Mindfulness Worksheets Bundle

What’s inside (8 pages)

• The STOP Skill (DBT-inspired) A step-by-step reset for those heated moments when you’re about to react on impulse. You’ll be guided to:
  • Stop (pause before acting)
  • Take a step back (breathe, create space)
  • Observe (notice thoughts, feelings, body sensations, and what’s happening around you)
  • Proceed mindfully (choose what helps you and others)
• RAIN Mindfulness (Recognise, Allow, Investigate, Nurture) A simple framework for meeting strong emotions with mindfulness and self-compassion—helpful for anxiety, overwhelm, frustration, or sadness.
• Body Scan Meditation Script A grounding, breath-led practice that helps you reconnect with your body and release tension from head to toe. Great for winding down before sleep or settling after a stressful day.
• Progressive Muscle Relaxation (PMR) A structured technique to reduce physical tension by tensing and relaxing muscle groups in sequence. Includes a recommended muscle group order so it’s easy to follow.
• 1-Minute Deep Breathing Meditation A quick, centering breathing practice for overwhelm, stress, and spiralling thoughts—perfect for busy days and “I need a reset right now” moments.
• 1-Minute Grounding Meditation A simple exercise to bring attention back into the body and the present moment using posture, feet-to-floor awareness, and your surroundings.
• 1-Minute Awareness Meditation (5–5–5) A fast mindfulness exercise that shifts focus outward by noticing:
  • 5 things you can see
  • 5 things you can hear
  • 5 things you can feel
    Helpful when you’re feeling overwhelmed, anxious, or stuck in your head.
• Mindfulness in Everyday Life (Mindful Walking, Activities & Eating) Practical prompts to bring mindfulness into daily routines—no “perfect” meditation required. Includes a mindful eating exercise to slow down and reconnect with your senses.

Who it’s for

• Teens learning emotional regulation skills
• Adults wanting simple, realistic mindfulness tools
• Parents, educators, and support workers building coping strategies at home or school
• Counsellors and therapists looking for printable, session-ready exercises

Why you’ll love it

• Practical and easy to follow (clear steps, no fluff)
• Includes both quick 1-minute tools and deeper relaxation practices
• Supports calm decision-making, grounding, and self-compassion
• Great for stress, anxiety, overwhelm, and big emotions

Format

• Printable PDF
• 8 pages
• Print at home or use digitally (if your device supports PDF annotation)