60 QUICK
MINDFULNESS PROMPTS
For K-12 Professionals To Cultivate Calm & Focus
BASED ON MY HE.A.R.T.S. METHOD BOOK
BY DOCTOR CATALINA
In this follow-up to Break Free From The Cycle Of Stress And Overwhelm With My H.E.A.R.T.S. Method, Dr. Catalina Andrade offers a practical and compassionate guide for bringing mindfulness into your daily routine without adding more to your to-do list.
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BOOK CONTENTS
Bring Mindfulness Into Your Day
→ 1 Moment At A Time
As a school professional, your day is full of responsibilities, emotions, and people who rely on you. Amid the nonstop pace of school life, how do you create moments of calm, clarity, and connection?
In this follow-up to Break Free From The Cycle Of Stress And Overwhelm With My H.E.A.R.T.S. Method, Dr. Catalina Andrade offers a practical and compassionate guide for bringing mindfulness into your daily routine without adding more to your to-do list. This book includes:
Inside my H.E.A.R.T.S. Method book, you will find:
60 quick mindfulness prompts designed specifically for busy school professionals ...
Simple practices that take 30 to 60 seconds ...
Ideas for using prompts individually or during staff meetings, emails, or wellness initiatives ...
A bonus section with mindfulness prompts you can use with your students ...
With practical mindfulness prescriptions, real-life applications, and a holistic approach to well-being, this book empowers you as a school professional to not only take care of yourself but also positively impact your students, colleagues, and school communities.
My H.E.A.R.T.S. Method invites you to embrace mindfulness as a way of living, resulting in a positive ripple effect throughout your school and community.
AUTHOR MESSAGE
Doctor Catalina
It has been over 30 years since I began my mindfulness journey, and I have witnessed a remarkable shift in how mindfulness is viewed, especially in education. When I started sharing mindfulness practices two decades ago, mindfulness was rarely mentioned in school settings. Now, it is heartwarming to see it gaining traction across classrooms, staff rooms, and school communities.
And yet, there is something I continue to notice. Many people treat mindfulness as an “emergency tool”, something to turn to only when stress becomes overwhelming. But, from my experience, mindfulness is most powerful when it becomes a natural part of your day, not just a reaction to stress.
If you have read my first book, Break Free From The Cycle Of Stress & Overwhelm With My H.E.A.R.T.S. Method, you know that my approach is different. Mindfulness should not feel like one more thing on your already long to-do list. Instead, I encourage you to take small, consistent moments, 30 seconds, 1 minute, maybe 5 minutes tops, to pause, breathe, and recenter throughout your day.
The truth is that working in education is fast-paced and often unpredictable. That is why spreading short mindfulness practices throughout your day is much more sustainable and impactful than trying to carve out large chunks of time. My goal is to help you embody mindfulness from the inside out so that it becomes part of who you are, not just something you do.
This is why this book offers 60 quick and simple mindfulness prompts designed with busy school professionals like you in mind. Each prompt supports the foundation I introduced in my H.E.A.R.T.S. Method: a six-phase journey that guides you toward lasting inner calm and resilience. If you have not read it yet, I highly recommend it, as it will deepen your understanding and experience of the prompts in this book.
Rather than diving into the philosophy or research behind mindfulness (though I love both!), I invite you to explore and experience it directly. Use these prompts and notice what shifts in your body, mind, and emotions. You will be your own best mindfulness guide.
Here are a few ways you might begin to use this book:
1. Start with yourself. Try a prompt at the beginning or end of your workday or between interactions with students, families, or colleagues.
2. Use mindfulness to reset. Especially after a challenging moment, which, as you know, happens often in school life. These prompts can help you reflect and recenter.
3. Lead by example. If you are a school administrator, wellness advocate, or committee member, consider using these prompts to open staff meetings, share in weekly newsletters, or integrate into a school-wide wellness initiative.
4. Support your students. Once you have practiced the prompts yourself, or if you are already bringing mindfulness to your students, you will find a special bonus section at the end of this book with quick prompts tailored for elementary to high school students.
Above all, remember that mindfulness does not have to be perfect. It just needs to be practiced. Be curious, keep it simple, and let it be a source of ease and joy in your day.
So go ahead. Flip to a random page, read the prompt, and try it out. That is what this book is all about: quick and simple mindfulness prompts that create meaningful shifts.
With much care,
Doctor Catalina
DoctorCatalina.com
YouTube: @HeartsMethod
LinkedIn: @Dr.CatalinaAndrade
WHAT ARE YOU WAITING FOR?
Available on Amazon.com and other online book retail outlets.
Dr. Catalina is a trusted mindfulness expert for K-12 school professionals, offering practical strategies to manage stress, enhance well-being, and bring mindfulness into daily life. Her signature H.E.A.R.T.S. Method was born from her own mindfulness journey and years of experience working with clients.
