Short exercises to come back to your body and the present moment, to do on your own, at home or during the day.
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To understand better
Mindfulness, made simpleWhat it is, what it isn’t and how to start→Breathing and anxiety: what the science saysWhat breathing can do, and what it can’t→
All worksheets on this topic · 14 worksheets
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Coming back to the body and the present moment · 6 worksheets
042-5 minDropping anchorComing back to the present moment when anxiety risesSee the worksheet →155 min · several daysSlow breathingSlow breathing to accompany anxietySee the worksheet →163 min · several daysThe three-minute breathing spaceA brief mindfulness exercise to step out of autopilotSee the worksheet →1710 min · several daysThe short body scanLiving in your body rather than your head (mindfulness)See the worksheet →195-10 minMaking room for the sensationWelcoming anxious sensations instead of fighting them (acceptance)See the worksheet →2010 minSTOP: not acting in the heat of the momentA distress tolerance skill (DBT)See the worksheet →
Mindfulness · 5 worksheets
385-10 minThe raisinDiscovering mindfulness by eating a food very slowlySee the worksheet →395-15 minMindful walkingPaying attention to the walking bodySee the worksheet →40a few min · several daysA mindful everyday activityStepping out of autopilot during an ordinary taskSee the worksheet →4110 minListening to sounds, then thoughtsObserving what comes and goes (mindfulness)See the worksheet →425-15 min · several daysBreath meditationComing back to the breath, again and again (mindfulness)See the worksheet →
Breathing, relaxation and resources · 3 worksheets
435 min · several daysThe calming sighA short breathing pattern with a long out-breath (cyclic sighing)See the worksheet →4410-15 min · several daysReleasing the musclesA brief progressive muscle relaxationSee the worksheet →4515-20 min · several daysMy calm placeBuilding an inner resource of calm (stabilisation)Better with your psychologistSee the worksheet →
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).
