Mindfulness-Based Approaches worksheets
MBCT, MBSR, and the broader integration of contemplative practice into clinical work.
Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn at UMass in the late 1970s, brought formal mindfulness practice into mainstream healthcare. Mindfulness-Based Cognitive Therapy (MBCT) adapted that program specifically for the prevention of depressive relapse.
All Mindfulness-Based Approaches worksheets (21)
Five-Senses Grounding Exercise
A short worksheet that walks you through naming five things you can see, four hear, three touch, two smell, and one taste.
Body Scan Script
A printable thirty-minute body scan script in the MBSR/MBCT tradition for systematic attention to bodily experience.
Three-Minute Breathing Space
A short MBCT-derived practice for stepping out of autopilot in the middle of a busy day.
Mindful Walking Practice
Instructions for a slow, attentional walking practice that can be done indoors or out.
Loving-Kindness Meditation Script
A guided script for the traditional metta practice of extending wishes for wellbeing to self and others.
Urge Surfing Worksheet
A mindfulness worksheet for riding out a craving or urge by attending to its rise and fall in the body.
STOP Skill Pocket Card
A four-letter mindfulness micro-practice (Stop, Take a breath, Observe, Proceed) for use during a triggering moment.
RAIN Practice Worksheet
A printable RAIN practice (Recognize, Allow, Investigate, Nurture) for working with difficult emotion.
Mindful Breathing Counter
A short-form breathing meditation worksheet with a simple counting scaffold.
Sitting Meditation Setup Sheet
A logistics worksheet for designing a sitting practice you can actually keep.
Mindful Self-Inquiry Prompts
A set of five prompts for sitting with a difficult emotion instead of pushing it away.
Self-Compassion Break Script
A short three-step script (mindfulness, common humanity, self-kindness) drawn from Kristin Neff's work.
Soothing Touch Practice
A handout on the physiology of soothing touch and how to use it in moments of distress.
Window of Tolerance Map
A worksheet for plotting your nervous-system states and the cues that signal you're leaving your window.
Container Visualization Script
A guided imagery script for temporarily setting aside intrusive material in a mental container until session.
Safe Place Imagery Script
A grounding imagery script for building a vivid, sensory mental refuge you can visit when activated.
Grounding Skills Menu
A printable menu of grounding skills (5-4-3-2-1, cold water, naming objects) organized by intensity.
Pendulation Practice Card
A short reference for moving attention between activated and calm states, drawn from somatic experiencing.
Decentering Practice Sheet
A short practice for stepping back from thoughts and noticing them as mental events rather than facts.
Mindful Eating Journal
A printable journal for slowing down meals and reconnecting with hunger and fullness cues.
Compassion-Focused Imagery Script
A guided imagery script in the Compassion-Focused Therapy tradition for cultivating an inner compassionate figure.