As humans, it's natural for our minds to wander — a Harvard study found we spend nearly half our waking hours thinking about something other than what we are doing in the present moment. Whether dwelling on the past, contemplating our to-do list or worrying about the future, this constant mind wandering can directly impact our hauora (health) and happiness.
Being mindful is the antidote.
Thankfully, being mindful doesn't require quitting our jobs, selling everything we own or embarking on a silent retreat in the woods. Mindfulness is about being in the moment, observing our thoughts, aurongo (emotions) and the world around us.
Here are 31 prompts to help you on your mindfulness journey:
I can see...
I can smell...
I can taste...
I can hear...
I can feel...
I am proud of...
I find joy in...
I love noticing...
I am grateful for...
I am inspired by...
My whānau (family) is...
I feel loved when...
I share love by...
Being myself means...
I feel calm when...
My breathing is...
A whakataukī (saying) I like is...
In nature, I feel...
My favourite place is...
I am working on...
I'd like to try...
A favourite memory is...
I'd tell my younger self...
My body feels...
I like this time of life because...
A goal I have is...
I smiled when...
My wellbeing is strongest when...
I am looking forward to...
I can make a difference by...
I can be more mindful by...
Use the prompts however you like each day — journal, draw or think. We hope you enjoy your mindfulness journey.
Ngā mihi (thanks),
The Ruatahi Medical Centre Team
