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Mindfulness Activities & Worksheets
Practical mindfulness — animated breathing, body-scan walkthroughs, and grounding tools that work for clients who don’t love sitting still.
Circles of Control
Sort worries into what you can control, influence, or let go. The #1 anxiety management activity made interactive.
Body Map Check-in
Place colored dots on a body silhouette to show where feelings live physically. No words required.
Virtual Sand Tray
A digital sand tray: place miniature figures in a scene to express what words can't. One of the most projective tools in play therapy.
Urge Surfing
An urge is a wave — it builds, crests, and falls. A 3-minute timer with a rising-and-falling wave to ride it out without acting on it.
TIPP Skills
Four fast physiological resets for crisis-level emotion: cold temperature, intense exercise, paced breathing, paired muscle relaxation. Each runs on a timer.
5-4-3-2-1 Grounding
Five things you see, four you feel, three you hear, two you smell, one you taste. A staircase out of a panic moment.
Window of Tolerance
Map your hyperarousal, regulated, and hypoarousal zones — and the cues that tell you which one you're in.
Body Mapping
Color-code where activation, calm, numbness, and pain show up in your body. The map is the conversation starter.
Calm-Down Jar
Shake the jar. Watch the glitter swirl, then slowly settle. Your thoughts do the same thing.
Polyvagal Ladder
Three nervous-system states — safe-and-social, fight-or-flight, shutdown. Where are you on the ladder?
Feelings Thermometer
An interactive thermometer for rating distress intensity. Simple, visual, and intuitive.
Gratitude Garden
Grow a garden by naming things you are grateful for. Each gratitude plants a flower.