Goal of the wheel:
Even though it is valuable, mindfulness and its benefits are often neglected because people don’t know where to begin. This spinning wheel aims to take away intimidation associated with starting to practice mindfulness. The preset prompts in the wheel are a starting point for the user and the wheel is numbered 1-16, ensuring that the user can customize their own prompt list. Once familiar with these mindfulness exercises, the user can personalize the wheel and cater it toward their individual interests and goals for their own spirituality.
Sample/Starting Prompts:
1. Senses exercise: five things you see, four things you can feel, three things you can hear, two things you can smell, one thing you can taste.
2. Write down a small list of what you are grateful for at this moment.
3. Go on a short walk and identify what you find beautiful, exciting, or calming in the nature surrounding you.
4. Choose something around you to draw a sketch of.
5. Stand up and move around with a light stretch.
6. Write down what you will let go off, and throw it away.
7. Take a moment to listen to a favorite song.
8. Write down one, small personal goal that you want to focus on today.
9. Try a breathing technique like box breathing: inhale, hold, exhale, hold for four seconds each
10. Scan your body for tension, identify areas of stress, and adjust them to feel relaxed.
11. Name a few things you love or admire about yourself.
12. Choose an affirmation to repeat throughout the day that reminds you of a greater sense of purpose.
13. Mindful Posture Reset: Sit or stand tall, roll your shoulders back, and take one deep breath. Notice how the ground is supporting you and the air is moving around you.
14. Look around and notice one color and see how many different shades of that color you can find around you.
15. Mindful Technology Break: Put away all technology for five minutes and enjoy the peace without it while noticing any urge to check it.
16. Counting: Look around you and notice how many of one thing you can find. This could be counting people, shoes, animals, etc.