Mindfulness Meditation Lesson 3

Mindfulness of Breath Meditation Worksheet

Complete the Mindfulness of the Breath Meditation Worksheet below in your notebook, or open or download a PDF or Word version. Remember that there are no right or wrong experiences to have when being mindful. These worksheets are designed to help you explore your experiences and be curious about them, not to judge them, or to judge yourself for having them.

Mindfulness of Breath Meditation Worksheet

Spend a few minutes reflecting on what this experience was like for you and then answer the questions below:

  1. What did you  notice about your breath as you followed it?
    2.  
  2. What did you notice about your thoughts and what was going through your mind?
    3.  
  3. Describe any feelings or emotions that came up during the meditation.
     
  4. What, if any, physical sensations did you become aware of during the meditation?
     
  5. What was it like trying to maintain your attention focusing only on the breath?
       
  6. As the meditation progressed, did your mind settle down and was it easier to stay focused on your breath? Did you become restless and your mind wander more?
     
  7. What did you learn (about yourself, your body, your thoughts, or anything else) from this meditation?
    8.  
  8. This meditation was twice as long as the meditation we did last week and that you did for home practice. What differences did you notice between meditating for 10 minutes versus meditating for 20 minutes?

 

A couple of things can happen when we start meditating for longer periods of time. At first, it's common for our minds to wander more the longer the meditation goes on, and we need to be extra diligent about keeping our attention where we want it to be. So if you noticed your mind wandering a lot, especially towards the end of the meditation, that's normal and nothing to be concerned about.

But as we become more experienced in our meditation practice and our ability to focus our minds and maintain our concentration grows, we may notice our minds becoming more "quiet" as a meditation goes on, and our distracted thoughts become less frequent, our minds wander less often, and we spend more of our time paying attention to our breath or whatever else we are trying to pay attention to.

 

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