Mindful Watching helps you calmly focus on your surroundings.
What is Mindful Watching?
This tool can help you learn how to calmly focus on the present moment.
During the mindfulness exercise, you are guided by relaxing audio to notice the different things you can see around a farm – the shape, textures, light, depth, and little details of the garden, animals, and fruit.
How does it help?
Mindful Watching can improve your awareness and ability to focus on what you can see around you. It can help you learn to notice when you’ve become distracted by your thoughts and redirect your attention to what you can see. This can be helpful if your thoughts are upsetting or distressing because you can find relief by simply looking around you.
What is mindfulness?
Mindfulness is about calmly focusing on the present moment. This involves holding your attention to the feelings in your body or what you can sense around you, observing thoughts and emotions as they come and go, and redirecting your attention to where you want it to be.
It’s not about trying to “not think” or clear your mind. It’s about noticing your thoughts and letting them pass, like watching clouds in the sky. Doing this can often result in a feeling of calm.
What if mindfulness doesn’t work for me?
Some people struggle with being mindful when it’s in the form of meditation or sitting still. If this is the case for you, then you could try practising mindfulness more actively by doing something that gets you moving. For example, you could focus on your senses or the feelings in your body while walking in the bush or going for a swim.
The key is to find the right activity for you and then practise staying focused, noticing thoughts, and redirecting your attention to what you are doing in the present.
How to be mindful?
There are different ways you can start being more mindful:
- Focusing your attention on your senses and feelings in your body during routine activities, such as eating breakfast or showering.
Try Mindful Watching now
Small Steps Toolbox
These tools have been developed to help with feelings of anxiety, stress, or low mood. Each tool only takes a few minutes. Health and wellbeing is an ongoing journey - so try them out and see what works for you.
Te Whakatau i te Wairua
Mā tēnei tūmahi ka kite koe i te pānga o ō mahi ki ō kare ā-roto. Kei konei hoki ētahi tūmahi hei hiki ake i ō kare ā-roto.
Te Whakahou i ngā Whakaaro
Mā tēnei tūmahi, hei tautohu ngā tauira hua-kore e whāia ana e ō whakaaro me ō whakapono, ā, ki te whakahoungia ērā āhuatanga, i roto i te wā, ka pai ake ai ō kare ā-roto, ka pai ai hoki ō whakatau hei hiki anō i tō hauora.
Te Mōhio ki ngā Tohu
I tēnei tūmahi, ka arahina koe ki te tautohu i ngā rongo o te tinana i te wā e pā kinohia ana tō ngākau. Mā ēnei tohu koe hei ārahi ki tētahi ara rerekē, arā, ki te mahi i tētahi o ngā tūmahi, ki te te tiaki rānei i a koe anō.
Te Āta Whakahā
He tikanga whakaataata tēnei, e āta whakahā ai te tangata, ki roto, ki waho anō kia tau te mauri, kia whakatā hoki te wairua. E arahina ana tēnei tūmahi e tētahi ata tāoreore e ngongo ana, e tuku ana hoki i te hau.
Te Whakarongo Pīkari
Mā tēnei pūkenga, ka āta arotahi koe ki ngā kupu a te tangata, kaua ki ētahi wāhi anake o āna kōrero. I tēnei tūmahi, ka whakangungua koe ki te whakarongo, ki te āta mōhio hoki i ngā wā e aro atu ana koe ki wāhi kē.