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Printable Mindfulness Worksheet & Exercises for Physical Activity [PDF]

Original price was: $5.94.Current price is: $2.97.

Printable Mindfulness Worksheet & Exercises for Physical Activity [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Introduction to Mindfulness in Physical Activity

Mindfulness in physical activity is about being fully present and engaged with the exercise you are doing. It means paying attention to your body’s movements, your breath, and how you feel, rather than just going through the motions or focusing solely on the outcome.

What is Mindful Physical Activity?

Mindful physical activity is the practice of maintaining moment-to-moment awareness during exercise. It involves focusing on your body’s sensations, your environment, and your inner experience throughout the activity.

Benefits of Mindful Physical Activity

  • Enhances Performance: Being mindful can improve focus and concentration, which can enhance your performance in any physical activity.
  • Increases Enjoyment: When you are fully present, you are more likely to enjoy the activity and feel a sense of satisfaction.
  • Reduces Injury Risk: By paying attention to your body’s signals, you can avoid pushing too hard and reduce the risk of injury.
  • Improves Stress Management: Physical activity becomes more effective at managing stress when performed mindfully.

Mindful Physical Activity Exercises

1. Body Scan Warm-Up

Goal: To tune into your body before beginning your activity.


  • Start with a standing or seated body scan, paying attention to each part of your body from your toes to your head.
  • Notice any areas of tension or discomfort, and acknowledge them without judgment.
  • Use this awareness to adjust your activity, ensuring you’re moving in a way that respects your body’s needs.


After your warm-up, reflect on how the body scan influenced your awareness and approach to your physical activity.

2. Mindful Breathing During Exercise

Goal: To use your breath as a tool to maintain focus and rhythm during physical activity.


  • Focus on your breath as you exercise, noticing the inhales and exhales.
  • Try to synchronize your movements with your breath, creating a steady flow that keeps you anchored in the present moment.
  • If your mind wanders, gently bring your attention back to your breathing.


Notice how mindful breathing affects your focus, performance, and enjoyment of the activity.

Incorporating Mindfulness into Your Physical Activities

  • Mindful Walking or Running: Pay attention to the sensation of your feet touching the ground, the rhythm of your breath, and the sights and sounds around you.
  • Mindful Strength Training: Focus on the muscle groups you are working. Observe the sensations of contraction and release, and maintain awareness of your form and breathing.
  • Mindful Stretching: Notice the sensations in your muscles as you stretch. Breathe into any areas of tightness, using your breath to facilitate a deeper release.
  • Post-Activity Reflection: After your exercise, take a few moments to reflect on your experience. What did you notice? How do you feel physically and mentally?


Integrating mindfulness into your physical activities can transform your exercise routine into a more holistic and enriching experience. By practicing mindfulness, you not only enhance your physical health but also cultivate mental clarity, emotional resilience, and a deeper connection to your body. Remember, the goal is to be present with your experience, allowing yourself to fully engage with and enjoy your physical activity.

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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