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The Mindfulness Test

The document describes a mindfulness test consisting of 20 statements about awareness of thoughts, emotions, and bodily sensations. The respondent is asked to rate how often they experience each statement on a scale from never to very often. Their score of 59 out of 100 indicates a moderate tendency towards mindfulness. This reflects sometimes being accepting of thoughts and feelings while also occasionally being self-critical. It also means the respondent is not always able to focus their awareness on the present moment. Research suggests cultivating more self-compassion through loving-kindness meditation and mindfulness meditation to increase focus and reduce rumination.

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243 views2 pages

The Mindfulness Test

The document describes a mindfulness test consisting of 20 statements about awareness of thoughts, emotions, and bodily sensations. The respondent is asked to rate how often they experience each statement on a scale from never to very often. Their score of 59 out of 100 indicates a moderate tendency towards mindfulness. This reflects sometimes being accepting of thoughts and feelings while also occasionally being self-critical. It also means the respondent is not always able to focus their awareness on the present moment. Research suggests cultivating more self-compassion through loving-kindness meditation and mindfulness meditation to increase focus and reduce rumination.

Uploaded by

suani1611
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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The Mindfulness Test

Instructions: Please select how often you experienced each of the following statements within the
past week.

1. I am aware of what thoughts are passing through my mind.

 Never     Rarely     Sometimes     Often     Very Often  


2. I try to distract myself when I feel unpleasant emotions.

 Never     Rarely     Sometimes     Often     Very Often  


3. When talking with other people, I am aware of their facial and body expressions.

 Never     Rarely     Sometimes     Often     Very Often  


4. There are aspects of myself I don’t want to think about.

 Never     Rarely     Sometimes     Often     Very Often  


5. When I shower, I am aware of how the water is running over my body.

 Never     Rarely     Sometimes     Often     Very Often  


6. I try to stay busy to keep thoughts or feelings from coming to mind.

 Never     Rarely     Sometimes     Often     Very Often  


7. When I am startled, I notice what is going on inside my body.

 Never     Rarely     Sometimes     Often     Very Often  


8. I wish I could control my emotions more easily.

 Never     Rarely     Sometimes     Often     Very Often  


9. When I walk outside, I am aware of smells or how the air feels against my face.

 Never     Rarely     Sometimes     Often     Very Often  


10. I tell myself that I shouldn’t have certain thoughts.

 Never     Rarely     Sometimes     Often     Very Often  


11. When someone asks how I am feeling, I can identify my emotions easily.

 Never     Rarely     Sometimes     Often     Very Often  


12. There are things I try not to think about.

 Never     Rarely     Sometimes     Often     Very Often  


13. I am aware of thoughts I’m having when my mood changes.

 Never     Rarely     Sometimes     Often     Very Often  


14. I tell myself that I shouldn’t feel sad.

 Never     Rarely     Sometimes     Often     Very Often  


15. I notice changes inside my body, like my heart beating faster or my muscles getting tense.

 Never     Rarely     Sometimes     Often     Very Often  


16. If there is something I don’t want to think about, I’ll try many things to get it out of my mind.

 Never     Rarely     Sometimes     Often     Very Often  


17. Whenever my emotions change, I am conscious of them immediately.

 Never     Rarely     Sometimes     Often     Very Often  


18. I try to put my problems out of mind.

 Never     Rarely     Sometimes     Often     Very Often  


19. When talking with other people, I am aware of the emotions I am experiencing.

 Never     Rarely     Sometimes     Often     Very Often  


20. When I have a bad memory, I try to distract myself to make it go away.
 Never     Rarely     Sometimes     Often     Very Often  

MODERATE 54-77

Your mindfulness score is 59 out of 100, suggesting you have a moderate tendency to practice mindfulness.
This score reflects two key components of mindfulness: your moment-to-moment awareness of your
thoughts, feelings, and environment, as well as your acceptance of these aspects of your life. 

Your score suggests you sometimes feel accepting and non-judgmental toward yourself, which means that
you allow yourself to experience a range of thoughts and feelings, even if they’re upsetting or challenging at
times. You don’t always believe there’s a “right” or “wrong” way to think or feel in a given moment.
However, you still occasionally seem to be self-critical, which can make you feel defensive, anxious, or sad. 

Also, you’re not always able to focus your awareness on the situation at hand; you’re sometimes
preoccupied with the past or worried about the future. When you do maintain this focus, you may notice
that you’re more open and inquisitive and can savor being in-the-moment. 

Research suggests you can cultivate more acceptance by practicing loving-kindness meditations that
encourage you to be more compassionate toward yourself. For more details, check out this meditation led
by Jack Kornfield, which promotes forgiveness toward one’s self, and this article on self-compassion by
Kristin Neff. In addition, you can increase your awareness through mindfulness meditations that help you
both focus on your current state, such as by concentrating on your breathing, and reduce your tendency to
ruminate.

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