Work PeacefullyMindfulness + rights at work
Take one breath

Private self-assessment · about 7 minutes

Where is mindfulness available to you now?

This is not a test of whether you are calm or “good at meditation.” Answer for your usual experience during the past four weeks—not your best day or your hardest day. The useful result is the next practice, not the number.

Five dimensions · fifteen statements

Answer from lived experience.

Choose the response that best describes the past four weeks. A low score is not failure. It points toward the practice most likely to be useful next.

Dimension

Notice what is here

Body cues, emotions, and thoughts become visible before they become the whole story.

1. I notice physical cues—such as tightness, heat, shallow breath, or restlessness—before I react.
2. I can recognize a thought as a thought rather than immediately treating it as a fact or instruction.
3. I can name an emotion or say “I am not sure yet” without forcing a perfect label.

Dimension

Return attention

You can orient to breath, senses, or the task and return after attention wanders.

4. I have at least one breath-based or breath-free anchor that helps me orient to the present.
5. When attention wanders, I can return without turning the wandering into a failure.
6. I can create a short pause before speaking, sending, or deciding when pressure is rising.

Dimension

Meet yourself without attack

Curiosity begins to replace criticism, suppression, and identification with one feeling.

7. I can let an uncomfortable feeling be present briefly without suppressing it or acting on it immediately.
8. I am more likely to ask “What is happening?” than “What is wrong with me?”
9. I notice when a practice makes me less present or less safe, and I can stop or seek support.

Dimension

Act deliberately

Present-moment awareness supports clearer facts, purpose, timing, communication, and boundaries.

10. I can separate observable facts from interpretations, emotions, and assumptions.
11. Before an important communication, I can identify the outcome or boundary I want.
12. Mindfulness helps me take clearer action; it does not become a reason to ignore harm or delay checking a right.

Dimension

Sustain practice and support

Practice exists in calm moments, hard moments, recovery, and the willingness to seek help.

13. I practice in ordinary or calm moments, not only when I am already overwhelmed.
14. I have a realistic practice rhythm that can survive a missed day or a difficult week.
15. I can recognize when self-practice is not enough and reach for relational, clinical, medical, or legal support.

What this audit cannot tell you

A score is not a diagnosis or a verdict.

This tool does not assess a mental-health condition, workplace safety, legal rights, credibility, competence, or whether you should report. If distress is affecting daily life, consider a qualified mental-health professional. If a right or deadline may be involved, seek a timely individual legal assessment.