Mindfulness for wellbeing and peak

performance
MONASH UNIVERSITY

• Mindfulness journal template – Week 1

Formal  mindfulness   Informal  mindfulness   Mindfulness  practiced  at  

Day  
exercise   moments   home,  work  or  in  study  

Example   Conducted  10-­‐minute   Listened  to  birdsong  on  my   Turned  off  my  email  alert  
body  scan.  Noticed   walk  to  work.  Such  a  nice  way   to  stop  myself  being  
tension  in  my  body  and   to  start  the  day,  and  noticed   distracted  from  priority  
was  able  to  let  it  go.  Felt   that  I  was  calmer  and  more   tasks  
more  relaxed  by  the  end.   present  as  I  started  work.  

Monday        

Tuesday        

Wednesday        

Thursday        

Friday        

Saturday        

Sunday        

© Monash University 2015 FutureLearn 1

  

• Mindfulness journal template - Week 2

Formal  mindfulness   Informal  mindfulness   Mindfulness  practiced  at  

Day  
exercise   moments   home,  work  or  in  study  

Example   Conducted  10-­‐minute   Listened  to  birdsong  on  my   Turned  off  my  email  alert  
body  scan.  Noticed   walk  to  work.  Such  a  nice  way   to  stop  myself  being  
tension  in  my  body  and   to  start  the  day,  and  noticed   distracted  from  priority  
was  able  to  let  it  go.  Felt   that  I  was  calmer  and  more   tasks  
more  relaxed  by  the  end.   present  as  I  started  work.  

Monday        

Tuesday        

Wednesday        

Thursday        

Friday        

Saturday        

Sunday        

FutureLearn   2
  

• Mindfulness journal template - Week 3

Formal  mindfulness   Informal  mindfulness   Mindfulness  practiced  at  

Day  
exercise   moments   home,  work  or  in  study  

Example   Conducted  10-­‐minute   Listened  to  birdsong  on  my   Turned  off  my  email  alert  
body  scan.  Noticed   walk  to  work.  Such  a  nice  way   to  stop  myself  being  
tension  in  my  body  and   to  start  the  day,  and  noticed   distracted  from  priority  
was  able  to  let  it  go.  Felt   that  I  was  calmer  and  more   tasks  
more  relaxed  by  the  end.   present  as  I  started  work.  

Monday        

Tuesday        

Wednesday        

Thursday        

Friday        

Saturday        

Sunday        

© Monash University 2015 FutureLearn 3

  

• Mindfulness journal template - Week 4

Formal  mindfulness   Informal  mindfulness   Mindfulness  practiced  at  

Day  
exercise   moments   home,  work  or  in  study  

Example   Conducted  10-­‐minute   Listened  to  birdsong  on  my   Turned  off  my  email  alert  
body  scan.  Noticed   walk  to  work.  Such  a  nice  way   to  stop  myself  being  
tension  in  my  body  and   to  start  the  day,  and  noticed   distracted  from  priority  
was  able  to  let  it  go.  Felt   that  I  was  calmer  and  more   tasks  
more  relaxed  by  the  end.   present  as  I  started  work.  

Monday        

Tuesday        

Wednesday        

Thursday        

Friday        

Saturday        

Sunday        

FutureLearn   4
  

• Mindfulness journal template - Week 5

Formal  mindfulness   Informal  mindfulness   Mindfulness  practiced  at  

Day  
exercise   moments   home,  work  or  in  study  

Example   Conducted  10-­‐minute   Listened  to  birdsong  on  my   Turned  off  my  email  alert  
body  scan.  Noticed   walk  to  work.  Such  a  nice  way   to  stop  myself  being  
tension  in  my  body  and   to  start  the  day,  and  noticed   distracted  from  priority  
was  able  to  let  it  go.  Felt   that  I  was  calmer  and  more   tasks  
more  relaxed  by  the  end.   present  as  I  started  work.  

Monday        

Tuesday        

Wednesday        

Thursday        

Friday        

Saturday        

Sunday        

© Monash University 2015 FutureLearn 5

  

• Mindfulness journal template - Week 6

Formal  mindfulness   Informal  mindfulness   Mindfulness  practiced  at  

Day  
exercise   moments   home,  work  or  in  study  

Example   Conducted  10-­‐minute   Listened  to  birdsong  on  my   Turned  off  my  email  alert  
body  scan.  Noticed   walk  to  work.  Such  a  nice  way   to  stop  myself  being  
tension  in  my  body  and   to  start  the  day,  and  noticed   distracted  from  priority  
was  able  to  let  it  go.  Felt   that  I  was  calmer  and  more   tasks  
more  relaxed  by  the  end.   present  as  I  started  work.  

Monday        

Tuesday        

Wednesday        

Thursday        

Friday        

Saturday        

Sunday        

FutureLearn   6