02.00 Mindful Meditations

This section contains two mindful meditation audio recordings. These recordings are linked below. Read the instructions on the worksheets that follow, then engaging in each of the mindful meditations.

Worksheet 02.01 Basic Mindful Meditation

Before engaging in the Basic Mindful Meditation exercise, rate yourself on all the dimensions listed below by circling the appropriate number in the appropriate space. After completing this worksheet, listen to the Basic Mindful Meditation audio recording linked below. Remember, don’t just listen…participate! If the recording asks you to take a deep breath, you will get more out of the meditation if you follow its directions instead of just listening to its directions.

Basic Mindful Meditation

When you have completed the Basic Mindful Meditation by listening to the recording and following its suggestions, complete the second worksheet and compare your results. Did your numbers change?

STRESS

TOTALLY STRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

DEPRESSION

TOTALLY DEPRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CALM

HAPPINESS

TOTALLY UNHAPPY—0—1—2—3—4—5—6—7—8—9—10 TOTALLY HAPPY

DISCOMFORT

TOTALLY UNCOMFORTABLE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY COMFORTABLE

CONCENTRATION

TOTALLY DISTRACTED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CONCENTRATING

CLARITY

TOTALLY FUZZY —0—1—2—3—4—5—6—7—8—9—10 TOTALLY CLEAR

BODY TENSION

TOTALLY TENSE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

COMPLETE THIS NEXT SECTION AFTER THE BASIC MINDFUL MEDITATION

Now that you have completed the Basic Mindful Meditation exercise, rate yourself on all the dimensions listed below by circling the appropriate number in the appropriate space.

Did any of your numbers change?

STRESS

TOTALLY STRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

DEPRESSION

TOTALLY DEPRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CALM

HAPPINESS

TOTALLY UNHAPPY—0—1—2—3—4—5—6—7—8—9—10 TOTALLY HAPPY

DISCOMFORT

TOTALLY UNCOMFORTABLE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY COMFORTABLE

CONCENTRATION

TOTALLY DISTRACTED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CONCENTRATING

CLARITY

TOTALLY FUZZY —0—1—2—3—4—5—6—7—8—9—10 TOTALLY CLEAR

BODY TENSION

TOTALLY TENSE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

Worksheet 02.02 Mindful Body Scan Meditation     

Before engaging in the Mindful Body Scan Meditation exercise, rate yourself on all the dimensions listed below by circling the appropriate number in the appropriate space. After completing this worksheet, listen to the Mindful Body Scan Meditation linked below. Again, don’t just listen, but do the visualizations suggested in the recording.

Mindful Body Scan Meditation

When you have completed the Mindful Body Scan Meditation by listening to the recording and following its suggestions, complete the worksheet below again, and compare your results. Did your numbers change?

STRESS

TOTALLY STRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

DEPRESSION

TOTALLY DEPRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CALM

HAPPINESS

TOTALLY UNHAPPY—0—1—2—3—4—5—6—7—8—9—10 TOTALLY HAPPY

DISCOMFORT

TOTALLY UNCOMFORTABLE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY COMFORTABLE

CONCENTRATION

TOTALLY DISTRACTED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CONCENTRATING

CLARITY

TOTALLY FUZZY —0—1—2—3—4—5—6—7—8—9—10 TOTALLY CLEAR

BODY TENSION

TOTALLY TENSE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

Now that you have completed the Mindful Body Scan Meditation exercise, rate yourself on all the dimensions listed below by circling the appropriate number in the appropriate space.

Did any of your numbers change?

STRESS

TOTALLY STRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED

DEPRESSION

TOTALLY DEPRESSED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CALM

HAPPINESS

TOTALLY UNHAPPY—0—1—2—3—4—5—6—7—8—9—10 TOTALLY HAPPY

DISCOMFORT

TOTALLY UNCOMFORTABLE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY COMFORTABLE

CONCENTRATION

TOTALLY DISTRACTED—0—1—2—3—4—5—6—7—8—9—10 TOTALLY CONCENTRATING

CLARITY

TOTALLY FUZZY —0—1—2—3—4—5—6—7—8—9—10 TOTALLY CLEAR

BODY TENSION

TOTALLY TENSE—0—1—2—3—4—5—6—7—8—9—10 TOTALLY RELAXED