Free Mindfulness Worksheets

Increase People's Calm & Resilience with our Top Mindfulness Worksheets

Share Mindfulness with Confidence using our FREE worksheets:

  • Grounding
  • Self-Compassion Break
  • Shadow Exercise
  • Emotional Awareness
  • Letting Go
  • Loving-Kindness Affirmations
  • Three Good Things Exercise
  • Witnessing Your Thoughts
free mindfulness worksheets, Free Mindfulness Worksheets

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(The following 6 worksheets on mindfulness are our most popular. Click on any and download it now for free!)

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Who created these free, printable mindfulness worksheets?

These free, downloadable mindfulness worksheets were written and curated by Sean Fargo, the founder of Mindfulness Exercises. 

Sean is a former Buddhist monk who has spent over 10 years helping people meet their challenges with greater ease. Sean has taught mindfulness and meditation in Fortune 500 companies, health and government organizations, prisons, hospitals, to families, and more. 

To share mindfulness with even more people, Sean Fargo now helps others teach and share these timeless lessons on living with greater peace, calm and resiliency. His experience and insight have made these mindfulness worksheets a valuable resource for anyone ready to help make this world a better place. 

To use these printable mindfulness activities you don’t need to be a mindfulness or meditation teacher, counselor, therapist, life coach or yoga instructor - although you could be! These mindfulness worksheets are easy to follow, whether you’re using them to enhance your own practice or to help someone else live more mindfully. 


How To Use Our Mindfulness Worksheets

Mindfulness is more than meditation. While formal seated practice is indeed a powerful way of developing mindfulness, it is not the only way we can explore this way of being. For those that enjoy journaling or reflective exercises, mindfulness worksheets are a useful tool to have by your side as you explore your life with greater awareness.

With 320 unique mindfulness worksheets for you to use, there is no shortage of written resources available to deepen your personal practice. These worksheets on mindfulness will gently guide you into new ways of thinking about yourself and your interactions with life, promoting your personal growth in beautiful ways.

But, before we get straight to it, let’s explore a bit more about what worksheets on mindfulness have to offer.


The Benefits of Mindfulness Worksheets

Most of us are aware of the benefits of mindfulness. Warmly regarded for its ability to ease stress and anxiety, improve sleep quality, increase happiness and contentment, and more, mindfulness is a powerful tool for helping us to get the most out of life.

Most often, what comes to mind first when we think about mindfulness practice is formal meditation. We envision someone seated quietly (in either silence or while listening to a guided meditation), refraining from engagement with the world around them. While this is indeed one picture of mindfulness practice, it is not complete. There are many ways to practice mindfulness beyond what we might first consider.

For example, mindfulness worksheets are an often overlooked tool that we can use to deepen our practice. Many worksheets involve some element of practice or reflection before probing us to more deeply considered whatever our experience may be.

Some of the benefits of using mindfulness worksheets in conjunction with more formal practice include:

  • Increased opportunity for reflection and contemplation
  • Increased opportunity to integrate the insights we encounter
  • Diversified way of learning mindfulness principles (both conceptual and experiential)
  • Opportunity to broaden our understanding about what mindfulness ‘looks like’
  • Opportunity to put written words to our feelings, which enhances self-expression
  • Increased opportunity for interaction, teaching, and sharing

For many of us who practice mindfulness, a gap exists (even if subtle) between our formal practice and our everyday life. Worksheets are one way to fill that gap. They give us a chance to reflect upon our practice, guiding us to make mindfulness more than a place we visit for 5, 10, or 20 minutes each day. 


How to Incorporate Mindfulness Into Everyday Life

Putting mindfulness into practice in our daily lives is sometimes easier said than done. We’ll often read something interesting, listen to an audiobook, or watch an inspirational video online and then tell ourselves that we’ll incorporate what we’ve read, heard, or seen into our daily habits. Frequently, though, something gets lost in translation: we want to create new habits of mindfulness, but the hectic pace of our daily lives can make for a challenging stumbling block.

Using mindfulness worksheets can make it easier to incorporate mindfulness into your daily life. For instance, a worksheet on transforming anger will offer concrete steps as to how you can manage anger when it arises as you move through your day, or gratitude worksheets that can be a helpful tool for a person to cultivate a positive and grateful mindset. With just as practical an application, a worksheet on scheduling worry time can help to broaden the way you organize your days and make room for life’s stressors. 

Additional ways to incorporate mindfulness into your everyday life using worksheets on mindfulness include:

  • Setting time aside each day to complete one written exercise
  • Using a journal daily to mindfully reflect upon what is moving through you
  • Making a list of your favorite mindfulness worksheets and the techniques they cover
  • Using worksheet themes as discussion topics when spending time with close friends and family
  • Setting an intention for your day after completing a worksheet to help deepen your commitment to its teachings

6 Unique Ways to Use Worksheets for Mindfulness

There are many different ways to use these free mindfulness worksheets. By considering these applications, their usage becomes not only more enjoyable but more diversified. Worksheets need not only be used in solitude. So, the following suggestions will expand your understanding of how these can be implemented into your life.

1. After silent meditation practice

Worksheets are a wonderful resource to engage with once we have sat and grounded our energy for at least five minutes. This helps us to bring the fullness of our attention to the questions and practices offered to us. 

2. With a close friend, family member, or intimate partner

If we are close with someone who is also interested in mindfulness, we might use worksheets as a way of connecting in a less than traditional way. We can practice exclusively and then share our reflections and experience with the person we’ve chosen to share this with.

3. In a guided workshop or seminar

If you are leading a workshop or seminar, mindfulness worksheets are a great resource to use as a teaching tool. It provides you as a teacher with a guideline to follow, and at the same time, it is a nice takeaway for those attending the session.

4. During a small gathering of close friends

With more and more people becoming curious about mindfulness, these worksheets may also be used in small, intimate groups. If you have a small group of friends who are interested in diving into this work, you might decide to be an informal leader or teacher and organize a group session of your own.

5. While on a personal retreat

Taking some time away from the busy world for a while? Download or print off your favorite worksheets (or those that sound most intriguing to you) and bring them along. These can act as an informal mindfulness guide while you step back from everyday life.

6. In corporate settings

If you think that certain worksheets might be useful for the workplace, speak with your manager or human resource coordinator to discuss how these worksheets might be implemented into team meetings. Allow yourself to think outside the box.

Have other ideas about unique ways to use these mindfulness worksheets? The sky is the limit! Let these 6 suggestions prompt you to thinking even further outside the box. There are no ends to how mindfulness can be explored and applied.


Mindfulness Worksheets for Adults

Our most popular mindfulness worksheets for adults help people reduce stress, live with less anxiety, and find peace from their emotional and physical pain. These favorite mindfulness exercises help cultivate gratitude, compassion and confidence. 

No matter the topic, mindfulness can help. Mindfulness is at the foundation of all our growth, learning and healing. When we bring mindful attention to our pain, suffering and challenges, or to any sense of lack in our lives, we have already begun to address it.

With mindfulness, we acknowledge the truth of this present moment, and can then select the next best course of action. Without it, we’re at risk of habitually reacting to our circumstances in ways that cause us (or others) pain.

Mindfulness encompasses more than just meditation. We are practicing mindfulness anytime we bring awareness to what we are experiencing, whether we’re meditating or mindfully washing the dishes. 

Mindfulness worksheets for adults help us integrate mindfulness into all aspects of our lives with unique mindfulness activities that ask us to be here, now.

  • Transforming Anxiety - Examine the 6 evolutionary responses we have to anxiety. Observe how fight, flight, freeze and others arise in your daily life.
  • Progressive Relaxation - Learn an evidence-based technique for inducing the body’s natural relaxation response. Use it daily, or when you need it most.
  • Bringing Support and Peace to Pain - Tend to emotional and physical pain by visualizing a trusted source of support.
  • Gratitude - Meditate on all that’s going well in your life. Ground yourself in appreciation, from moment to moment.
  • Meeting Mindfulness with Kindness - Soften self-criticism in your mindfulness practice and in daily life. Meet each moment with caring curiosity.
  • Letting Go Meditation - Explore the possibility of releasing what no longer serves you, using a mindful body scan.

Mindfulness Worksheets for Youth

Young adults and adolescents struggle with challenges around stress, identity, self-worth, confidence and relationships - just as adults do. They too, can benefit from quieting the mind and opening the heart, two core aspects of mindfulness.

Studies show that youth who practice mindfulness experience less stress, fewer physical ailments and overall improved well-being. For these reasons and more, The American Psychological Association recommends schools adopt mindfulness practices as part of their regular curriculum.[1

Right now, we can help our youth more skillfully navigate their lives with a variety of easily shareable mindfulness practices. Printable mindfulness worksheets for youth PDFs introduce young people to awareness and compassion practices they can carry with them for a lifetime.  

  • Replacing Judgment with Curiosity - Practice seeing the world from the perspective of a wider lens. Let go of judgments and apply an open curiosity.
  • Making Mindful Decisions - Let go of right and wrong with this 2-part exercise. Mindfully sense which choices feel better in your body.
  • Building Empathy - Practice this mindfulness exercise when interacting with others. Write down what you learn about yourself in the process.
  • Realizing Intention - Become aware of the intention behind your actions, and their consequences. Endeavor to act in ways that avoid harm.
  • Inspiring Trust Worksheet - Observe the connection between your actions, and other peoples’ trust in you. Journal about what you learn.
  • Noticing Your Patterns Of Communication - Observe what topics or issues you tend to talk about, and how people tend to respond. Are you communicating what you would like to?

Mindfulness Worksheets for Kids

Children as young as 3 years old can understand mindfulness concepts, although teaching mindfulness to kids takes a special skill set and understanding. Mindfulness worksheets for kids can help parents, teachers and other caregivers easily share mindfulness with kids in a fun and skillful manner.

Kids who learn mindfulness enjoy a solid foundation that supports future growth and learning. Mindful kids tend to be more focused and emotionally intelligent. They show a greater capacity for self-awareness, self-regulation and self-compassion. [2, 3]  

When teaching mindfulness to kids, fun comes first. Children often conflate learning with play and if they have fun, they’re more likely to make practice a habit. Nearly any mindfulness worksheet can be adapted for children, but the following fun activities and mindfulness games for kids may receive the most positive response.

  • Be Your Own Best Buddy - A self-compassion exercises for children ages 6-10. Kids practice caring for themselves with kindness.
  • What’s Your Weather Like Today? - A mindfulness worksheet to help kids identify their emotions, without judging them as good or bad.
  • Sounds and Silence - An all-ages practie to help young kids bring mindfulness to their senses. Ring a bell and listen for when the ringing ends.
  • Food Contemplation for Kids - Practice gratitude by thinking about where your food comes from, and by noticing how nourishing it is.
  • Snow Globe Exercise for Kids - Shake a snow globe and watch it settle. Sometimes we get shaken up too! If we sit still and breathe, we can settle.
  • Gratitude Games and Ideas for Kids - 7 mindfulness exercises to encourage kids to feel gratitude. Use them in the classroom, or at home.

Best Mindfulness Worksheets for Anxiety and Stress

Stress and anxiety are common forms of suffering that can be mediated, and prevented, with mindfulness. Mindfulness helps reduce stress by activating the parasympathetic nervous system to lower cortisol, blood pressure and heart rate.[4]  But mindfulness can do more than help us feel grounded in a moment of overwhelm. Continued practice makes us more resilient to stress. 

The following mindfulness worksheets for stress can both soothe and strengthen. Some help us find calm in our most painful moments. Others are focused on bringing mindfulness to the everyday situations that can make life feel overwhelming.

  • Find calm amidst a stressful moment
  • Relate to triggers with more patience and ease
  • Perceive stress from a healthier, growth mindset
  • Address the root causes of chronic anxiety
  • Monitoring Stress Reduction - Make a list of what you’re most reactive to. Observe how this changes with mindfulness practice.
  • Stress Eating Worksheet - Learn why stress can make us hungry. Explore mindful ways of coping with stress that don’t focus on eating.
  • Rating Anxiety in the Body and How to Sense It - Use mindfulness of the body to notice when anxiety arises. Contemplate what changes when we acknowledge what we feel.
  • One Breath at a Time - A brief teaching and breath exercise for cultivating mindful presence. Find calm by shifting perspective.
  • Calming Exhale Breath - Observe how anxiety influences our breathing. Learn how gentle breath manipulation can help us feel more calm with this guided meditation.
  • Breathing Into Tension Stress Detox - Notice where the body is holding on to stress. Use this guided relaxation to breathe your way to greater calm.

Best Mindfulness Worksheets for Self-Worth

Many of us struggle with the inner critic and feelings of being less than. In response, we may mistakenly look outside ourselves for something to make us whole. Mindfulness invites us to turn inward with kindness, to question the inner critic and ask ourselves, ‘Who am I, really?’ Our best mindfulness worksheets for self-worth help guide this exploration with care and self-compassion.

The following five mindfulness worksheets can help improve our sense of self-worth by bringing awareness to the inner critic. Instead of ignoring or trying to silence this voice, we replace our self-judgment with a stronger, more positive voice. We learn to speak to ourselves clearly, with characteristics that are in alignment with our genuinely loving personal values.

  • Observing My State of Mind - With meditation and contemplative prompts, notice your current state of mind, what is real and what is story.
  • Seeing Yourself With Love Worksheet - Through what lens do you see yourself? Practice viewing through a lens of love with a guided meditation and reflection questions.
  • Identifying Personal Values - Explore the values that are most meaningful to you. Reflect on whether you’re living in alignment with these values.
  • Meaning And Belonging In My Life - Reflect on where you’ve found meaning and belonging, and where you haven’t. Bring mindfulness awareness to patterns.
  • Taking Care of Yourself - Bring mindfulness to which activities bring you nourishment and joy. Are you doing these things as often as you’d like to?

Best Mindfulness Worksheets for Acceptance and Love

Self-compassion differs from self-worth, although the two are closely related. Those with a strong sense of self-worth are more likely to practice self-compassion, offering themselves grace and kindness in their challenging moments. 

Self-compassion is the act of accepting the fullness of our humanity and loving ourselves when we’re feeling down, just as we would care for a good friend. To effectively practice self-compassion, we must courageously bring mindfulness to our discomfort and pain.

Cultivate greater self-compassion with our most popular free mindfulness worksheets. PDFs for self-compassion encourage caring curiosity regarding our experience. By practicing presence with each moment just as it is, we develop empathy, understanding and self-acceptance.

  • Writing Self Compassion Worksheet - Practice speaking to yourself with the voice of self-compassion, by writing yourself a letter.
  • Loving Kindness Affirmation Worksheet - Create your own affirmations for forgiveness, self-love and compassion. Direct them toward yourself or others.
  • Loving-Kindness - Learn a variation of the classic loving-kindness, or metta, meditation. Reflect on how the practice was for you.
  • Mindful Body Acceptance - Soften self-criticism around the body with a guided meditation. Reflect upon the body with gratitude.
  • The Gift of Rest - Question what prevents you from doing nothing and resting. Learn to give yourself the gift of rest.

Best Mindfulness Worksheets for Motivation

It’s not easy to trade lifelong, self-sabotaging habits for a new, more mindful way of being. But we can do so with the help of mindfulness activities. Worksheets for cultivating motivation help us stay the path of personal development by reminding us of the benefits of moment-to-moment presence. 

Mindfulness serves as the foundation for all our learning, growing and healing. If we wish to be the best version of ourselves, we cannot fail by cultivating mindfulness. What we may find, as we pay closer attention to who we really are, is that we already have within us everything we need to succeed.  

  • Strengths Exploration Worksheet - Witness your inner strength and honor it. Bring mindfulness to your natural resiliency with this reflection exercise.
  • Building Inner Strength Worksheet - Build inner strength by observing where in your day you already feel strongest. Learn to recognize patterns.
  • Three Good Things Exercise - Increase overall well-being with this nightly gratitude exercise. Minimize your natural negativity bias.
  • Empowering Three Intelligence Centers - Bring mindful awareness to the head, heart and body. Which do you rely on most to help you navigate through life?
  • The Alternative Way - Bring more presence and tenderness to all of your actions. An exercise and reflection questions to help you move less hurriedly through life.

How to Access Free Mindfulness Worksheets

Here at MindfulnessExercises.com, you’ll find a plethora of mindfulness-related worksheets and exercises that can contribute to your pursuit of a more mindful, conscious existence. We have compiled more than 300 individual mindfulness worksheets that you can make use of at your own pace. Each one is designed to be a personalized, highly focused tool that’s aimed at raising your awareness of how you interact with others, increasing your mental clarity and sense of focus, and augmenting your ability to be resilient in your daily existence.

Some would prefer to make use of these worksheets using their computer. That’s easy to do: all you have to do is download them to your laptop, phone, or tablet. This way you can use them regardless of whether or not you have an internet connection. Of course, if you’d prefer to tackle them in print form using a pen or pencil, you can always print them out rather than downloading them.

Alternatively, if you like the pen and paper style but don’t have a printer, you can use your own journal to write down notes and reflections in response to the worksheet. Take your time to read through the worksheet you’ve chosen before completing the practices and follow-up questions


Additional Mindfulness Resources

If you are interested in other less than traditional ways to practice mindfulness, eBooks and free mindfulness courses are available to explore at your leisure. Many of these also include guided practices, but the benefit of having them offered in these formats is that you are provided with the opportunity to learn conceptually as well.

For those that are ready to make a long-term commitment, the 100 day mindfulness challenge is free to join and offers prompts in much the same way that these worksheets do. The main difference is that the mindfulness challenge will arrive in your inbox each day, so you will be continually reminded to practice. If you feel the call, you can dive into this challenge at any time.

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