Situation Rating (1-10)

Start Midway End

When my boss asks me to do quarterly reports 7 5 2

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice
any patterns about what works best for you? What changes could you make to sustain the discipline? In
case youre unsure of how to use the log, weve provided an example.

Date and Formal Time Thoughts, feelings, and sensations that arose during this practice
Practice and how you felt afterward
12/21 8 a.m. My mind kept wandering to all the work I had to do today. I noticed
Mindful check-in a tightening in my chest at times, but it subsided. That tightness in my
chest was anxiousness, and I felt more calm after the practice.

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Practice What was the What did you What did you notice after? What did you learn?
situation? notice before?
Mindful I was having Emotions: When I brought my attention When I slow down in my
eating lunch with Anxiousness. to the taste of the food and the eating, I notice that I taste
a friend and Thoughts: Boy do sensations of chewing, my body the food more, and that
noticed I was I have a lot of work began to calm and I noticed this can be like an island of

Otherwise, All Rights Reserved

almost finished left to do at the how wonderful the food tasted. calm in a busy day. I also
eating but hadnt office. I felt less frazzled and enjoyed learned how much I like
really tasted the Sensations: Tension my meal a lot more. beets in my salad!
food. in shoulders.
example to help you see how to use the log.

Permission granted to reproduce for personal or clinical use.

Reflecting on Informal Practice

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Take some time every day to reflect on at least one instance of informal practice. You can use
what you learn from these reflections to deepen your daily informal practice. Again, weve included an
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Formal Time Thoughts, feelings, and sensations that arose during this practice
Practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Time Thoughts, feelings, and sensations that arose during this practice
practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
As you increasingly make mindfulness a way of life and extend it into your day-to-day activities, it
wont be practical to record your reflections on each instance of informal practice. Still, take some time
every day to reflect on at least one instance of informal practice. You can use what you learn from these
reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Time Thoughts, feelings, and sensations that arose during this
practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Formal Time Thoughts, feelings, and sensations that arose during this
Practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Time Thoughts, feelings, and sensations that arose during this
practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Time Thoughts, feelings, and sensations that arose during this
practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Time Thoughts, feelings, and sensations that arose during this
practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice any
patterns about what works best for you? What changes could you make to sustain the discipline?

Date and Time Thoughts, feelings, and sensations that arose during this
practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Formal Practice Log
Each time you do a formal practice, fill out the following log. As you fill it out, and as you look
back over the previous weeks practice, think about how your practice has been going. Do you notice
any patterns about what works best for you? What changes could you make to sustain the discipline? At
this point, you may wish to make several copies of the log so that you can use it to record and review
your practice in the months to come.

Date and Time Thoughts, feelings, and sensations that arose during this
practice practice and how you felt afterward

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved
 Reflecting on Informal Practice
Take some time every day to reflect on at least one instance of informal practice. You can use what
you learn from these reflections to deepen your daily informal practice. As with the Formal Practice Log,
you may wish to make photocopies of this blank form for future use.

Practice What was the What did you What did you What did you
situation? notice before? notice after? learn?

copyright 2010 Bob Stahl and Elisha Goldstein / New Harbinger Publications, Inc.
Permission granted to reproduce for personal or clinical use.
Otherwise, All Rights Reserved