The Philadelphia Mindfulness Scale

The Philadelphia Mindfulness Scale (Cardaciotto, Herbert, Forman, Moitra, Farrow, 2008).

 

1.   I am aware of what thoughts are passing through my mind.

2.   I try to distract myself when I feel unpleasant emotions.

3.   When talking with other people, I am aware of their facial and body expressions.

4.   There are aspects of myself I don’t want to think about.

5.   When I shower, I am aware of how the water is running over my body.

6.   I try to stay busy to keep thoughts or feelings from coming to mind.

7.   When I am startled, I notice what is going on inside my body.

8.   I wish I could control my emotions more easily.

9.   When I walk outside, I am aware of smells or how the air feels against my face.

10. I tell myself that I shouldn’t have certain thoughts.

11. When someone asks how I am feeling, I can identify my emotions easily.

12. There are things I try not to think about.

13. I am aware of thoughts I’m having when my mood changes.

14. I tell myself that I shouldn’t feel sad.

15. I notice changes inside my body, like my heart beating faster or my muscles getting tense.

16. If there is something I don’t want to think about, I’ll try many things to get it out of my mind.

17. Whenever my emotions change, I am conscious of them immediately.

18. I try to put my problems out of mind.

19. When talking with other people, I am aware of the emotions I am experiencing.

20. When I have a bad memory, I try to distract myself to make it go away.