Definition and History of Module 1

Mindfulness
Task Now it is time to put what you have learned in Module 1 to the test. Work
your way through this worksheet and do your best to fully participate in
every activity set.

We recommend that you allocate 30 minutes to this worksheet.

SELF-MARKING
At the end of the worksheet is a convenient answers/feedback and advice section to
allow you to see how well you have done.
You are not required to return this worksheet.

Activity #1 10 minutes

Explain what mindfulness is and how it is relevant to our lives:

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

© New Skills Academy 2017 Page 1 of 4

Activity #2 10 minutes
 Describe the benefits of mindfulness meditation practices:

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

Activity #3 10 minutes

What are the 4 main stages in which breathing meditation can be divided?

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………………

© New Skills Academy 2017 Page 2 of 4

 Answers/feedback and advice section
Use this section to check your answers and see how well you have done
You are not required to return this worksheet

Activity #1

Advice and Feedback

Mindfulness is the practice of cultivating conscious awareness of our thoughts, feelings and environment
in every moment, without judging the experiences. We gradually learn thoughts and behaviors that result
in joy and those that trigger stressful reactions and suffering. Neuroscience is increasingly sup- porting
the idea that mindfulness and meditation help to enhance perception, awareness and complex thinking.

Activity #2

Advice and Feedback

Meditation is a practical tool with which one can observe inner and outer experiences with compassion,
acceptance and neutrality. Consistent and regular meditation practices promote calmness, inner stability
and reduce impulsive, reactive behaviors. We learn to disentangle ourselves from the daily ebb and flow
of emotions, anxiety and stress and to connect with our lives and with others in a deeper and more
profound manner.

Activity #3

Advice and Feedback

Breathing meditation can be divided into the following four main stages:

After the out-breath, count one, then breathe in and out and count two, and so on up to ten, and then
start again from one.

Count the in-breath, just before you actually breathe in, anticipating the in-breath, still counting from one
to ten and then starting again from one.

Stop counting and simply observe the breath silently.

Begin to notice the subtle sensations at the tip of your nose; this is the first place into which the breath
comes and the last place from which it leaves the body.
© New Skills Academy 2017 Page 3 of 4
 SUMMARY
Now that you have finished this worksheet, take a look at how well you did with
your answers to see if you are ready to progress to the next module. If you have
any doubts, find the time to read through the material in this module once again.

© New Skills Academy 2017 Page 4 of 4