11 Mindfulness Worksheets and Templates to Live in the Present Moment
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How busy are you during your waking hours?
Does it seem like you’re attending to a number of things all at once? Do you feel that no matter how many items you cross off your to-do list, there are still a lot more to be done?
Are you constantly multi-tasking—planning your day as you commute to work, or keeping an eye on the kids while doing some chores?
Oftentimes, we are so busy taking care of all the necessary stuff in our daily lives that we tend to miss out on what is happening in the present moment.
We forget to stop and smell the flowers—to be mindful of our surroundings.
Today, we’re sharing a collection of mindfulness worksheets that can help you become mindful in every aspect of your life.
But before we get to our list, let’s learn more about the way of mindfulness.
What You Will Learn
- The Benefits, Importance, Meaning, and Way of Mindfulness
- Final Thoughts
The Benefits, Importance, Meaning, and Way of Mindfulness
Why is mindfulness important?
Cognitive scientists have done numerous studies on the benefits of mindfulness. Some of their findings include:
As it turns out, mindfulness is an important component for our happiness and well-being.
But what exactly is mindfulness? Jon Kabat-Zinn, one of the main people to bring mindfulness to mainstream consciousness, defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally.”
Author Narayan Liebenson Grady provides some pointers on how to be mindful in her book When Singing, Just Sing—Life as Meditation:
“When sitting, just sit.
When eating, just eat.
When walking, just walk.
When talking, just talk.
When listening, just listen.
When looking, just look.
When touching, just touch.
When thinking, just think.
When playing, just play
And enjoy the feeling of each moment and each day.”
Let’s check out some worksheets that can help you do just that!
1. Growing Greatness
This worksheet is designed to help kids develop mindfulness. It helps them go through the day with intention.
The worksheet has guide questions to help kids plan out their days. First, one prompt helps them to formulate a goal regarding the general emotion they want to feel for the day.
Next, they write an action plan on how they can make the day great for themselves. Then, they also write a plan on how they can help others have a good day.
The last two guide questions can be answered at the end of the day. They allow kids to reflect on what transpired and acknowledge a “win” situation, as well as an area where they can improve in the future.
2. 10 Minutes to Recognize the Good Stuff
Sometimes we become anxious when we think of the things that could go wrong. This anxiety prevents us from seeing the good stuff present in our lives.
This worksheet helps you recognize the things that you have and consider the “good stuff,” such as:
As the title suggests, filling out this worksheet will not take you more than 10 minutes.
3. Inside and Outside
Here is another worksheet designed for kids to learn about the concept of mindfulness.
Kids often struggle with big feelings and negative thoughts. To help them recognize and process these thoughts and feelings, a worksheet such as the one above can help. It aims to transform negative thoughts and emotions into something positive.
More importantly, a worksheet like this helps parents understand what their children are struggling with, and helps them provide the right kind of support their children need.
4. My Brain Dump List
via Our Mindful Life
Does it often feel like your thoughts dwell too much on chores on your to-do list, goals that are only half-way accomplished, news from your doctor, or some annoying remark from a family member that you wish you’d had a smart comeback for?
With these thoughts on your mind all day, it is difficult to focus on anything else.
What you need is a brain dump.
This worksheet allows you to write down everything that bugs you in the following categories:
The goal is to unload all of these thoughts on paper in order to free up space in your mind for fresh ideas.
5. Currently Happening in Life
This template encourages you to take stock of the things you are enjoying in your life right now.
A worksheet like this is a helpful tool for putting the spotlight on the fun and positive things that are happening in your life, rather than dwelling on the negative or disappointing things.
After filling in this worksheet, you’ll likely realize that there are a lot of things to be thankful for.
6. My Not To Do List
Sometimes, our inability to focus stems from trying to do everything all at once. We also tend to try to control everything that’s going on not only in our lives, but also in the lives of people close to us.
This can provide a lot of stress.
To counter this, we need to be reminded to sometimes have a “hands off” attitude when it comes to things that are beyond our control.
This worksheet is an effective tool to help us remember that it is important to acknowledge our limits and lower our stress levels.
Making our “not to do list” teaches us to let go and appreciate the time when we are not controlling the outcome of every event in our lives.
7. Self-Reflection Sheet
via Love Our Minds
This worksheet is part of a self-care kit designed for college students.
It can be used to check in and get into a positive mindset when things are starting to become overwhelming.
The worksheet contains prompts to identify what kind of day you’re having. Furthermore, it helps pinpoint your current emotion.
More importantly, this worksheet helps you focus on positive things by prompting you to name something that you’re proud of and something that you are grateful for.
Taking care of our mental health is of paramount importance. When things seem overwhelming, allow yourself to take a break in order to regroup and recharge.
8. Mindfulness Scavenger Hunt
This worksheet encourages mindfulness in the classroom.
Whether you’re introducing the concept of mindfulness to your class for the first time or you need an activity that re-energizes your students, this worksheet may be helpful.
It has spaces where students can write sensations related to the following categories:
This worksheet also relieves anxiety and helps students focus on their tasks.
9. Mindful Reflection
via Mindful Schools
2020 has been a challenging year for all of us. This worksheet encourages us to reflect on the things we’ve learned, achieved, and faced.
It uses the analogy of a rose, thorn, and bud to help us be mindful of our experiences.
Rose – Identify the positive things that happened.
Thorn – Challenges you faced or something that you needed help with.
Bud – Unlocked potentials, new discoveries about the self.
This worksheet can be used in a classroom setting, although it is also ideal for family reflections at home.
10. Mindful Exercises
via Therapist Aid
This worksheet provides several how-to’s for incorporating mindfulness throughout the day.
The sheet contains detailed instructions for several mindfulness practices, such as:
If you’re going through an overwhelming day, taking time to do at least some of the exercises from this worksheet can help lower your stress levels.
11. Changing Habits
via Mindful Hub
The practice of mindfulness is a powerful force in helping you change a habit.
This worksheet harnesses that powerful force and gives you tools for improving yourself.
In this worksheet, there are three areas identified for changing your bad habits:
For each category, there is a suggested activity, such as mindfulness meditation, that addresses the challenges you might encounter.
Mindfulness is not just something you do to calm your racing thoughts.
It is a practice that centers you and helps bring back your vitality. The constant practice of being mindful is the wellspring of happiness and good health.
We hope that the mindfulness worksheets featured in this collection are able to inspire you to live life with intention.
If you are looking for more resources about mindfulness, you might want to check out the following posts: