Pāhonoa te oro

Grinberg emphasized the power of conscious observation. The simplest practice is just noticing: the breath, bodily sensations, or the sounds around you. Take 2–3 minutes a day to fully observe without labeling or judging anything. This trains your mind to perceive reality more clearly, noticing patterns in your thoughts and feelings. Instead of reacting automatically, you start responding intentionally. For example, when feeling stressed at work, notice the sensation in your chest or shoulders.