Breathe infor 4 countsand out for4 countsSay onething youare mostgrateful forName yourfavoritecoping skillTake 3slowbreathsName oneof yourfavoritesmellsName onethinghappeningright now inthis roomCount5 slowbreathsStretchyour armsslowlyName 1thing thatyou hearShrug yourshouldersand thenrelax themName onerelaxingactivity foryouClasp yourhandstogether andnotice what itfeels likePlace your lefthand on yourchest, your righthand on yourbelly, and take 3deep breathsRoll yourshouldersgentlyName 3things youcan seeClenchandunclenchyour fistsNameone calmwordName onesafe placefor youFocus ononephysicalsensationSay "Inotice..."Close youreyes and sitquietly for10 secondsTake onebiggroundingbreathNotice yourheartbeatfor 5secondsTake amoment tonotice yourfeet on thefloorBreathe infor 4 countsand out for4 countsSay onething youare mostgrateful forName yourfavoritecoping skillTake 3slowbreathsName oneof yourfavoritesmellsName onethinghappeningright now inthis roomCount5 slowbreathsStretchyour armsslowlyName 1thing thatyou hearShrug yourshouldersand thenrelax themName onerelaxingactivity foryouClasp yourhandstogether andnotice what itfeels likePlace your lefthand on yourchest, your righthand on yourbelly, and take 3deep breathsRoll yourshouldersgentlyName 3things youcan seeClenchandunclenchyour fistsNameone calmwordName onesafe placefor youFocus ononephysicalsensationSay "Inotice..."Close youreyes and sitquietly for10 secondsTake onebiggroundingbreathNotice yourheartbeatfor 5secondsTake amoment tonotice yourfeet on thefloor

MINDFULNESS BINGO - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Breathe in for 4 counts and out for 4 counts
  2. Say one thing you are most grateful for
  3. Name your favorite coping skill
  4. Take 3 slow breaths
  5. Name one of your favorite smells
  6. Name one thing happening right now in this room
  7. Count 5 slow breaths
  8. Stretch your arms slowly
  9. Name 1 thing that you hear
  10. Shrug your shoulders and then relax them
  11. Name one relaxing activity for you
  12. Clasp your hands together and notice what it feels like
  13. Place your left hand on your chest, your right hand on your belly, and take 3 deep breaths
  14. Roll your shoulders gently
  15. Name 3 things you can see
  16. Clench and unclench your fists
  17. Name one calm word
  18. Name one safe place for you
  19. Focus on one physical sensation
  20. Say "I notice..."
  21. Close your eyes and sit quietly for 10 seconds
  22. Take one big grounding breath
  23. Notice your heartbeat for 5 seconds
  24. Take a moment to notice your feet on the floor