Present-Moment Prompts

Instructions: Take a few moments to quietly notice what’s happening around and within you. Answer each prompt as openly and honestly as you can. There’s no right or wrong.

1. Breathing Check-In
   Describe what you notice about your breath right now. How does it feel as it enters and leaves your body?
   
   
   
   
   
   
   

2. Body Scan
   Starting from your head and moving down to your toes, note any tensions or sensations you feel. List three you notice:
   a.
   
   
   
   
   
   
   b.
   
   
   
   
   
   
   c.
   
   
   
   
   
   

3. Five Senses Exercise
   Briefly describe something you notice with each of your senses right now:

   • Sight:
     
     
   • Sound:
     
     
   • Smell:
     
     
   • Taste:
     
     
   • Touch:
     
     

4. Thoughts as Passing Events
   Close your eyes for a few seconds and observe any thoughts that arise. Choose one thought you noticed and imagine it as a cloud floating by. Describe it below:
   
   
   
   
   
   
   

5. Acceptance Reflection
   Think of a difficult or uncomfortable sensation, emotion, or thought you encountered today. How might accepting (rather than fighting) this experience change your relationship with it?
   
   
   
   
   
   
   
   
   
   
   
   

6. Values Reminder
   Choose one personal value (for example: kindness, honesty, creativity). How can you bring this value into your next activity or interaction?
   
   
   
   
   
   
   

Daily Mindful Reflection

Date: ____________________

1. Moment of Focus
   Briefly describe one moment today when you felt fully present. What did you notice?
   
   
   
   
   
   
   

2. Breathing & Body Awareness
   How did focusing on your breath or body sensations help you stay connected to the present moment?
   
   
   
   
   
   
   
   
   
   
   
   

3. Acceptance Check
   Identify a difficult thought, emotion, or sensation that arose today. How did you respond? What might acceptance look like in this context?
   
   
   
   
   
   
   
   
   
   
   
   

4. Value in Action
   Refer back to Present-Moment Prompts Values Reminder. How did you express your chosen value today? How could you bring it more fully into future actions?
   
   
   
   
   
   
   
   
   
   
   
   

5. Intention Setting
   What is one small intention you can set for tomorrow to cultivate present-moment focus and acceptance?
   
   
   
   

Optional: Rate your overall mindfulness practice today on a scale of 1–5: _____

Coach’s Guided Check-In

Total Time: 25 minutes
Materials: Present-Moment Prompts, Daily Mindful Reflection

1. Welcome & Session Intent (2 minutes)

Coach (smiling, calm tone): “Hi, I’m glad we have this time together. Today, our focus is to practice being fully present, notice what’s happening right now, and welcome whatever we experience. There’s no pressure to get it ‘right’—we’re simply exploring the present moment.”

Coach (softly): “Does that sound good to you?”

Follow-up if needed: “What would help you feel more comfortable as we begin?”

2. Breathing Check-In (3 minutes)

Coach: “Let’s start with our breath. Please sit comfortably with both feet on the floor. When you’re ready, gently close your eyes or lower your gaze.”

Coach (pause 3–4 seconds): “Notice how your breath moves in and out. There’s no need to change it—just observe.”

Coach (after 20 seconds): “When you feel ready, open your eyes. Can you describe what you noticed about your breathing just now?”

If student hesitates: “That’s okay. Maybe share one word that comes to mind—like ‘deep,’ ‘shallow,’ ‘smooth,’ or ‘ragged.’”

3. Body Scan (5 minutes)

Coach: “Great. Now let’s do a quick scan of your body. I’ll guide you from head to toes.”

1. “Notice your scalp and forehead—are they relaxed or tense?” (pause 5–7 seconds)
2. “Move attention to your shoulders and arms—anything you feel?” (pause)
3. “Shift to your chest and belly—what sensations arise as you breathe?” (pause)
4. “Feel your hips, legs, and feet—what’s happening there?” (pause)

Coach: “Which three areas stood out with the clearest sensations or tension?”

• a.
• b.
• c.

Follow-up: “How did your body feel different when you noticed those spots?”

4. Five Senses Exercise (5 minutes)

Coach: “Let’s engage each of our five senses, one at a time. You can jot quick notes on Present-Moment Prompts.”

• Sight: “What’s one thing you can see right now—its color, shape, or movement?”
• Sound: “What’s one sound you can hear—near or far?”
• Smell: “Is there a scent in the air?”
• Taste: “Do you notice a taste in your mouth?”
• Touch: “What does your body make contact with—chair, clothes, floor?”

Coach (after each): “Can you describe that in just a few words?”

5. Thoughts as Passing Events (3 minutes)

Coach: “Close your eyes briefly. Notice any thoughts that appear, like clouds drifting by.”

(Pause 10 seconds)

Coach: “Open your eyes. Choose one thought you noticed. Imagine it as a cloud floating in the sky. What did that thought look or feel like?”

If student struggles: “Was it dense or wispy? Fast-moving or slow?”

6. Acceptance Reflection (3 minutes)

Coach: “Think of a recent moment today when you felt uncomfortable—a tough emotion, sensation, or thought.”

Coach (pause): “On Present-Moment Prompts, write down what that experience was. Then answer: How might accepting it—rather than fighting it—change how you relate to it?”

Follow-up: “What might acceptance look like in action here?”

7. Values Reminder (3 minutes)

Coach: “Recall the personal value you selected—kindness, honesty, creativity, or another. How could you bring that value into your next task or interaction?”

Coach writes student’s value on paper or whiteboard.

Coach: “What would a small step look like—something you can do right after this session?”

8. Transition to Daily Reflection (2 minutes)

Coach: “You’ve practiced noticing your breath, body, senses, thoughts, and values. Tomorrow, you’ll build on this by completing your Daily Mindful Reflection journal.”

Coach: “Before we finish, what’s one intention you’d like to set for tomorrow’s practice?”

Coach (closing): “Thank you for your openness today. Remember, the present moment is always here for you—no need to chase it, just welcome it. See you soon!”