Mindfulness for wellbeing and

peak performance
MONASH UNIVERSITY

Mindfulness journal template Week 1

Day

Example

Formal
mindfulness
exercise

Informal
mindfulness
moments

Conducted 10minute body scan.

Noticed tension in
my body and was
able to let it go.
Felt more relaxed
by the end.

Listened to birdsong
on my walk to work.
Such a nice way to
start the day, and
noticed that I was
calmer and more
present as I started
work.

Mindfulness
practiced at
home, work or in
study
Turned off my email
alert to stop myself
being distracted
from priority tasks

Monday
Tuesday
Wednes
day
Thursda
y
Friday
Saturda
y
Sunday

Monash University 2015

FutureLearn

FutureLearn 2

Mindfulness journal template - Week 2

Day

Example

Formal
mindfulness
exercise

Informal
mindfulness
moments

Conducted 10minute body scan.

Noticed tension in
my body and was
able to let it go.
Felt more relaxed
by the end.

Listened to birdsong
on my walk to work.
Such a nice way to
start the day, and
noticed that I was
calmer and more
present as I started
work.

Mindfulness
practiced at
home, work or in
study
Turned off my email
alert to stop myself
being distracted
from priority tasks

Monday
Tuesday
Wednes
day
Thursda
y
Friday
Saturda
y
Sunday

Monash University 2015

FutureLearn

Mindfulness journal template - Week 3

Day

Example

Formal
mindfulness
exercise

Informal
mindfulness
moments

Conducted 10minute body scan.

Noticed tension in
my body and was
able to let it go.
Felt more relaxed
by the end.

Listened to birdsong
on my walk to work.
Such a nice way to
start the day, and
noticed that I was
calmer and more
present as I started
work.

Mindfulness
practiced at
home, work or in
study
Turned off my email
alert to stop myself
being distracted
from priority tasks

Monday
Tuesday
Wednes
day
Thursda
y
Friday
Saturda
y
Sunday

FutureLearn 4

Mindfulness journal template - Week 4

Day

Example

Formal
mindfulness
exercise

Informal
mindfulness
moments

Conducted 10minute body scan.

Noticed tension in
my body and was
able to let it go.
Felt more relaxed
by the end.

Listened to birdsong
on my walk to work.
Such a nice way to
start the day, and
noticed that I was
calmer and more
present as I started
work.

Mindfulness
practiced at
home, work or in
study
Turned off my email
alert to stop myself
being distracted
from priority tasks

Monday
Tuesday
Wednes
day
Thursda
y
Friday
Saturda
y
Sunday

Monash University 2015

FutureLearn

Mindfulness journal template - Week 5

Day

Example

Formal
mindfulness
exercise

Informal
mindfulness
moments

Conducted 10minute body scan.

Noticed tension in
my body and was
able to let it go.
Felt more relaxed
by the end.

Listened to birdsong
on my walk to work.
Such a nice way to
start the day, and
noticed that I was
calmer and more
present as I started
work.

Mindfulness
practiced at
home, work or in
study
Turned off my email
alert to stop myself
being distracted
from priority tasks

Monday
Tuesday
Wednes
day
Thursda
y
Friday
Saturda
y
Sunday

FutureLearn 6

Mindfulness journal template - Week 6

Day

Example

Formal
mindfulness
exercise

Informal
mindfulness
moments

Conducted 10minute body scan.

Noticed tension in
my body and was
able to let it go.
Felt more relaxed
by the end.

Listened to birdsong
on my walk to work.
Such a nice way to
start the day, and
noticed that I was
calmer and more
present as I started
work.

Mindfulness
practiced at
home, work or in
study
Turned off my email
alert to stop myself
being distracted
from priority tasks

Monday
Tuesday
Wednes
day
Thursda
y
Friday
Saturda
y
Sunday

Monash University 2015

FutureLearn