List mindfulness planning
BE YOU
“We would accomplish many more things if we did not think of them as impossible.” – Vince Lombardi
Present-moment anchors
- “This is the present moment — I am here.”
- “I am here.”
- “May I be patient with my healing.”
Hold-the-hard
- “I hold this hard with an open heart.”
- “This pain is part of my story; I sit with it kindly.”
- “I feel this sorrow — I do not have to fix it right now.”
- “It’s okay to be both joyful and grieving; both are true.”
- “I give myself permission to rest even while I ache.”
- “I hold my grief and my gratitude together.”
- “This is hard; I am here for myself.”
Gratitude & acceptance
- “Thank you for this day.”
- “I carry both light and sorrow.”
- “May I rest with what is.”
4-line short -mantra ( said slowly)
- May I be patient with my healing.
- This is hard; I am here for myself.
- I hold my grief and my gratitude together.
- May I be patient with my healing.
Bridging to planning (short)
- Ground: place a hand on your chest, take three slow breaths. Say: “This is the present moment — I am here.”
- Ask: “What needs my attention now?”
- Brief scan: “What from earlier matters?” then “What will likely happen next that I can influence?”
- Decide one next action and say it aloud.
Quick on-the-go grounding
- Place your hand where it feels natural. Breathe once. Say: “This is the present moment — I am here.”
Simple morning intention
- “Today I will notice one small kindness.”
any lines can be a
pause, a mantra, or a check-in through day.
BE YOU
“We would accomplish many more things if we did not think of them as impossible.” – Vince Lombardi
Thumb & forefinger
BE YOU
“We would accomplish many more things if we did not think of them as impossible.” – Vince Lombardi
