moving. Connecting within my body without the commentary is hard for me. I guess it is the years of developing the skill to observe in my head! There’s something beautifully humbling about being a beginner again.
Mindfulness: A Different Relationship With Life
Mindfulness has long been part of my therapeutic and coaching work. I’ve often encouraged clients to pause, breathe, and come back to themselves when life feels overwhelming. But what I’m learning now is that mindfulness isn’t just a useful tool to bring out in a crisis—it’s a way of relating to all of life. It helps us to be present with whatever is here, without getting pulled into the commentary about it.
We’re so used to labelling our experience—good or bad, right or wrong. But mindfulness invites a different relationship. One where we witness what’s happening without judging it. Without the need to fix or fight. Just being with what is.
It’s different from visualisation, which is something I also love and use often. Visualisation takes you on a journey—it helps you imagine, dream, and create new possibilities. It’s brilliant for building hope and stepping into future-focused change. But mindfulness is about the here and now. It’s about noticing the urge to resist or escape, and gently returning to what’s real in this moment.
And here’s the interesting bit—when we truly accept what is, without striving or judgement, we’re not giving up. In fact, that’s when we can see things more clearly. If we are not caught up in wishing it were different we have the head space to decide what we are able to do right now. That’s when we can respond wisely, rather than react from stress or fear.
There’s also powerful science behind this. Research shows that practising mindfulness or meditation for just 30 minutes a day can actually change the brain. The amygdala—the part that’s responsible for fear and emotional reactivity—shrinks. This isn’t just about feeling better; it’s about creating lasting change in how we respond to life.
An Invitation to Practise With Me
Invitation: I’d love to invite you to be part of this journey with me.
I’m sharing guided meditations on Youtube and am aiming to this regularly.
Here’s one I did recently – they’re aimed to be simple and quick to follow:
I am also going to have a live space for meditation and will share details next month.
Free Online Mindfulness Group (6 Places)
As I train to lead mindfulness in a group setting, I’m offering a free online mindfulness group for 6 people. It’s a space where we can practise together, where I can hone my skills, and where we can all reflect on how regular practice makes a difference. At the end of the sessions – some feedback to help me provide evidence for my training is the exchange I would welcome. This group will start from 23rd March. Please email me info@carriedubbertherapy.co.uk
If you want to be on the list – I’d love to share this mindful experience with you!
