Mindfulness and Right Hemisphere Brain Activity Worksheet

Mindfulness and Right Hemisphere Brain Activity Worksheet

Objective:

This exercise will help you become more mindful by engaging the right hemisphere of your brain, practicing deep breathing techniques, and observing your thoughts without judgment.

Step 1: Stop Thinking (1 Minute)

Instruction:
Sit quietly for one minute and simply stop trying to think. Let your mind do whatever it naturally does—whether it’s racing with thoughts or feeling blank.

Reflection Prompt:

  • After 1 minute, write down what you noticed. Did your mind immediately jump to certain thoughts, or was it difficult to stop thinking?
  • Note: The goal is not to forcefully stop thoughts but to allow them to flow without judgment.

 

Step 2: Box Breathing Technique

Instruction:
Now, we will engage in a calming breathing exercise called Box Breathing.

  1. Inhale through your nose for 4 seconds.
  2. Hold your breath for 4 seconds.
  3. Exhale slowly for 4 seconds.
  4. Hold again for 4 seconds.
  5. Repeat this cycle 4 times.

Reflection Prompt:

  • How does your mind and body feel after completing the Box Breathing exercise? Did it help you feel more grounded and present?

Step 3: Watch Your Mind (1 Minute)

Instruction:
After the breathing exercise, spend 1 minute simply watching your mind. Don’t control your thoughts—just observe them as they come and go.

Reflection Prompt:

  • What did you notice about your thoughts? Did they slow down or stay the same?
  • Remember, the goal is not to stop thinking but to let thoughts pass without judgment.

Step 4: The Power of Your Mind

Reflection:
When people say “stop thinking,” they don’t mean eliminate thoughts completely. Instead, it’s about watching your thoughts like an observer and learning not to get caught up in them.

Reflection Prompt:

  • Write down any insights you gained from observing your mind. How can this practice help you manage stress or negative thoughts in the future?

Final Reflection

Prompt:
After completing the exercise, reflect on the power of your mind. How did it feel to simply observe your thoughts? In what situations might this practice be helpful for you?