INSTRUCTIONS:
Please rate each of the following statements using the scale provided.
Score yourself according to what best describes your own opinion of what is generally true for you.
1 = never or very rarely true
2= rarely true
3= sometimes true
4= often true
5= very often or always true
1. When I’m walking, I deliberately notice the sensations of my body moving.
2. I’m good at finding words to describe my feelings.
3. I criticize myself for having irrational or inappropriate emotions.
4. I perceive my feelings and emotions without having to react to them.
5. When I do things, my mind wanders off and I’m easily distracted.
6. When I take a shower or bath, I stay alert to the sensations of water on my body.
7. I can easily put my beliefs, opinions, and expectations into words.
8. I don’t pay attention to what I’m doing because I’m daydreaming, worrying, or otherwise distracted.
9. I watch my feelings without getting lost in them.
10. I tell myself I shouldn’t be feeling the way I’m feeling.
11. I notice how foods and drinks affect my thoughts, bodily sensations, and emotions.
12. It’s hard for me to find the words to describe what I’m thinking.
13. I am easily distracted.
14. I believe some of my thoughts are abnormal or bad and I shouldn’t think that way.
15. I pay attention to sensations, such as the wind in my hair or sun on my face.
16. I have trouble thinking of the right words to express how I feel about things
17. I make judgments about whether my thoughts are good or bad.
18. I find it difficult to stay focused on what’s happening in the present.
19. When I have distressing thoughts or images, I “step back” and am aware of the thought or image without getting taken over by it.
20. I pay attention to sounds, such as clocks ticking, birds chirping, or cars passing.
21. In difficult situations, I can pause without immediately reacting.
22. When I have a sensation in my body, it’s difficult for me to describe it because I can’t find the right words.
23. It seems I am “running on automatic” without much awareness of what I’m doing.
24. When I have distressing thoughts or images, I feel calm soon after.
25. I tell myself that I shouldn’t be thinking the way I’m thinking.
26. I notice the smells and aromas of things.
27. Even when I’m feeling terribly upset, I can find a way to put it into words.
28. I rush through activities without being really attentive to them.
29. When I have distressing thoughts or images I am able just to notice them without reacting.
30. I think some of my emotions are bad or inappropriate and I shouldn’t feel them.
31. I notice visual elements in art or nature, such as colors, shapes, textures, or patterns of light and shadow.
32. My natural tendency is to put my experiences into words.
33. When I have distressing thoughts or images, I just notice them and let them go.
34. I do jobs or tasks automatically without being aware of what I’m doing.
35. When I have distressing thoughts or images, I judge myself as good or bad, depending what the thought/image is about.
36. I pay attention to how my emotions affect my thoughts and behavior.
37. I can usually describe how I feel at the moment in considerable detail.
38. I find myself doing things without paying attention.
39. I disapprove of myself when I have irrational ideas.
SCORING INSTRUCTIONS:
For all items marked “R” the scoring must be reversed:
Change 1 to 5, 2 to 4, 4 to 2, and 5 to 1 (3 stays unchanged).
Then sum the scores for each subscale.
OBSERVING (All directly scored)
1, 6, 11, 15, 20, 26, 31, 36
DESCRIBING (12, 16, and 22 – Reverse Items)
2, 7, 12R, 16R, 22R, 27, 32, 37
ACTING WITH AWARENESS (All reverse-scored items)
5R, 8R, 13R, 18R, 23R, 28R, 34R, 38R
NONJUDGING OF INNER EXPERIENCE (All reverse-scored items)
3R, 10R, 14R, 17R, 25R, 30R, 35R, 39R
NONREACTIVITY TO INNER EXPERIENCE (All directly scored items)
4, 9, 19, 21, 24, 29, 33
INTERPRETING THE RESULTS*
OBSERVING Score (the higher the score, the more observant you are)
Your ability to avoid distraction and stay ‘present’ with perceptions, sensations, or thoughts, even when they are unpleasant or painful.
DESCRIBING Score (scores under 34 reveal stronger ability to describe your inner self)
Indicates how able you are to describe or label in words your beliefs, opinions, emotions, and expectations.
ACTING WITH AWARENESS Score (low scores reveal high awareness)
Is a measure of staying focused on the task at hand without becoming distracted.
NONJUDGING OF INNER EXPERIENCE Score (low scores reveal high self-acceptance)
Assesses your ability to experience situations, thoughts, feelings or emotions without judging them.
NONREACTIVITY TO INNER EXPERIENCE Score (high scores reveal high ability to not react to your emotions)
Indicates how able you are to perceive your emotions without reacting to them.
*: Scores in parenthesis are our (MindRise) attempt to help you better understands your test results.
The FFMQ will help you evaluate several dimensions in your life:
Clarifying goals.
Accepting negative thoughts but not reacting to them.
Cultivating openness and awareness of mind and body.
Dealing with stress and adversities.
Expressing and regulating emotions.
Problem-solving and decision-making.
Nurturing positive relationships.
Being mindful means to observe everything while giving attention only to the positive around you.
Credits:
http://ruthbaer.com/academics/FFMQ.pdf – (Ruth A. Baer, Ph.D. University of Kentucky)