Tracking Your Insights is a short worksheet for recording what you notice in your practice. It asks what insight arose, what prompted it, how you shared it, and what action you will take from it, with space for additional notes.
Tracking Your Insights
SF
Sean FargoPublished April 12, 2016 · Updated October 21, 2026 · 1 min read
Printable Worksheet
Tracking Your Insights
PDF·161 KB
A mindful companion to this worksheet
Returning to the present
Awareness is the ground every other practice stands on. “Tracking Your Insights” is an invitation to come back from the past and the future and meet your life as it is actually happening.
How mindfulness can help
Mindfulness is mostly the practice of returning. We are not trying to silence the mind, only to notice when attention has wandered and bring it back to the breath, the body, or the sensations of this moment. Each return is the practice.
Gentle steps to try
- Rest in one sense. Choose one sense, sound, touch, or sight, and let your attention rest there for a slow minute.
- Notice the wandering. When the mind drifts, you might quietly note “thinking” and lead it back. Noticing is not failing.
- Ease off the effort. You do not have to make anything happen. Awareness is already here. Let yourself rest in it.
- Let it spill over. Bring the same attention to washing a dish, walking to the door, or greeting someone.
The present moment is the only place life is happening, and it is always available. It welcomes you back every time.
For teachers, therapists & coaches
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