Mindfulness Techniques You Can Use in Everyday Life

Man sitting in nature

Rachael Kable started her successful podcast, The Mindful Kind, in 2016 and it’s already clocked up 1.5 million downloads and averages 130,000+ downloads per month. She is a Melbourne-based mindfulness mentor. Here, she shares some mindfulness tips that can help any novice.

Have you ever wondered how to practice mindfulness?

Mindfulness can seem confusing, vague, or unclear, yet mindfulness techniques can be both simple and meaningful to use in daily life.

When I wake up in the middle of the night and my mind starts running through my to-do list, I’ll use a mindfulness technique to slow down my thoughts and become present (which often helps me relax and fall back asleep).

Before starting a public speaking presentation (when my nerves are usually going haywire), I’ll use mindfulness techniques to keep my mind present, rather than visualising everything that could go wrong and getting myself more worked up.


Mindfulness is about being present in the moment with a sense of openness and curiosity about what there is to experience. Instead of attaching judgements or labels, try to observe in a non-judgmental way – for example, rather than labeling an emotion as wrong or bad, try to observe the emotion. Where do you feel the emotion in your body? Are there physical sensations attached to the emotion? Is the emotion rising or fading? Can you simply acknowledge “I am feeling (insert emotion) at the moment”?

Observing emotions is a mindfulness technique you can use in your everyday life. Notice the emotions which arise, explore how they actually feel and notice how they can come and go.

Another mindfulness technique you can use on a regular basis is to notice your senses. Become aware of what you can see in the world around you. At first, you might just notice objects. A window, trees, the sky. Then, perhaps you’ll see different colours. Green, blue, yellow, pink, grey. You might notice shadows, different textures, light and movement. Spend a few moments just watching.

Move your attention to your sense of sound. Allow sounds to come and go, without needing to block anything out or actively search for sounds.

Notice your sense of touch. Can you feel different materials against your skin? Are there areas of warmth or coolness? What is the texture of the ground like beneath your feet?

Observe any lingering flavours in your mouth. Is there a taste which is salty, sweet, or savoury?

Finally, notice anything you can smell. Fragrances may be subtle (or not so subtle!). You might just feel the air moving in and out of your nostrils.


Mindfulness techniques such as observing your emotions and tuning in to your senses can be meaningful ways to become present and more open-minded in your daily life. Even though these techniques are simple, they require you to focus your attention (and the more you practice, the easier it can become). I hope you enjoy trying these techniques out for yourself.

To learn more about mindfulness, you might like to read my book or listen to my podcast – both called The Mindful Kind.

Lead image: Simon Migaj on Unsplash 

Mindful Kind Rachael Kable - book cover

The Mindful Kind

by Rachael Kable


If you’re feeling overwhelmed, pressured, anxious and disconnected, this book will change your life, one mindful step at a time.

A guide from a popular podcaster to de-stressing and becoming happier by becoming more mindful in your everyday life.

  • Learn why it’s vital to prioritise self-care, wellbeing and mental health.
  • Discover effective and practical mindfulness and meditation strategies and learn to apply them in all life areas, including work, relationships and self-care.
  • Learn skills to increase resilience and improve wellbeing throughout their lives.
  • Be encouraged and inspired to create an ongoing mindfulness practice.

Posted on November 20, 2019 by

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"Mindfulness Techniques You Can Use in Everyday Life"

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