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Mindfulness Awareness Worksheet

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Mindfulness Awareness Worksheet

Read the scenario and complete each task. Mindfulness means paying attention to what is happening right now, with curiosity rather than judgement. You can adapt or pause any activity if it feels uncomfortable. There is no need to share private feelings.

Tournament moment

Losa’s team has reached the semi-final. Just before kick-off, Losa notices a fast heartbeat and thoughts such as, “What if I make a mistake?” Ari, a teammate, suggests feeling both feet on the ground and taking a few comfortable breaths. Losa notices the tightness in their shoulders, lets them soften, and listens for the referee’s whistle. The nerves do not disappear, but Losa can focus on the next pass. Later, after a difficult loss, Mele takes a moment to notice disappointment without calling herself a failure. She talks with a trusted teammate, then helps pack the gear. Mindfulness is not about forcing thoughts or feelings away; it is a way to notice the present and choose a helpful next step.

1.In your own words, explain what mindfulness means. Use one detail from the tournament scenario to support your explanation.

2.Losa notices the thought, “What if I make a mistake?” Which response best uses mindfulness?

Try to force the thought to disappear before playing.
Notice the thought, take a comfortable breath, and return attention to the next pass.
Decide that feeling nervous means the team will lose.
Ignore every body signal and keep playing no matter what.

3.Mindfulness is successful only if a person becomes completely calm and has no distracting thoughts.

TrueFalse

4.Complete the sentence using a detail from the scenario: Losa notices in their shoulders, which is an example of noticing a body sensation.

5.Match each mindfulness strategy with what it asks you to notice.

Grounding through the feet
Mindful listening
A body scan

Sensations in different parts of the body
The feeling of contact with the ground
Sounds in the environment

6.Write one safe, ordinary example of something a player at a football tournament might notice through each sense: sight, hearing, smell, touch, and taste.

7.After the loss, Mele notices disappointment. Explain why noticing the feeling without calling herself a failure could support her wellbeing.

8.Imagine you feel under pressure before taking a penalty. Describe a brief mindfulness routine you could try, and explain how you would return your attention to the task. Your routine should be comfortable and safe.

9.A teammate says they feel overwhelmed and mindfulness does not seem to help. What is one supportive response, and who could they talk to for further help?