The mindfulness test below is a free and short adaptation of the Philadelphia Mindfulness Scale developed by researchers at La Salle University and Drexel University.
The questionnaire will give you an indication of how much your living experience is permeated by mindfulness. There is no right or wrong result. I invite you to take the quiz with curiosity, without judgement and with an open heart, accepting any outcome as it is. If you succeed in applying that approach, you will be able to take a wise decision on which is the best next step for you.
Instructions: Please select how often you experienced each of the following statements within the past week.
1-When having a shower, I pay attention to the body sensation of the water running down my skin, and the different tactile sensation of the sponge with soap while touching my body:
A. Never
B. Rarely
C. Sometimes
D. Often
2-I embrace a practice of meditation:
A. Never
B. Rarely
C. Sometimes
D. Often
3-Going out of my house, I experience each step I take, noticing the ground, my feet, my legs and the feeling of the air against my skin:
A. Never
B. Rarely
C. Sometimes
D. Often
4-During the day, I am conscious of my thoughts as they arise. I notice when a thought has taken me for a ride (or has begun to run me in circles) and choose to place my attention elsewhere:
A. Never
B. Rarely
C. Sometimes
D. Often
5-When I experience a difficult emotion, I make space for it. I don’t judge myself for having it and I do not try to change or run away from that feeling:
A. Never
B. Rarely
C. Sometimes
D. Often
6-I am able to listen attentively to others without having my attention in what is going to be my answer :
A. Never
B. Rarely
C. Sometimes
D. Often
7-I am aware of the sensations in my body when difficult feelings arise. I use my breath to help anchor me and allow myself to notice whatever is present:
A. Never
B. Rarely
C. Sometimes
D. Often
8-When somebody asks how am I feeling, I can easily identify my emotions:
A. Never
B. Rarely
C. Sometimes
D. Often
MOSTLY A´s
BUSY DOER. Most probably, you are very busy. It is difficult, or feels even impossible to stop. You grab lunch on the way to do something else, multitask or don’t even have time to acknowledge any worries. Your life is “doing, doing, doing”. It may be that you push yourself to keep going even when sick. It may be that you know about mindfulness but you think you are too busy for that.
Our Suggestion: Scientific researches show the practice of mindfulness reduces stress, improves working memory, attention and concentration. Those changes translate into improved efficiency. Mindfulness can assist you.
Contact us to discover what can be the best first step for you
MOSTLY B´s
CULTIVATE IT. You have heard about mindfulness before and quite possibly have been introduced to some practices in a short presentation at work or you have been exposed to some mindfulness apps. However, you haven’t had the experiential frequency and time required to start noticing the transformation.
Our Suggestion: Notice how curious you are about mindfulness. Perhaps you would like to sign up for our next intensive immersion in mindfulness training :MBSR or at least to join one of our Guided Meditation Group
Contact us
MOSTLY C´s
IN THE RIGHT PATH. In all probability you have experienced that you feel more alive and balanced when you practice mindfulness. But the pace of everyday life takes over, and when you notice it has been more than a week since your last mindfulness practice!
Our Suggestion: Consider if it is time to revive your practice perhaps attending a retreat. To be part of our next retreat Contact us.
Remember the time for your formal daily exercise of mindfulness has to be carved out and requires firm determination.
MOSTLY D´s
HONOURING LIFE. It looks like you are living a mindful life. You have commitment to your mindfulness path and you cultivate it. Most likely you savour life and find fulfilment and gratitude as you navigate your life.
Our Suggestion: As Thich Nhat Hanh said – We say, “I take refuge in sangha,” but sangha is made of individual practitioners. So you have to take care of yourself. Otherwise you don’t have much to contribute to the community because you do not have enough calm, peace, solidity, and freedom in your heart. That is why in order to build a community, you have to build yourself at the same time. The community is in you and you are in the community. You interpenetrate each other. That is why I emphasize sangha-building. That doesn’t mean that you neglect your own practice. It is by taking good care of your breath, of your body, of your feelings, that you can build a good community.
Join our community and sit to meditate with us. To be part of our “Guided Meditation Group” Contact us.