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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

Mindfulness journal template - Week 2

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

FutureLearn 2

Mindfulness journal template - Week 3

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

Mindfulness journal template - Week 4

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

FutureLearn 4

Mindfulness journal template - Week 5

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

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. 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

FutureLearn 6

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