Self-Assessment & Practice Guidance
This resource helps you develop mindfulness through self-reflection and regular practice. Here's how to get started:
Rate each of the eight mindfulness attitudes on a scale of 0-10:
0 = Not present at all in my life
5 = Sometimes present, room to grow
10 = Fully integrated and consistent
💡 Tip: Click the small "i" icon next to any dimension to learn what it means
Click "Show Practice Recommendations" to receive tailored practices based on your scores - whether you're building foundations, deepening practice, or at an advanced level.
Weekly Practice Reviews: After practicing for a week, re-rate all dimensions and click "Save Practice Review".
Optional Journal Prompts: When saving a practice review, you can answer reflective questions like "What moments made me aware of my practice?" This deepens your self-understanding over time.
Compare Growth: Click "Compare" on any saved review to see how you've progressed.
View Progress Graph: With 2+ reviews saved, you can visualize how each dimension develops over time.
Set a practice reminder in the Progress Tracking section to help you check in regularly. Choose daily, weekly, or bi-weekly, plus your preferred time of day.
🌊 Remember: Mindfulness develops through regular, gentle attention - not force. Even 5 minutes of daily reflection creates more growth than occasional long sessions. Be patient and kind with yourself.
Take a moment to ground yourself before rating. Follow the circle as it guides your breath.
💡 Mindful breathing helps you rate from awareness, not autopilot
Rating Scale: 0 = Not present • 5 = Sometimes • 10 = Fully integrated
Regular check-ins deepen your practice and help you track meaningful progress.
No meditation sessions recorded yet. Use the timer below to track your formal practice!
Track how each mindfulness dimension develops over time
No practice reviews saved yet. Rate your dimensions and click "Save Practice Review" to start tracking your progress!
Deepen your practice by reflecting on these questions:
Track your formal meditation practice
© 2026 Mindfulness2Be | Regina Gerlach Psychology. All rights reserved.
Mindfulness Qualities Measure
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