Mindfulness & Present Moment Living – Therapeutic Toolkit

 


🗓️ Part 1: Daily Awareness Check-In

Objective: Build self-awareness and bring attention to the present moment.

Instructions: At least once per day, pause and answer the following:

  1. What am I feeling right now?
    (Emotionally & physically)
    👉 _______________________________________________

  2. What thoughts are passing through my mind?
    👉 _______________________________________________

  3. What do I notice with my senses?

    • I see: _____________

    • I hear: _____________

    • I smell: _____________

    • I feel (touch): _____________

    • I taste: _____________

  4. Am I here in the moment, or drifting into the past/future?
    ☐ Present  ☐ Past  ☐ Future

🌀 Take 3 slow, deep breaths before moving on.

🌿 Part 2: Practice Mindful Breathing (5 Minutes)

Objective: Calm the mind and body by anchoring to the breath.

Instructions:

  • Set a timer for 5 minutes. Sit comfortably. Close your eyes or soften your gaze.

  • Breathe in… 2… 3… 4… Breathe out… 2… 3… 4…

  • Repeat silently: “I am here now.”

Reflection (after practice):

  • What did I notice during this time?
    👉 _______________________________________________

  • Was it hard to stay focused? What distracted me?
    👉 _______________________________________________

🍽️ Part 3: Mindful Eating Exercise

Objective: Cultivate presence through one simple daily activity.

Choose one meal or snack today and eat without distractions (no phone, no TV, no multitasking).

Before eating:

  • What does the food look/smell like?
    👉 ________________________________________

While eating:

  • Chew slowly. Notice texture, flavor, and temperature.

  • Pause between bites. Breathe.

After eating:

  • How did I feel emotionally and physically?
    👉 ________________________________________

🚶 Part 4: Mini Mindful Walk

Objective: Ground your awareness in movement and surroundings.

Instructions: Take a 5–10-minute walk. As you walk:

  • Feel each step.

  • Notice the sensation of the air, the sound of footsteps, and the sights around you.

Reflection:

  • What was different about this walk from the usual?
    👉 _______________________________________________

  • Did you feel more grounded, calm, or present afterward?
    👉 _______________________________________________

🧠 Part 5: Reframing Thoughts with Mindfulness

Objective: Practice observing thoughts rather than reacting to them.

Instructions: Think of a recent moment of stress or irritation. Complete the prompts below.

  • Situation: ________________________________________

  • Automatic Thought: _______________________________

  • Emotion: _________________________________________

  • Mindful Observation (Name the thought):
    👉 “This is a _____________ thought.”

  • Response with kindness:
    👉 “It’s okay to feel this. I choose to respond calmly.”

🌸 Bonus: Gratitude in the Moment

Write down 3 small things you noticed today that made you feel grateful.

✅ Weekly Intention

What is one way I will practice mindfulness in the coming week?

👉 ___________________________________________________________________

 



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