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Mindfulness for wellbeing and peak
performance
MONASH UNIVERSITY

Mindfulness journal template – Week 1
Formal  mindfulness  
exercise  

Informal  mindfulness  
moments  

Mindfulness  practiced  at  
home,  work  or  in  study  

Example  

Conducted  10-­‐minute  
body  scan.  Noticed  
tension  in  my  body  and  
was  able  to  let  it  go.  Felt  
more  relaxed  by  the  end.  

Listened  to  birdsong  on  my  
walk  to  work.  Such  a  nice  way  
to  start  the  day,  and  noticed  
that  I  was  calmer  and  more  
present  as  I  started  work.  

Turned  off  my  email  alert  
to  stop  myself  being  
distracted  from  priority  
tasks  

Monday  

 

 

 

Tuesday  

 

 

 

Wednesday    

 

 

Thursday  

 

 

 

Friday  

 

 

 

Saturday  

 

 

 

Sunday  

 

 

 

Day  

 

© Monash University 2015

FutureLearn

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 Felt   more  relaxed  by  the  end.   Listened  to  birdsong  on  my   walk  to  work.Week 2 Formal  mindfulness   exercise   Informal  mindfulness   moments   Mindfulness  practiced  at   home.   • Mindfulness journal template .   Turned  off  my  email  alert   to  stop  myself  being   distracted  from  priority   tasks   Monday         Tuesday         Wednesday         Thursday         Friday         Saturday         Sunday         Day   FutureLearn   2 .  Noticed   tension  in  my  body  and   was  able  to  let  it  go.  Such  a  nice  way   to  start  the  day.  and  noticed   that  I  was  calmer  and  more   present  as  I  started  work.  work  or  in  study   Example   Conducted  10-­‐minute   body  scan.

 and  noticed   that  I  was  calmer  and  more   present  as  I  started  work.  Noticed   tension  in  my  body  and   was  able  to  let  it  go.  Such  a  nice  way   to  start  the  day.Week 3 Formal  mindfulness   exercise   Informal  mindfulness   moments   Mindfulness  practiced  at   home.   • Mindfulness journal template .  work  or  in  study   Example   Conducted  10-­‐minute   body  scan.   Listened  to  birdsong  on  my   walk  to  work.  Felt   more  relaxed  by  the  end.   Turned  off  my  email  alert   to  stop  myself  being   distracted  from  priority   tasks   Monday         Tuesday         Wednesday         Thursday         Friday         Saturday         Sunday         Day   © Monash University 2015 FutureLearn 3 .

 Felt   more  relaxed  by  the  end.  Noticed   tension  in  my  body  and   was  able  to  let  it  go.   Listened  to  birdsong  on  my   walk  to  work.   • Mindfulness journal template .Week 4 Formal  mindfulness   exercise   Informal  mindfulness   moments   Mindfulness  practiced  at   home.  Such  a  nice  way   to  start  the  day.  and  noticed   that  I  was  calmer  and  more   present  as  I  started  work.  work  or  in  study   Example   Conducted  10-­‐minute   body  scan.   Turned  off  my  email  alert   to  stop  myself  being   distracted  from  priority   tasks   Monday         Tuesday         Wednesday         Thursday         Friday         Saturday         Sunday         Day   FutureLearn   4 .

  Listened  to  birdsong  on  my   walk  to  work.  Such  a  nice  way   to  start  the  day.  and  noticed   that  I  was  calmer  and  more   present  as  I  started  work.  Felt   more  relaxed  by  the  end.   • Mindfulness journal template .  Noticed   tension  in  my  body  and   was  able  to  let  it  go.Week 5 Formal  mindfulness   exercise   Informal  mindfulness   moments   Mindfulness  practiced  at   home.  work  or  in  study   Example   Conducted  10-­‐minute   body  scan.   Turned  off  my  email  alert   to  stop  myself  being   distracted  from  priority   tasks   Monday         Tuesday         Wednesday         Thursday         Friday         Saturday         Sunday         Day   © Monash University 2015 FutureLearn 5 .

 Felt   more  relaxed  by  the  end.   Listened  to  birdsong  on  my   walk  to  work.   • Mindfulness journal template .Week 6 Formal  mindfulness   exercise   Informal  mindfulness   moments   Mindfulness  practiced  at   home.  work  or  in  study   Example   Conducted  10-­‐minute   body  scan.  Noticed   tension  in  my  body  and   was  able  to  let  it  go.   Turned  off  my  email  alert   to  stop  myself  being   distracted  from  priority   tasks   Monday         Tuesday         Wednesday         Thursday         Friday         Saturday         Sunday         Day   FutureLearn   6 .  Such  a  nice  way   to  start  the  day.  and  noticed   that  I  was  calmer  and  more   present  as  I  started  work.