Printable Mindfulness Worksheet & Exercises for Individuals with Intellectual Disabilities [PDF]

Introduction to Mindfulness

Hello! Mindfulness is like a superpower that helps us notice what’s happening right now. It can make us feel calmer, happier, and more relaxed. It’s all about paying attention to things we usually don’t think about, like how our breath feels or the way different things around us look, sound, and feel. This worksheet is for you! It’s designed to help you explore mindfulness in fun and easy ways.

Why Mindfulness Is Helpful

• Feel Calmer: Helps you feel more relaxed when things are busy or confusing.
• Happy Feelings: Can make you feel happier and enjoy your day more.
• Better Focus: Helps you pay attention to your favorite activities.
• Understanding Feelings: Helps you notice how you’re feeling and what makes you feel better.

Mindfulness Exercises Just for You

1. Balloon Breathing

What You Do:

• Imagine you have a balloon in your belly.
• When you breathe in, fill your balloon with lots of air. Make your belly big.
• When you breathe out, let the air go out of your balloon. Make your belly small.
• Do this 5 times. How does your balloon feel?

2. Happy Moments Jar

What You Need: A jar or box, paper, and something to write or draw with.

What You Do:

• Think of a happy moment or something you like.
• Draw it or write it down on a piece of paper.
• Put your happy moment in the jar or box.
• Whenever you’re feeling sad or upset, open your jar and look at one of your happy moments.

3. Sensory Scavenger Hunt

What You Do:

• With a friend or family member, go on a scavenger hunt in your home or outside.
• Look for:
  • Something soft
  • Something smooth
  • Something colorful
  • Something that makes a sound
• Touch, see, and hear. Talk about what you find with your friend or family member.

4. Mindful Coloring

What You Need: Coloring pages and crayons or markers.

What You Do:

• Choose a coloring page and colors you like.
• Color with attention to how the crayon feels in your hand and how the colors look on the paper.
• If your mind starts to wander, that’s okay! Just gently bring your attention back to your coloring.

5. Gratitude Circle

What You Do:

• Sit in a circle with your family or friends.
• Take turns sharing one thing you’re thankful for today.
• Listen to what others are thankful for.
• Say “thank you” together at the end.

Tips for Everyday Mindfulness

• Routine Breaths: Take three big balloon breaths when you wake up and before you go to bed.
• Notice Nature: When you’re outside, use your senses to explore. What do you see? What can you hear? How does the air feel?
• Feel Your Feet: Pay attention to how your feet feel when you’re walking. Are they fast, slow, heavy, or light?
• Mindful Snacking: When eating a snack, notice how it tastes, smells, and how it feels in your mouth.

Final Thoughts

Practicing mindfulness is like watering a beautiful plant; it helps you grow and feel good. Remember, there’s no right or wrong way to be mindful. It’s all about exploring and noticing the world in your own special way. Have fun with these activities and see how they make you feel. You’re doing great!

Discover the transformative power of mindfulness with our carefully curated collection of printable mindfulness worksheets and exercises. Each worksheet is designed to guide you through exercises that cultivate awareness, reduce stress, and promote emotional well-being. From grounding techniques to breathing exercises, these tools are your allies in navigating the complexities of daily life with a sense of calm and presence. Whether you’re a beginner or looking to deepen your practice, these printable resources are tailored to meet your needs.

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