Mindfulness worksheets (Our Top 5)

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This page provides effective mindfulness worksheets to help individuals develop mindful awareness and acceptance. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Mindfulness worksheets?

Mindfulness Worksheets are worksheets and exercises that can be used in the form of self-help exercises or also in therapeutic and clinical settings under the guidance of a professional mental health practitioner. 

These worksheets are designed to educate individuals about various mindfulness techniques so as to build mindful awareness and acceptance as well as help individuals develop self compassion. 

The worksheets also invite individuals to explore issues that they face that prove challenging, as well as be mindful in their goals setting and the way they spend their time so as to develop healthier and more mindful ways of living. 

What is mindfulness?

Mindfulness is a state of being and more proficiently a way of life where the individual actively imagines in the act of cultivating full awareness of the present. 

This awareness of the presence is related to both the world outside and around the individual and the world within the individual in terms of thoughts and feelings.

A person who practises mindfulness may begin with putting effort to bring about all of their senses to focu on what they’re experiencing right now however, over time, it becomes a way of life- done without much effort and with a greater understanding of one’s self. 

Mindfulness is the experience of being present with the here and now. The state of Mindfulness is an experience of your present feelings, thoughts, and behaviour. It is the act of paying attention to yourself, your body, and the world around you.

It is the complete opposite of living in an autopilot mode of existence which can cause various problems, mental health related issues, stress, and an overall poor sense of well being. 

Being mindful requires you to let go of the past, and the worries of the future and simply focus on the present and the things you can do in the present. This can help you move past unnecessary anxious and depressive thoughts that are unnecessary and often causing dysfunction. 

Mindfulness is widely accepted and encouraged by philosophers, psychologists, and spiritual guides, and has garnered traction in mainstream society with various gurus and social media influencers talking about the practice. 

Although originally articulated as a part of Buddhism,  it is often taught independent of religious connotation and it is now seen as a lifestyle choice that can help improve well-being.

There are Buddhist themes in modern-day mindfulness, such as meditation, breathing exercises, and being one with the world- however, in modern or secular mindfulness, there is no need to connect religious or spiritual meaning to one’s practice of mindfulness. 

Meaning that one does not have to adhere to the Buddhist faith to be mindful. Infact, there has been a rising trend of mindfulness now being part of the science of wellbeing where mindfulness practises have been studied scientifically and empirically to help researchers understand what mindfulness does and how it impacts wellbeing. 

Mindfulness exercises worksheet

What does this worksheet do?

This worksheet is a psychoeducational worksheet that is designed to teach individuals exercises that they can learn, do, and apply to develop mindful awareness and acceptance. 

How will this worksheet help?

This worksheet helps to create mindful awareness individuals by teaching them techniques such as mindfulness meditation, body scan, mindful eating, and five senses.

How to use this worksheet?

To use this worksheet, learn about these exercises as much as you can. 

Give yourself the space to practice the exercises while also allowing yourself to make mistakes. 

Be compassionate when you do make mistakes and try again. 

You can access this worksheet here

Mindfully identifying problems worksheet 

What does this worksheet do?

This worksheet has been designed to enable individuals to develop a mindful awareness of what problems they might be facing in their day to day lives by reflecting on what is causing them distress. 

How will this worksheet help?

By identifying problems, thai worksheet helps individuals develop awareness and this can intune help them develop strategies to cope or manage their problems. 

How to use this worksheet?

To use this worksheet, note down the problem that you might be facing and reflect on what you can do to manage these problems and note them down in the space provided. 


Mindful goal setting worksheet

What does this worksheet do?

This worksheet has been designed to help individuals take mindful effort to set realistic goals, break them up into smaller achievable chunks, and develop a strategy to accomplish these goals. 

How will this worksheet help?

This worksheet helps individuals to be mindful in their goal setting and developing strategies that can help them achieve their goals. 

How to use this worksheet?

Use this worksheet by noting down the goals you have for yourself- it could be daily goals or monthly goals or yearly goals. 

Make note of how you can break down the goals into smaller chunks based on the resources that you have. 

Now, develop strategies for each smaller chunk that can help you achieve your goals. 

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Daily Routine Mindfulness worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to keep track of their daily routine as a way to develop an awareness of one’s behaviours and things one does throughout their day without paying mindful attention. 

How will this worksheet help?

This worksheet helps individuals to learn about their own patterns of behaviours and by creating this awareness individuals cna make appropriate changes that allow them to live more healthy and fruitful lives. 

How to use this worksheet?

Use this worksheet as a tracker to keep track of your daily habits and patterns as you go throughout the day and make note of what you do that could  be unhelpful or unhealthy. 

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Self Compassion Pause Worksheet

What does this worksheet do?

This worksheet has been designed to enable and guide individuals through the process of practising mindfulness and self-compassion. 

The worksheet invites each individual to learn what self compassion is, how to practice self compassion, and accept suffering as a natural part of life. 

How will this worksheet help?

This worksheet helps individuals to learn how to practice self-compassion and apply it to their life.

How to use this worksheet?

To use this worksheet, follow the instructions provided, 

First, take a moment to learn what self-compassion is and why it is so important provided in the worksheet.  

Then, follow the worksheet to learn how to pause and be mindful of that moment.

Next, Follow the instructions and move a hand on your chest, give yourself a hug, or make physical contact with yourself in some other way as a way to express compassion towards yourself. 

After this is the important step of acknowledging suffering.

You can access this worksheet here


Getting Started with Mindfulness. Mindful.org. Retrieved on 17th January 2022. https://www.mindful.org/meditation/mindfulness-getting-started/

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