Introspective

Mindful Training and Coaching

How Mindful are you? Test yourself

How mindful are you?

How mindful are you? Do the test.

The test ‘How mindful are you?’ consist of 12 statements about everyday experiences.

This test is an adapted version of MAAS (Mindful Attention Awareness Scale).

Indicate, per experience, how often you have that particular experience at the moment.  It is important that you indicate exactly what your experience is and not how you think your experience should be.

After you have answered all the question you can calculate your score and you will be given an advice.

Number of points

0  –  24  stresslevel is high

24 – 48 stresslevel is medium

48 – 72  stressniveau is low

Explanation:  1 = always  6= never

  1. I find it difficult to keep my attention to what is going at a given moment. My mind wanders.
    1 2 3 4 5 6
  2. I have the tendency to walk fast to where i want to go/be without paying attention to what is happening around me while i am walking towards my destination.
    1 2 3 4 5 6
  3. I notice body tensions only then when these really demand my attention.
    1 2 3 4 5 6
  4. I almost immediately forget somebodies name when i hear it for the first time.
    1 2 3 4 5 6
  5. It seems that i do my tasks automatically without being very aware of what i am doing.
    1 2 3 4 5 6
  6. I can experience an emotion and become aware of it only much later.
    1 2 3 4 5 6
  7. I do my tasks in a hurry without really paying attention to them.
    1 2 3 4 5  6
  8. I sometimes go somewhere on my automatic pilot. And then, on arrival, i realize that i forgot why i went there.
    1 2 3 4 5 6
  9. I break or spill things by being careless, inattentive or thoughtless.
    1 2 3 4 5 6
  10. I ruminate about things which happened in the past or could happen in the future.
    1 2 3 4 5 6
  11. I notice that i do my work sometimes without really paying attention to it.
    1 2 3 4 5 6
  12. I eat my lunch hasty without being aware of the fact that i am eating.
    1 2 3 4 5 6

Score low

High level of stress

It looks like you have little attention for what is happening around you in every day life. Your daily experiences pass you by. Many events and activities happen without you being fully aware of them. To a certain extend you seem to live in a trance. If you would do these activities more mindfully, with more focussed attention, your (chronic?) high level of stress would go down. During the MBSR-insight training and the training Mindful working (only in-company) you learn to pause. To ‘not do’. To stop and stand still occasionally during your day. You learn skills to perform your tasks with full attention.

Score average

Average level of stress.

It looks that you live your life with average attention for your daily experiences. Some events and activities occur without you really noticing them. If you would do your activities and tasks with more attention, more awareness, your stress level would go down and you could enjoy life more comprehensively. During the MBSR-insight training and the training Mindful working (only in-company) you learn to pause. To ‘not do’. To stop and stand still occasionally during your day. You learn skills to perform your tasks with full attention.

You could also consider to participate in the training ‘mindful leadership (ML)’ to learn to manage and lead more mindfully. Or the training ‘Mindfulness-based Professional Effectiveness (MBPE)‘ to reduce your stress level and live and work more consciously.

Score high

Low level of stress 

It looks like you have full attention for your daily life and work experiences. You pay attention to your activities and tasks and you experience little stress probably. If you would increase your awareness a little more it might very well be that you will find that you are able to enjoy your life even better. Would you want your colleagues to also learn how to pause during the day, not-do for a moment, empty their heads, advise them to consider following the MBSR-insight training course or the Working Differently training program.

If you would want to further deepen and broaden your mindfulness skills take a look at our training ‘Mindfulness-Based Professional Effectiveness (MBPE)’.

Contact

  • Geversstraat 81, 2341 GD Oegstgeest
  • Herengracht 162, 1016 BP Amsterdam
  • 06 24711776
    info@introspective.nu
  • KvK 61687383; member VMBN

TIPS

8 easy ways to be more mindful at work

PARTNERS

Centre for Mindfulness
professional association VMBN
CiEP

Potential project

Introspective

Introspective is a network of certified mindfulness trainers, coaches and think-advisors. We stimulate and support you to look inside to awaken and to look outside to dream.