Take notice, me aro tonu

Wellbeing / Take notice, me aro tonu

Remember the simple things that give you joy  me aro tonu ki ngā mea māmā noa i ngākau harikoa ai koe.

Be curious and catch sight of the beautiful, remark on the unusual. Notice the changing seasons. Try savouring the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.

  • Learn useful techniques for becoming more aware of life as it is happening. Stop for a while; take 10 mindful breaths in and out, calming the body and mind, then simply rest where you are noticing everything that is going on around you. This practice incorporates four keys aspects of mindfulness training: Stopping – Calming – Resting – Noticing. Together, these four steps are innately healing. Use an everyday environmental cue (the phone ringing, email alert etc) as a reminder to pause and breathe for three breath cycles, and take notice of the world around you.
  • Learn yoga or meditation, or have a mirimiri (massage) to sooth and relax your body.
  • Be mindful of the first mouthful of food you eat. See if you can really pay attention to all the flavours and textures of the food, the act of chewing and the act of swallowing. During the following meal, see if you can be aware of the first two mouthfuls of food, and so on.
  • Take the opportunity to sit quietly in a busy place like an airport or a mall and notice the interactions between people.
  • Try to get out of your work environment during breaks. Go for a walk into a nearby park, being mindful of your breathing, your footsteps and the environment around you.
  • Climb your maunga, swim in your awa or moana and korero karakia with tangaroa.
  • Spend time gardening or create a green space in your home or office where you could grow a few small plants, such as herbs, on a windowsill.
  • Take notice of the night sky. Be aware of what phase the moon is in and how the visible constellations change throughout the year.
  • Go for a bush walk, try to identify the different animal and plant species you see and photograph them while taking the time to really notice what you are photographing.
  • Practise gratitude; keep a diary by writing down three things for which you are grateful on a daily or weekly basis. Take the time to give a special thank you to people who support you everyday.
  • At the end of the day ask friends, family or colleagues what the best thing was about their day and listen with interest when they respond.
  • Begin meetings with a karakia (prayer) or short reflection (eg, an inspiring quote) followed by a brief silent period, allowing people to breathe mindfully and bring their full attention into the room. End in a similar fashion.