Mindfulness Quotes for the New Year: 31 Days to Refresh, Recharge, and Reset
Now that the frenzy of the holidays is over, it’s time for us to refresh, recharge, and reset so we can focus on a new year that is free from chaos.
We can begin by focusing on mindfulness quotes that will help us settle our minds and relearn the importance of staying in the present moment. Mindfulness matters to all of us, especially in midlife and beyond when it becomes more difficult to focus.
I’ve gathered thirty-one of my favorite quotes about mindfulness to get us started — one for each day of January.
My Mindfulness Plan for the New Year
I’m going to write one of these inspirational quotes on four sticky notes and post them in strategic places around my house each day. If you work outside the home, I suggest also posting one in your car and one on your computer at work. These are the places I’ve decided on:
- the bathroom mirror
- the top of the stairs
- a kitchen cabinet
- my computer
We currently have five or six additional articles about mindfulness on Sassy Sister Stuff. If you have forgotten the many benefits of mindfulness (ie: reduced stress and anxiety, improved sleep quality, better focus and emotional regulation, lower blood pressure and reduced chronic pain, greater self-compassion, and more), I invite you to revisit any of the articles linked in this post. I’ve also included a Frequently Asked Questions section in this article so you can have a quick refresher.
But back to the thirty-one mindfulness quotes for January. With the quotes posted around your home and work in strategic places where you will see them and can read them often, you’ll be able to get started on your mindset for a great year! They will help you refresh, recharge, and reset so your mind is calmer, more present, and ready for the challenges of a new year. Let’s get started!
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31 of the Best Mindfulness Quotes for January
Don’t forget to STOP and take time to read each quote wherever and whenever you see one of your sticky notes. You can also use these quotes in your journaling practice or choose your favorite mindfulness journal prompts to improve your life each day.
1. “If it’s out of your hands, it deserves freedom from your mind too.” – Ivan Nuru
2. “Wherever you are, be there totally.” – Eckhart Tolle
3. “Nothing is worth more than this day. You cannot relive yesterday. Tomorrow is still beyond your reach.” – Johann Wolfgang von
4. “Be kind to yourself. If you forget your mindfulness habit, try to practice self-compassion.” — Within Meditation
5. “In mindfulness one is not only restful and happy, but alert and awake.” — Thich Nhat Hanh
6. “Mindfulness is awareness without criticism or judgment.” – Jan Chozen Bays
7. “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” — Jon Kabat-Zinn
8. “You can’t be mindful when your mind’s full.” — Jack Butcher
9. “Mindfulness is the aware, balanced acceptance of the present experience.” — Sylvia Boorstein
10. “Cultivating a generous spirit starts with mindfulness.” – Nell Newman
11. “Paradise is not a place; it’s a state of consciousness.” — Sri Chinmoy
12. “If you want to conquer the anxiety of life, live in the moment, live in the breath.” — Amit Ray
13. “Mindfulness, simply stated, means paying attention to what is happening; it’s about what is really going on.” — Nell Newman
14. “Mindfulness is deliberately paying full attention to what is happening around you– in your body, heart, and mind.” — Jan Chozen Bays
15. “A mind is like a parachute. It doesn’t work if it isn’t open.” — Frank Zappa
16. “Mindfulness helps us to live in harmony with our thoughts, words, and actions.” — Amit Ray
17. “Be aware of your breathing. Notice how this takes attention away from your thinking and creates space.” — Eckhart Tolle
18. “There is a great beauty in observation, in seeing things as they are.” — Jiddu Krishnamurti
19. “A flower does not think of competing with the flower next to it. It just blooms.” — Zen Shin
20. “Always mind your surroundings.” — Liam Neeson, Batman Begins
21. “The first important step into the now is to become aware of whatever surrounds you.” — Eckhart Tolle
22. “The quieter you become, the more you can hear.” – Ram Dass
23. “Every time we become aware of a thought, as opposed to being lost in a thought, we experience the opening of the mind.” — Joseph Goldstein
24. “This is the real secret of life – to be completely engaged with what you are doing in the here and now.” — Alan Watts
25. “Training your mind to be the present moment is the number one key to making healthier choices.” — Susan Albers
26. “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” — Buddha
27. “Look past your thoughts, so you may drink the pure nectar of This Moment.” — Rumi
28. “Be happy in the moment, that’s enough, each moment is all we need, not more.” — Mother Teresa
29. “Mindfulness helps you to touch the wonders of life for self-nourishment and healing.” — Thich Nhat Hanh
30. “I promise myself that I will enjoy every minute of the day that is given me to live.” — Thich Nhat Hanh
31. “Our life is shaped by our mind, for we become what we think.” — Siddhartha Gautama
There you have my favorite quotes about mindfulness by the top spiritual and philosophical leaders in the practice—Thich Nhat Hanh, Eckhart Tolle, Jon Kabat-Zinn, and others.
Now you’re all set to begin your mindfulness plan for the new year! You can include mindfulness affirmations in your plan for a reset… they are very helpful, too.
And, don’t forget to review the Frequently Asked Questions below. There is a lot of great information in the answers.
Check out this Daily Companion Book by Michelle Maros… I’ve been a fan of her and her mom, Barb Schmidt, for years. I’ve ordered it to keep on my nightstand… for the start and end of each day! 💜
Frequently Asked Questions about Mindfulness
Check out these FAQs to expand your understanding of mindfulness. As you learn more, you will internalize the beliefs and improve the quality of your life.
Q1. What is the 3-3-3 rule in mindfulness?
The 3-3-3 mindfulness rule is a quick grounding technique for anxiety: Name 3 things you see, then 3 sounds you hear, and finally move 3 parts of your body, helping shift focus from racing thoughts to the present moment using your senses to calm your nervous system. It’s an accessible, tool-free practice that interrupts worry loops by engaging sight, sound, and physical sensation, helping you feel more grounded and in control.
Q2. What is mindfulness in simple words?
Mindfulness is the practice of paying full attention to the present moment—your thoughts, feelings, body sensations, and surroundings—without judging them, simply noticing them as they arise. It’s about being aware now, rather than getting lost in worries about the past or future, helping you stay grounded and respond to life more calmly.
Q3. What are the many benefits of mindfulness?
Mindfulness offers extensive benefits, including reduced stress, anxiety, and depression, improved focus, better emotional regulation, and enhanced self-awareness, leading to greater calm and resilience. Physically, it can lower blood pressure, improve sleep, reduce chronic pain, and boost overall immune function, linking mental clarity to better physical well-being. It strengthens relationships and helps in managing various mental health conditions and chronic illnesses by teaching you to respond rather than react to life’s challenges.
Q4. Are grounding and mindfulness the same?
Grounding focuses on immediate, sensory-based anchoring to the present moment, using techniques (like the 5-4-3-2-1 method) to quickly regain control during intense stress or trauma; mindfulness is a broader practice of non-judgmental awareness of all thoughts, feelings, and sensations, serving as a lifestyle to cultivate overall presence, with grounding techniques often being a tool within mindfulness to handle acute overwhelm. Think of mindfulness as the general state of being present, and grounding as an emergency brake to return to that state when you’re spiraling out of control.
Q5. What is the 5-4-3-2-1 method?
The 5-4-3-2-1 method is a popular grounding technique using the five senses to manage anxiety, stress, or panic by focusing on the present: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste, bringing you back to reality and calming your nervous system.
Q6. What are the 3 C’s of mindfulness?
The 3 C’s of mindfulness generally refer to Curiosity, Compassion, and Calm, guiding you to explore your present experience with an open, kind, and steady attitude, rather than judging or reacting impulsively, helping you build resilience and inner peace. Curiosity, Compassion, and Calm are a widely recognized set of thoughts for fostering a mindful mindset.
Q7. What are the 5 R’s of mindfulness?
The 5 R’s of mindfulness offer a framework for responding to challenging moments: Recognize thoughts/feelings, Relax the body/breath, Review options (what can you control), Respond wisely, and Return to the present moment, often with a gentle “Not right now” to wandering thoughts, helping you move from autopilot to intentional awareness and calm.
Final Thoughts
For a mindful January, focus on new beginnings with presence. Embrace the quiet of winter for inner reflection, and anchor yourself in the breath, with mindfulness quotes.
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Remember, conscious breathing is your anchor. When in doubt, remember my all-time favorite mindfulness practice: Pause… Breathe… Relax. Appreciate the quiet beauty of winter to stay grounded and hopeful for a wonderful new year.
You may want to check out these related articles that will support your mindfulness practice:
- How to Tame Your Anxiety Over the Unknown in an Uncertain World
- 7 Daily Habits to Help You Find Calm, Presence, and Focus
- What is Slow Living? 7 Principles to Simplify Life & Create More Joy
Love to ALL! ~ Susan
