Mindfulness · worksheet 42
Here you are not trying to breathe differently: you observe your breath as it is. Your mind will often wander; coming back to the breath is the exercise.
Before you start
- What it is for: To train your attention: noticing when your mind wanders and gently coming back.
- 5 to 15 minutes a day. Better to start short and lengthen gradually.
- Your mind will wander many times: it isn’t a failure, it is what minds do. Each return is a repetition, like at the gym.
- If focusing on your breath makes you nervous, rest your attention on your hands or on sounds.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The number of times you drifted off is not a score: each return is a successful repetition. Look above all at the last column: are you treating yourself a little more gently?
If you find it hard
If the breath makes you anxious, choose another anchor: sounds, your feet on the floor or your hands.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer the basic mindfulness practice: observing the breath without changing it and kindly coming back each time the mind gets distracted.
Anyone starting out with mindfulness; rumination, anxiety. Adults and adolescents. Duration: 5-15 min a day.
References
Segal, Z. V., Williams, J. M. G. & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
