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.
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.
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