Mindfulness Practice Worksheet

Mindfulness is the practice of paying attention to the present moment with openness, curiosity, and acceptance. It's about noticing what's happening right now without judgment.

How familiar are you with mindfulness practice?

Current mindfulness experiences - Check all that apply to you:

What drew you to explore mindfulness practice?

Take 5 minutes to practice mindful breathing. Focus on your breath without trying to change it. When your mind wanders, gently return attention to breathing.

Guided Breathing Exercise Instructions:

1. Find a comfortable seated position
2. Close your eyes or soften your gaze
3. Notice your natural breathing rhythm
4. Feel the breath entering and leaving your nostrils
5. When your mind wanders, gently return to the breath
6. Continue for 5 minutes

After completing the breathing practice, reflect on your experience:

How did you feel before?
How did you feel after?
How often did your mind wander?
What did you notice about your breath?
Any challenges or insights?

Rate the effectiveness of this breathing practice for you:

Choose an object nearby (plant, candle, photo, etc.) and observe it mindfully for 3 minutes. Notice colors, textures, shapes, and details without judging or analyzing.

What object did you choose to observe?

Describe your mindful observation experience:

Practice observing your thoughts without getting caught up in them. Notice thoughts as mental events that come and go, like clouds passing in the sky.

Common patterns in your thinking - Check all that apply:

Thought Labeling Exercise:

For the next few minutes, notice your thoughts and gently label them. Examples: "planning," "worrying," "remembering," "judging."

Transform routine activities into mindfulness practices by bringing full attention to what you're doing in the present moment.

Which daily activity would you most like to practice mindfully?

It's normal to encounter challenges when learning mindfulness. Identifying your specific challenges helps you develop strategies to work with them.

Challenges you've experienced - Check all that apply:

Helpful strategies and reminders:

Challenge	Helpful Strategy
Mind wandering	This is normal! Gently return attention without judgment. Wandering is part of the practice.
Restlessness	Try shorter sessions, open eyes, or walking meditation. Notice restlessness with curiosity.
No time	Start with 2-3 minutes. Use waiting times or daily activities as practice opportunities.
Falling asleep	Practice with eyes slightly open, sit upright, or try walking meditation.
Increased discomfort	You're becoming more aware, which is progress. Practice accepting discomfort with kindness.

What strategies will you try to work with your challenges?

Create a sustainable mindfulness practice that fits your lifestyle and goals.

Your mindfulness practice goals:

Weekly Practice Schedule:

Day	Practice Type	Duration	Notes
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

How will you remember to practice? (reminders, triggers, etc.)

What support do you need to maintain your practice?

What surprised you most about your mindfulness exercises today?

How do you envision mindfulness benefiting your daily life?

One commitment you're making to yourself about mindfulness practice:

Remember: Mindfulness is a practice, not a perfect. Be patient and kind with yourself as you develop this skill.

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