Mindfulness for Wellbeing and Peak

Performance
MONASH UNIVERSITY

 Mindfulness practice record template – Week 1

Day Formal mindfulness exercise 1 Formal mindfulness exercise 2

Sample Conducted 2-minute Comma. Conducted 10-minute body scan.

entry Noticed that I was able to complete Noticed tension in my body and was
tasks throughout day in more able to let it go. Felt more relaxed by
mindful way. the end.

Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

© Monash University FutureLearn 1

 Mindfulness practice record template - Week 2

Day Formal mindfulness Formal Informal mindfulness

exercise 1 mindfulness moments
exercise 2

Sample Conducted 10-minute Conducted 5- Listened to birdsong on my

entry body scan. Noticed minute training walk to work. Such a nice
tension in my body and the puppy way to start the day, and
was able to let it go. mindfulness noticed that I was calmer
Felt more relaxed by meditation. Now and more present as I
the end. have new way to started work.
approach self-
criticism.

Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

FutureLearn 2
 Mindfulness practice record template - Week 3

Day Formal Formal Informal Mindfulness

mindfulness mindfulness mindfulness practiced in
exercise 1 exercise 2 moments other ways

Sample Conducted 10- Conducted 5- Listened to Turned off my

entry minute body minute training birdsong on my email
scan. Noticed the puppy walk to work. notifications to
tension in my mindfulness Such a nice way stop myself
body and was meditation. Now to start the day, being distracted
able to let it go. have new way to and noticed that I from priority
Felt more approach self- was calmer and tasks.
relaxed by the criticism. more present as I
end. started work.

Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

© Monash University FutureLearn 3

 Mindfulness practice record template - Week 4

Day Formal Formal Informal Mindfulness

mindfulness mindfulness mindfulness practiced in
exercise 1 exercise 2 moments other ways

Sample Conducted 10- Conducted 5- Listened to Turned off my

entry minute body minute training birdsong on my email
scan. Noticed the puppy walk to work. notifications to
tension in my mindfulness Such a nice way stop myself
body and was meditation. Now to start the day, being distracted
able to let it go. have new way to and noticed that I from priority
Felt more approach self- was calmer and tasks.
relaxed by the criticism. more present as I
end. started work.

Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

FutureLearn 4