Toronto Mindfulness Scale

Toronto Mindfulness Scale (Lau, Bishop, Segal, Buis, Anderson, Carlson, Shapiro, Carmody, 2006)

Instructions: We are interested in what you just experienced. Below is a list of things that people sometimes experience. Please read each statement. Next to each statement are five choices: “not at all,” “a little,” “moderately,” “quite a bit,” and “very much.” Please indicate the extent to which you agree with each statement. In other words, how well does the statement describe what you just experienced, just now?
0 – Not at all   1 – A little         2 – Moderately            3 – Quite a bit  4 – Very much

 

1. I experienced myself as separate from my changing thoughts and feelings.

2. I was more concerned with being open to my experiences than control- ling or changing them.

3. I was curious about what I might learn about myself by taking notice of how I react to certain thoughts, feelings or sensations.

4. I experienced my thoughts more as events in my mind than as a neces- sarily accurate reflection of the way things ‘really’ are.

5. I was curious to see what my mind was up to from moment to moment.

6. I was curious about each of the thoughts and feelings that I was having.

7. I was receptive to observing unpleasant thoughts and feelings without interfering with them

8. I was more invested in just watching my experiences as they arose, than in figuring out what they could mean.

9. I approached each experience by trying to accept it, no matter whether it was pleasant or unpleasant.

10. I remained curious about the nature of each experience as it arose.

11. I was aware of my thoughts and feelings without overidentifying with them.

12. I was curious about my reactions to things.

13. I was curious about what I might learn about myself by just taking notice of what my attention gets drawn to.

 

Key:

Curiosity score: 3, 5, 6, 10, 12, 13

Decentering score: 1, 2, 4, 7, 8, 9, 11

 

 

New version: Davis, K., Lau, M., & Cairns, D. (2009). Development and preliminary validation of a trait version of the Toronto Mindfulness Scale. Journal of Cognitive Psychotherapy: An International Quarterly, 23, 185-197. doi:10.1891/0889-8391.23.3.185

1.   I experience myself as separate from my changing thoughts and feelings

2.   I am more concerned with being open to my experiences than controlling or changing them

3.   I am curious about what I might learn about myself by taking notice of how I react to certain thoughts, feelings or sensations

4.   I experience my thoughts more as events in my mind than as a necessarily accurate are

5.   I am curious to see what my mind is up to from moment to moment

6.   I am curious about each of my thoughts and feelings as they occur

7.   I am receptive to observing unpleasant thoughts and feelings without interfering with them

8.   I am more invested in just watching my experiences as they arise, than in figuring outwhat they could mean

9.   I approach each experience by trying to accept it, no matter whether it is pleasant or unpleasant

10.  I remain curious about the nature of each experience as it arises

11.  I am aware of my thoughts and feelings without overidentifying with them

12.  I am curious about my reactions to things

13.  I am curious about what I might learn about myself by just taking notice of what my attention gets drawn to