Professional Documents
Culture Documents
1. When I’m walking, I deliberately notice the sensations of my body moving.
2. When I take a shower or a bath, I stay alert to the sensations of water on my body.
3. I notice how foods and drinks affect my thoughts, bodily sensations, and emotions.
4. I pay attention to sensations, such as the wind in my hair or sun on my face.
5. I pay attention to sounds, such as clocks ticking, birds chirping, or cars passing.
7. I notice visual elements in art or nature, such as colors, shapes, textures, or patterns of light
and shadow.
Observe score
Take a moment to think about your strengths in this area. Do you find it easier to be an observer of your
experience in some contexts than in others? Do you have some natural cues you use to help remind you to
adopt the observer approach when you’re stressed? People differ in these regards. Some people like to use a
catchphrase, such as “Just notice, don’t react,” while others generate a mental image, like being a bird watcher
looking at thoughts or emotions through binoculars, to help them kick into the observer mode.
After considering your strengths in this area, write a brief summary statement about those strengths below.
If you have ideas about particular situations where it’s easier for you to activate your observing skills, note those
as well.
2. I can easily put my beliefs, opinions, and expectations into words.
6– 3. It’s hard for me to find the words to describe what I’m thinking.
6– 4. I have trouble thinking of the right words to express how I feel about things.
6– 5. When I have a sensation in my body, it’s hard for me to describe it because I can’t find the right
words.
6. Even when I’m feeling terribly upset, I can find a way to put it into words.
8. I can usually describe how I feel at the moment in considerable detail.
Describe score
Take a moment to think about your strengths in this area. Do you find it easier to label your experience
in some contexts than in others? Do some methods, such as writing, help you better label your experiences?
People differ in these regards. Some people like to describe their experience to others, while others prefer to
write their descriptions, and still others prefer to describe silently, without talking or writing.
After considering your strengths in this area, write a brief summary statement about those strengths below. If you
have ideas about particular situations where it’s easier for you to activate your describing skills, note those as well.
4. When I have distressing thoughts or images, I am able just to notice them without reacting.
6. When I have a distressing thought or image, I sit back and am aware of the thought or image
without getting taken over by it.
7. When I have distressing thoughts or images, I just notice them and let them go.
Detach score
Take a moment to think about your strengths in this area. Do you find it easier to detach in some contexts
than in others? For example, is it easier to detach when a coworker makes a snide remark than it is when your
spouse criticizes your appearance? Are there mental cues you use to remind yourself to detach when you’re
getting hooked by your reactions to a stressful situation or interaction, such as “Just let go”?
After considering your strengths in this area, write a brief summary statement about those strengths below. If
you have ideas about particular strategies or situations that make it easier for you to activate your detachment
skills, note those as well.
6– 2. I tell myself that I shouldn’t be feeling the way I’m feeling.
6– 3. I believe that some of my thoughts are abnormal or bad and I shouldn’t think that way.
6– 4. I make judgments about whether my thoughts are good or bad.
6– 5. I tell myself I shouldn’t be thinking the way I’m thinking.
6– 6. I think some of my emotions are bad or inappropriate and I shouldn’t feel them.
6– 8. When I have distressing thoughts or images, I judge myself as good or bad, depending on what
the thought or image is about.
Take a moment to think about your strengths in this area. Do you find it easier to show kindness to yourself
in some situations and more difficult in others? For example, is it easier to care for yourself when you’ve worked
hard and feel physically exhausted, and more difficult when you’ve missed a deadline because you simply forgot
about it? Do you have any mental or verbal cues that remind you to take it easy on yourself when you aren’t
doing well, such as “No one is perfect”?
After considering your strengths in this area, write a brief summary statement about those strengths below.
If there have been times in your life when you were less critical and more accepting of yourself, write about that
below as well, as it may provide some clues about how to reactivate that ability.
6– 1. I find it difficult to stay focused on what’s happening in the present.
6– 2. It seems I am “running on automatic” without much awareness of what I’m doing.
6– 3. I rush through activities without being really attentive to them.
6– 4. I do jobs or tasks automatically, without being aware of what I’m doing.
6– 6. When I do things, my mind wanders off and I’m easily distracted.
6– 7. I don’t pay attention to what I’m doing because I’m daydreaming, worrying, or otherwise
distracted.
Take a moment to think about your strengths in this area. Do you find it easier to act mindfully in some situ-
ations and more difficult in others? For example, is it easier for you to show up for a talk with your spouse when
you take a walk together? Is it more difficult for you to maintain your attention on a task when you’re worried
about a personal problem? Do you have any strategies that help you focus your attention or that help you expe-
rience impulses without acting on them?
After considering your strengths in this area, write a brief summary statement about those strengths below.
If you have ideas about particular situations where it’s easier for you to employ your skills in acting mindfully,
note those as well.
Practice: Deliberance
Eating meals
Taking walks
Washing dishes
Doing laundry
Tending to houseplants
Housecleaning
Other:
Other:
Intimate relationships
Family relationships
Friendships
Spiritual development
Intimate relationships
Family relationships
Friendships
Spiritual development
What are your values in What are your current strategies, and are they working?
areas of life such as love,
work, and play?
North
W E
Action Plan (Make sure it’s specific and doable; for example, I decide , or I tell .)
1.
2.
3.
Inward
Restless mind and outward focus Quiet mind and outward focus
Angry Mistrustful Amicable Kind
Humane
Restless mind and inward focus Quiet mind and inward focus
Abandoned Guilty Accepting Peaceful
2. I can easily put my beliefs, opinions, and expectations into words.
4. I tell myself that I shouldn’t be feeling the way I’m feeling.
5. It’s hard for me to find the words to describe what I’m thinking.
6. I pay attention to physical experiences, such as the wind in my hair or the sun on my face.
7. I make judgments about whether my thoughts are good or bad.
8. I find it difficult to stay focused on what’s happening in the present moment.
9. When I have distressing thoughts or images, I don’t let myself be carried away by them.
10. Generally, I pay attention to sounds, such as clocks ticking, birds chirping, or cars passing.
11. When I feel something in my body, it’s hard for me to find the right words to describe it.
12. It seems I am running on automatic without much awareness of what I’m doing.
13. When I have distressing thoughts or images, I feel calm soon after.
14. I tell myself I shouldn’t be thinking the way I’m thinking.
16. Even when I’m feeling terribly upset, I can find a way to put it into words.
17. I rush through activities without being really attentive to them.
18. When I have distressing thoughts or images, I can just notice them without reacting.
19. I think some of my emotions are bad or inappropriate and I shouldn’t feel them.
20. I notice visual elements in art or nature, such as colors, shapes, textures, or patterns of light and
shadow.
21. When I have distressing thoughts or images, I just notice them and let them go.
22. I do jobs or tasks automatically without being aware of what I’m doing.
Acting mindfully: Sum responses to items 8R, 12R, 17R, 22R, and 23R.
Loving yourself: Sum responses to items 4R, 7R, 14R, 19R, and 24R.
First published in E. Bohlmeijer, P. M. ten Klooster, M. Fledderus, M. Veehof, and R. A. Baer. 2011. “Psycho-
metric Properties of the Five Facet Mindfulness Questionnaire in Depressed Adults and Development of a Short
Form.” Assessment 18:308–320. Used with permission. Used here by permission of the authors.
In This Moment FFMQ
4 = often true
1. When I’m walking, I deliberately notice the sensations of my body moving.
4. I perceive my feelings and emotions without having to react to them.
5. When I do things, my mind wanders off and I’m easily distracted.
6. When I take a shower or bath, I stay alert to the sensations of water on my body.
7. I can easily put my beliefs, opinions, and expectations into words.
8. I don’t pay attention to what I’m doing because I’m daydreaming, worrying, or otherwise distracted.
10. I tell myself I shouldn’t be feeling the way I’m feeling.
11. I notice how foods and drinks affect my thoughts, bodily sensations, and emotions.
12. It’s hard for me to find the words to describe what I’m thinking.
14. I believe some of my thoughts are abnormal or bad and I shouldn’t think that way.
15. I pay attention to sensations, such as the wind in my hair or sun on my face.
16. I have trouble thinking of the right words to express how I feel about things.
17. I make judgments about whether my thoughts are good or bad.
18. I find it difficult to stay focused on what’s happening in the present.
19. When I have distressing thoughts or images, I step back and am aware of the thought or image
without getting taken over by it.
20. I pay attention to sounds, such as clocks ticking, birds chirping, or cars passing.
22. When I have a sensation in my body, it’s difficult for me to describe it because I can’t find the right
words.
23. It seems I am running on automatic, without much awareness of what I’m doing.
24. When I have distressing thoughts or images, I feel calm soon after.
25. I tell myself that I shouldn’t be thinking the way I’m thinking.
27. Even when I’m feeling terribly upset, I can find a way to put it into words.
28. I rush through activities without being really attentive to them.
29. When I have distressing thoughts or images, I am able just to notice them without reacting.
30. I think some of my emotions are bad or inappropriate and I shouldn’t feel them.
31. I notice visual elements in art or nature, such as colors, shapes, textures, or patterns of light and
shadow.
33. When I have distressing thoughts or images, I just notice them and let them go.
34. I do jobs or tasks automatically without being aware of what I’m doing.
35. When I have distressing thoughts or images, I judge myself as good or bad depending what the
thought or image is about.
36. I pay attention to how my emotions affect my thoughts and behavior.
37. I can usually describe how I feel at the moment in considerable detail.
Observing: Sum responses to items 1, 6, 11, 15, 20, 26, 31, and 36.
Describing: Sum responses to items 2, 7, 12R, 16R, 22R, 27, 32, and 37.
Detaching: Sum responses to items 4, 9, 19, 21, 24, 29, and 33.
Acting mindfully: Sum responses to items 5R, 8R, 13R, 18R, 23R, 28R, 34R, and 38R.
Loving yourself: Sum responses to items 3R, 10R, 14R, 17R, 25R, 30R, 35R, and 39R.
First published in R. A. Baer, G. T. Smith, J. Hopkins, J. Krietemeyer, and L. Toney. 2006. “Using Self-Report
Assessment Methods to Explore Facets of Mindfulness.” Assessment 13:27–45. Used here by permission of the
authors.