Worksheets Archive

Assessing vs Judging Others

What’s the Difference? According to the dictionary, ‘Assess‘ means, “To determine the value, importance, or extent of” and defines ‘Judge‘ as, “To form an opinion…

How to Teach Meditation: Story, Teach, Tool

A worksheet for mindfulness teachers on the three-step Story, Teach, Tool model for structuring a session: open with a story, draw out the teaching, then offer a practical tool.

Reducing Complexity

A mindfulness worksheet on easing the complexity the mind adds to daily life, with simple ways to return to the present moment and reflection questions on where to simplify.

How to Teach Meditation: Sharing with Authenticity

A worksheet for mindfulness teachers with a short self-guided practice and reflection questions for finding your own voice and sharing meditation more authentically.

Observing My State of Mind

A mindfulness worksheet with a ten-minute noting practice and reflection questions for observing your state of mind as an outside observer would.

How to Teach Meditation: Coming from the Heart

A worksheet for mindfulness teachers with a short practice and reflection questions for clarifying your heartfelt intention for sharing meditation.

Noting Your Way of Being

A mindfulness worksheet for checking in with your overall way of being, noticing how it affects your wellbeing and relationships, and considering practices that help.

Setting an Intention Before Your Session

A printable worksheet for mindfulness teachers to write an intention statement before leading a meditation class, workshop, or retreat session.

Making Mindful Decisions

A printable mindfulness worksheet for working through a decision. It includes a short meditation for noticing how two different choices feel, followed by reflection questions.

Identifying Strengths and Room to Grow

A printable worksheet for mindfulness teachers to reflect on their strengths and the areas where they have room to learn, with curiosity and compassion.

Creating Quiet Time at Work

A printable mindfulness worksheet with suggestions for making space for quiet time during the workday, even if it starts with a single breath.

Clarifying Your Vision

A printable worksheet for mindfulness teachers to reflect on why they want to teach and who they feel most called to support.

Addressing Another’s Concerns

A printable worksheet for reflecting on another person's worries and how you can support them mindfully and compassionately.

Addressing Fear, Doubt, and Uncertainty

A printable worksheet for new and aspiring mindfulness teachers to meet fear, doubt, and uncertainty with compassion, curiosity, and patience.

Fixing versus Serving

A worksheet for mindfulness teachers on the difference between fixing and serving, and why approaching students as an act of service may make us more effective teachers.

Time and Energy Activity

A worksheet for listing how you spend your time and energy in a typical week, at work and outside of work, and circling the activities that make a positive difference.

Important Mindfulness Concepts

A worksheet glossary of mindfulness concepts often discussed by leading teachers and researchers, from acceptance and anchor to beginner's mind and the default mode network.

Finding Gratitude

A worksheet for meditating on gratitude, with a drawing and writing activity for illustrating what you feel grateful for as a daily reminder.

Common Meditation Practices

A worksheet that defines common meditation practices, including guided and self-guided meditation, focused attention, open monitoring and noting.

Care Most About Activity

A worksheet for listing what you care most about at work and outside of work as a word cloud, with the most cared-about items written largest.

Brief History of Science-Based Mindfulness in US

A four-page worksheet tracing how mindfulness entered US science and medicine, from William James in 1890 and Donald Hebb in 1949 to Jon Kabat-Zinn's MBSR in 1979 and today's brain research.

Power of Acceptance – Mindfulness Worksheet

Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.

Cultivating Mindfulness of Speech

Cultivating Mindfulness of Speech. Mindfulness of speech helps us become aware of when we are being truthful, and when we are not.

Five Hindrances

Five Hindrances. Each hindrance has both a negative and a positive aspect. Finding the balance between the two, we find balance in our minds.

Joyful Effort

Joyful Effort. If meditation didn’t lead to joy, and if joy was unavailable along the path, why would we ever meditate?

Impermanence

Everything arises, lasts for a while, and passes. This worksheet pairs that reminder with a brief classic Buddhist meditation on death and reflection questions.

Four Stages of Meditation

Four Stages of Meditation. Understanding the classic four stages of meditation can be an inspiration for your practice.

Cultivating Joy – Mindfulness Worksheet

Cultivating Joy. When we’re joyful, we lose awareness of self and become fully connected to the present moment.

Noticing your Helpers

Noticing your Helpers. The following meditation and mindfulness exercises can help us notice our helpers. We have never been alone, even now.

Cultivating Equanimity – Mindfulness Worksheet

Cultivating Equanimity. When we’re in a state of equanimity, our feet are firmly planted on the ground, and we are stable.

Working with Boredom – Mindfulness Worksheet

Working with Boredom. Why do our moments of peace, in which there’s seemingly nothing to do, translate to boredom rather than joy?

Being Still

Being Still. When we’re present, quiet, and still, we open ourselves to the possibility of recognizing that where we are is pretty good.

One Thing at a Time

One Thing at a Time. The practice is the same: gently come back to your focus and start again. Doing one thing at a time.

Be Your Own Best Buddy (Kids)

Be Your Own Best Buddy (Kids). This practice will help kids to build on the attention and love you give them.

When You Just Can’t Meditate

When You Just Can’t Meditate. A worksheet for the days meditation feels out of reach: name what is getting in the way without judgment, and notice how it feels in your body.

Walking Meditation – Mindfulness Worksheet

Walking Meditation. Sometimes, it can feel impossible to sit still, let alone to sit still and “do nothing”. Not moving can feel daunting.

Self-Kindness Part II

Self-Kindness Part II. This can be done immediately following Part I of the Self-Kindness meditation, or on its own.

Self-Kindness Part 1

Self-Kindness Part 1. A meditation worksheet that starts from the breath and invites you to call to mind a loving presence and imagine receiving its kindness.

Right Speech – Mindfulness Worksheet

Right Speech. When we are silent, we’re able to tune in more easily to the harshest conversations – the ones we have with ourselves.

Puppies Meditation

Puppies Meditation. A short meditation worksheet for meeting your own difficult feelings the way you would meet a small child, puppy or kitten in distress: with a soothing presence.

Outdoor Meditation

Outdoor Meditation. A three-page worksheet for resting against a tree, feeling the support of the ground, and listening to the life and sounds around you.

One Breath at a Time – Mindfulness Worksheet

One Breath at a Time. A mindfulness worksheet on using the breath, like the recovery saying "one day at a time", to come back to the present moment instead of dreading what has not happened yet.

Naming the Feelings Meditation

Naming the Feelings Meditation. A meditation worksheet that pictures each thought as the tip of an iceberg and invites you to name the emotion beneath it.

Mindful Body Acceptance

Mindful Body Acceptance. A meditation worksheet for noticing how you speak to yourself about your body, and for resting in a kinder relationship with it.

Movement Meditation

A slow movement practice done lying down, with eight gentle exercises for staying present with difficult emotions in the body, including when sitting still feels like too much.

Meditation with a Pet

Meditation with a Pet. This isn’t a formal meditation, but more of an experience that can be done in the company of a pet.

Loving Kindness Meditation – Mindfulness Worksheet

A loving-kindness practice that moves through the body part by part with well-wishing phrases, then widens the circle of kindness outward to all beings.

Loving Kindness – The Child that is You

Three visualizations for meeting a hard moment with kindness by imagining your younger self, as a child and as an infant, beside you.

What’s Your Weather Like Today? (Kids)

A short script for parents to read with a child, using weather as a way to name and talk about feelings.

Sounds and Silence (Kids) – Mindfulness Worksheet

A listening game for children: ring a bell or chime, listen until the sound fades into silence, then notice the quiet.

Gratitude When You’ve Got Attitude – Worksheet

A meditation for when gratitude feels out of reach: notice difficult emotions in the body first, then see whether any gratitude arises.

Chocolate Meditation

Chocolate Meditation. Food is such an interesting part of our consciousness. We need food… and we can also “use” food.

Staying with Emotions – Mindfulness Worksheet

A practice for noticing where a difficult emotion lives in the body and staying with the physical sensations rather than the labels and stories.

Mindfulness Worksheet For Chaotic Times

For Chaotic Times. This worksheet offers a practice you can use when there is something unpleasant happening that you can’t control.

Meditation on Life and Death – Mindfulness Worksheet

A contemplative practice on impermanence, with quotations from the Dalai Lama, the Buddha and Pema Chödrön, followed by a meditation on the fact that our lives, and the lives of those we love, end.

Worksheet for Loving Kindness Visualization – The Spheres

Loving Kindness Visualization – The Spheres. As you’ll see, this is a visualization that uses sports-related imagery!

Walking Meditation

Walking Meditation: a free mindfulness worksheet to download as a PDF and work through at your own pace.

True Nature of Mind

True Nature of Mind: a free mindfulness worksheet to download as a PDF and work through at your own pace.

The Mother Meditation

The Mother Meditation: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Past, Present, Future

Past, Present, Future: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Loving-Kindness Meditation Worksheet

Loving-Kindness Meditation Worksheet: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Limitless Awareness

Limitless Awareness: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Gratitude -Mindfulness Worksheet

Gratitude -Mindfulness Worksheet: a free mindfulness worksheet to download as a PDF and work through at your own pace.

From Big to Small (to Big)

From Big to Small (to Big): a free mindfulness worksheet to download as a PDF and work through at your own pace.

Everything Fresh and New

Everything Fresh and New: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Contentment – Mindfulness Worksheet

Contentment – Mindfulness Worksheet: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Calming Exhale Breath

Calming Exhale Breath: a free mindfulness worksheet to download as a PDF and work through at your own pace.

A New Perspective on Emotions

A New Perspective on Emotions: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Earth Element

Earth Element: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Noticing Movement through Breath

Noticing Movement through Breath: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Grounding through Body Awareness

Grounding through Body Awareness: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Pleasant vs Unpleasant

Pleasant vs Unpleasant: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Exploring the Five Senses

Exploring the Five Senses: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Timing Your Contributions to Conversations

Timing Your Contributions to Conversations: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Your Free Mindful Life Design Worksheet

A free worksheet for reflecting on your life as it is now and planning how to bring mindfulness into your daily routine.

Finding the Meaning in My Life

A mindfulness worksheet in two ten-day parts: first noticing how much meaning your days hold and where it comes from, then setting a daily intention and reflecting on it each evening.

Transforming Anxiety

An easy to follow mindfulness exercise for those who need help in eliminating anxiety from daily life and re-establishing one’s sense of calm.

Mindfulness of Sounds

A mindfulness meditation on sound, with a free PDF worksheet. You might rest your attention on the sounds around you, without needing to identify them.

Eating Meditation

A simple eating meditation for practicing mindfulness with food. You might slow down, notice taste and texture, and enjoy each bite.

Body Scan Meditation Worksheet

A body scan meditation is a simple way to notice and ease tension. Get into a comfortable position. “Scan” your body from head to toe, taking note of any tight or tense areas.

Self Compassion Break Worksheet

Practicing self-compassion is important to achieving greater clarity, compassion, & mindfulness in our lives. Try this free mindfulness exercise worksheet.

Breath Awareness Meditation

Breath awareness meditation promotes physical & mental relaxation that can significantly reduce stress on the body and mind. Try our worksheet!

Six Questions For Greater Accomplishment

A mindfulness worksheet of six reflection questions, four daily and two weekly, about what is disturbing you, new possibilities, relationships, nurturing yourself, and where your attention is.

Transforming Anger

To begin Mindfulness Exercise on Transforming Anger, this worksheet will be useful to increase awareness and give ideas to bring about transformation.

Living with Personal Integrity

A mindfulness worksheet for reflecting on living with personal integrity: what was most important to you, how you acted on it, and the same two questions about the people you spoke with.

Aligning With Your Mission

Aligning with your mission. The worksheet will be helpful to reflect on how you are relating to your experiences today to align your purpose and goals.

The Art of Generous Learning

In the Art of Generous Learning, realize that teaching others is a generous act, but being willing to learn from others can be generous as well.

Decentralizing Pain

A reflective worksheet for looking at pain, and the story you tell about it, from a different angle. It complements, and does not replace, care from a health professional.

• Rick Hanson

Taking in the Good

Taking in the Good is a practice created by psychologist Rick Hanson. This worksheet guides you to notice a good moment, stay with it for several seconds and let it register.

Loving-Kindness Meditation – Mindfulness Worksheet

Loving-Kindness Meditation – Mindfulness Worksheet: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Body Scan Meditation Practice

What is body scan meditation, and how can you practice it? One of the foundational mindfulness practices, explained with a simple way to begin.

Tracking Your Insights

A short worksheet for recording the insights that arise in your practice: what prompted them, how you shared them, and what you will do next.

Replacing Judgment with Curiosity

Replacing Judgment with Curiosity: a free mindfulness worksheet to download as a PDF and work through at your own pace.

Mindful Parenting – Mindfulness Worksheet

Mothers often say their number one challenge is feeling overwhelmed. A reflection on making peace with the busyness of parenting, opening with a line from Brené Brown.

Stress Eating

A mindfulness worksheet and journal for noticing when stress, rather than hunger, is driving the urge to eat, and for trying mindful eating as an alternative response.

Walking Meditation Worksheet

Bring meditation into your daily life with walking meditation, a common practice in Vipassana and Zen Buddhism.

Eye Gazing

Trataka, or eye gazing, is a concentration practice from the yogic tradition: rest your gaze on one object and bring it back whenever it wanders. Go gently and stop if your eyes feel strained.

Tonglen

Feeling stuck, cold, alienated, loveless, or alone? Open up yourself to love and connection with others by practicing this mindfulness exercise on Tonglen.

Sky Gazing

A simple open-awareness practice: rest your gaze on the sky, let thoughts pass like clouds, and return to the breath whenever you like.

Self-Inquiry

Self-inquiry is a meditation technique that turns attention toward the feeling of being me. Who are you? What is your deepest, most intimate experience of being you?