Mental Wellness Tools

DBT Mindfulness

Worksheet

The cognitive distortions worksheet is designed to help individuals identify and challenge negative thought patterns that can cloud their thinking and affect their emotions. This worksheet provides a structured format for users to write down specific cognitive distortions—such as all-or-nothing thinking, overgeneralization, and catastrophizing—that may arise in their daily lives. By encouraging self-reflection, it prompts users to analyze the evidence for and against their distorted thoughts, helping them to cultivate more balanced and realistic perspectives. Additionally, the worksheet often includes space for individuals to record alternative, healthier thoughts. Ultimately, this resource aims to empower users to break free from negative thought cycles and promote mental well-being through enhanced awareness and cognitive flexibility.

Mindfulness & Meditation Worksheets & Handouts

Focused Attention Meditation

Handout

This handout provides an overview of Focused Attention Meditation (FAM), a mindfulness practice that strengthens concentration, enhances cognitive control, and promotes emotional regulation. It outlines key benefits, including improved focus, reduced stress, and greater emotional resilience.

The guide includes step-by-step instructions on how to practice FAM using different focal points such as breath, mantras, or candle gazing. Three structured exercises—Breath Awareness, Mantra Meditation, and Candle Gazing (Trataka)—are provided to help clients develop a consistent practice.

Loving Kindness Meditation

Handout

This handout provides an overview of Loving-Kindness Meditation (LKM) and Compassion-Based Meditation (CBM), mindfulness practices that cultivate feelings of love, kindness, and compassion for oneself and others. Research has shown these practices can enhance emotional well-being, reduce stress, and strengthen social connections.

The guide outlines the benefits of LKM and CBM, including increased positive emotions, reduced anxiety, and improved empathy. It provides step-by-step instructions for practicing these meditations, such as using loving-kindness phrases, visualizing warmth and compassion, and extending kindness to others, including loved ones, acquaintances, and even difficult individuals.

Mindfulness Meditation (Vipassana)

Handout

This handout provides an introduction to Mindfulness Meditation (Vipassana), a practice centered on cultivating present-moment awareness and deep self-understanding. Rooted in Buddhist tradition, Vipassana helps enhance mental clarity, emotional regulation, and stress resilience.

The guide outlines the benefits of mindfulness meditation, including reduced anxiety, improved focus, and strengthened neural pathways associated with attention and self-awareness. It provides step-by-step instructions on how to practice, emphasizing breath awareness, observing thoughts and emotions without judgment, and returning to the present moment.

Handout

This handout provides an overview of Open Monitoring (OM) Meditation, a mindfulness practice that cultivates non-reactive awareness of thoughts, emotions, and sensory experiences. Unlike Focused Attention Meditation, which centers on a specific object, OM Meditation encourages an open, receptive state in which all experiences arise and pass naturally.

The guide outlines the benefits of OM Meditation, including improved cognitive flexibility, reduced emotional reactivity, and enhanced self-awareness. It provides step-by-step instructions for practicing, such as observing sensory and mental experiences without judgment and maintaining an open, accepting awareness.

Open Monitoring & Awareness Meditation

Handout

This handout explores Breath and Energy Practices, which involve controlled breathing techniques and energy awareness to enhance physical, mental, and emotional well-being. Rooted in traditions like yoga and qigong, these practices promote relaxation, focus, and vitality.

The guide outlines the benefits of breathwork, including reduced stress, improved lung function, enhanced emotional regulation, and balanced autonomic nervous system responses. It provides step-by-step instructions for several techniques, including Diaphragmatic Breathing, Alternate Nostril Breathing, Breath of Fire, and Microcosmic Orbit Energy Circulation.

Breath & Energy Practices

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Discover how our worksheets have transformed lives and improved mental wellness.

These worksheets have truly helped me manage my anxiety and improve my focus.

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New York

I love the variety of worksheets available! They are practical and easy to use for daily mental wellness.

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Los Angeles

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