正念測量表是科學家(心理學)以科學方法(通過大量實驗數據測試其有效性及可靠性，詳情可參閱網頁中科研文獻的部份)設計出來的問卷，主要用作量度有修習及沒有修習正念/觀照/覺性、或修習前後的人的正念/觀照/覺性的高低，並藉此研究其運作機制，大家可藉此測量一下自己的正念/觀照/覺性的高低作參考之用。
中文版：
節錄自「臨床護理照護工作者靜坐、職場靈性與照護工作品質之相關研究」
FMI & MAAS：意識安定&自覺意識(共32題)
請自我反思以下的日常生活事件的發生頻率：從未發生 很少發生 偶爾發生 經常發生 常常發生
1.我可能經歷了某些情緒，但直到一段時間之後才會自覺到。
2.我會因不小心，缺乏注意或分神思考他事而搞砸了某事。
3.我覺得要集中注意力於當下所發生的事情是困難的。
4.我傾向於迅速邁向我所要去的地方，而未加以留意沿路所經歷的事物。
5.我不大留意生理上的緊張或不舒適的感覺，直到它們真正的揪取我的注意。
6.我與人見面第一次談話之後幾乎很快就忘了他的名字。
7.我似乎是個隨性而動，而卻對所正在做的事沒多大自覺的人。
8.我總是很快的把事情做完，但卻對所做的事缺乏真正的留意。
9.我專心貫注於我所要達成的目標，但卻缺乏留意於正在做的事是否正確。
10.我會自動自發的工作，但對於我正在做的甚麼事缺乏觀察。
11.我發覺自己未能專心傾聽他人講話，在同時候會做些其他事情。
12.我常會未經意識的做事，然後驀然質疑自己為何如此做。
13.我發覺自己常緬懷於過去或憧憬於未來。
14.我發覺自己常做事不專心。
15.我常狼吞虎嚥的進食，卻未與覺察正在吃些什麼。
16.我能夠接受當下發生的所有事情。
17.我能感覺到自己的身體狀態，不管是在煮飯或打掃。
18.當我發現自己失神時我會慢慢的讓自己回到現實中。
19.我有能力做到符合自己身份的行為。
20.我會留心注意我的反應背後的心理感受。
21.我能接受錯誤或困難並且不去對它們做出不客觀的評論。
22.我隨時都能感受到自己的情緒。
23.我能接受難過的事。
24.我能夠在遇到挫折時不傷害自己。
25.我在還沒對我的情緒或感覺做出表現之前就已經察覺到它們了。
26.當困難來臨時我能夠停下腳步而不是馬上做出反應。
27.我能平靜的面對當下發生的所有事，即使情況非常混亂或充滿壓力。
28.我認為我自己對別人以及對自己都是很重要的人。
29.有時生活充滿困難時我還是能微笑以對。
30.我常控制不了自己的情緒對人發脾氣。
31.我能藉由呼吸來舒解情緒。
32.我無法使自己靜下來思考。
英文版：
The Philadelphia Mindfulness Scale (PHLMS)
Instructions: Please circle how often you experienced each of the following statements within the past week.
Never Rarely Sometimes Often Very Often
1. I am aware of what thoughts are passing through my mind.
2. I try to distract myself when I feel unpleasant emotions.
3. When talking with other people, I am aware of their facial and body expressions.
4. There are aspects of myself I don’t want to think about.
5. When I shower, I am aware of how the water is running over my body.
6. I try to stay busy to keep thoughts or feelings from coming to mind.
7. When I am startled, I notice what is going on inside my body.
8. I wish I could control my emotions more easily.
9. When I walk outside, I am aware of smells or how the air feels against my face.
10. I tell myself that I shouldn’t have certain thoughts.
11. When someone asks how I am feeling, I can identify my emotions easily.
12. There are things I try not to think about.
13. I am aware of thoughts I’m having when my mood changes.
14. I tell myself that I shouldn’t feel sad.
15. I notice changes inside my body, like my heart beating faster or my muscles getting tense.
16. If there is something I don’t want to think about, I’ll try many things to get it out of my mind.
17. Whenever my emotions change, I am conscious of them immediately.
18. I try to put my problems out of mind.
19. When talking with other people, I am aware of the emotions I am experiencing.
20. When I have a bad memory, I try to distract myself to make it go away.
Mindful Attention Awareness Scale (MAAS)
Below is a collection of statements about your everyday experience. Using the 1-6 scale below, please indicate how frequently or infrequently you currently have each experience. Please answer according to what really reflects your experience rather than what you think your experience should be.
1 = almost always
2 = very frequently
3 = somewhat frequently
4 = somewhat infrequently
5 = very infrequently
6 = almost never
1. I could be experiencing some emotion and not be conscious of it until some time later.
2. I break or spill things because of carelessness, not paying attention, or thinking of something else.
3. I find it difficult to stay focused on what’s happening in the present.
4. I tend to walk quickly to get where I’m going without paying attention to what I experience along the way.
5. I tend not to notice feelings of physical tension or discomfort until they really grab my attention.
6. I forget a person’s name almost as soon as I’ve been told it for the first time.
7. It seems I am “running on automatic” without much awareness of what I’m doing.
8. I rush through activities without being really attentive to them.
9. I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there.
10. I do jobs or tasks automatically, without being aware of what I’m doing.
11. I find myself listening to someone with one ear, doing something else at the same time.
12. I drive places on “automatic pilot” and then wonder why I went there.
13. I find myself preoccupied with the future or the past.
14. I find myself doing things without paying attention.
15. I snack without being aware that I’m eating.
Freiburg Mindfulness Inventory (FMI) - Short Form
The purpose of this inventory is to characterize your experience of mindfulness. Please use the last ___ days as the time-frame to consider each item. Provide an answer the for every statement as best you can. Please answer as honestly and spontaneously as possible. There are neither ‘right’ nor ‘wrong’ answers, nor ‘good’ or ‘bad’ responses. What is important to us is your own personal experience.
Rarely Occassionally Fairly often Almost always
1. I am open to the experience of the present moment.
2. I sense my body, whether eating, cooking, cleaning or talking.
3. When I notice an absence of mind, I gently return to the experience of the here and now.
4. I am able to appreciate myself.
5. I pay attention to what’s behind my actions.
6. I see my mistakes and diffculties without judging them.
7. I feel connected to my experience in the here-and-now.
8. I accept unpleasant experiences.
9. I am friendly to myself when things go wrong.
10. I watch my feelings without getting lost in them.
11. In diffcult situations, I can pause without immediately reacting.
12. I experience moments of inner peace and ease, even when things get hectic and stressful.
13. I am impatient with myself and with others.
14. I am able to smile when I notice how I sometimes make life diffcult.
Freiburg Mindfulness Inventory (FMI) - Full Version
The purpose of this inventory is to characterize your experience of mindfulness. Please use the last ___ days as the time-frame to consider each item. Provide an answer the for every statement as best you can. Please answer as honestly and spontaneously as possible. There are neither ‘right’ nor ‘wrong’ answers, nor ‘good’ or ‘bad’ responses. What is important to us is your own personal experience.
Rarely Occasionally Fairly often Almost always
1. I am open to the experience of the present moment.
2. I know that I am not identical to my thoughts.
3. I sense my body, whether eating, cooking, cleaning or talking.
4. When I notice an absence of mind, I gently return to the experience of the here and now.
5. I am able to appreciate myself.
6. I notice how my emotions express themselves through my body.
7. I remain present with sensations and feelings even when they are unpleasant or painful.
8. I pay attention to what’s behind my actions.
9. I easily get lost in my thoughts and feelings.
10. I notice that I don’t need to react to whatever pops into my mind.
11. I watch my thoughts without identifying with them.
12. I observe how my thoughts come and go.
13. I let my thoughts run away with me.
14. I am aware how brief and fleeting my experience is.
15. I consider things from different perspectives.
16. I see how I create my own suffering.
17. I see my mistakes and difficulties without judging them.
18. I perceive my feelings and emotions without having to react to them.
19. I accept myself as I am.
20. I examine unpleasant, as well as pleasant, sensations and perceptions.
21. I feel connected to my experience in the here-and-now.
22. I accept unpleasant experiences.
23. I observe how experiences arise and fade away.
24. I am friendly to myself when things go wrong.
25. I watch my feelings without getting lost in them.
26. In difficult situations, I can pause without immediately reacting.
27. I avoid unpleasant feelings.
28. I experience moments of inner peace and ease, even when things get hectic and stressful.
29. I am impatient with myself and with others.
30. I am able to smile when I notice how I sometimes make life difficult.
Five Facet Mindfulness Questionnaire (FFMQ)
This instrument is based on a factor analytic study of five independently developed mindfulness questionnaires. The analysis yielded five factors that appear to represent elements of mindfulness as it is currently conceptualized. The five facets are observing, describing, acting with awareness, non-judging of inner experience, and non-reactivity to inner experience.
Please rate each of the following statements using the scale provided, by using the number that 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 = 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.
Cognitive and Affective Mindfulness Scale – Revised (CAMS-R)
People have a variety of ways of relating to their thoughts and feelings. For each of the items below, rate how much each of these ways applies to you.
1 = Rarely/Not at all
2 = Sometimes
3 = Often
4 = Almost Always
1. It is easy for me to concentrate on what I am doing.
2. I am preoccupied by the future.
3. I can tolerate emotional pain.
4. I can accept things I cannot change.
5. I can usually describe how I feel at the moment in considerable detail.
6. I am easily distracted.
7. I am preoccupied by the past.
8. It’s easy for me to keep track of my thoughts and feelings.
9. I try to notice my thoughts without judging them.
10. I am able to accept the thoughts and feelings I have.
11. I am able to focus on the present moment.
12. I am able to pay close attention to one thing for a long period of time.
The Toronto Mindfulness Scale (TMS)
We are interested in your day-to-day experiences. Below is a list of things that people sometimes experience. Please read each statement. Please indicate the extent to which you agree with each statement. In other words, how well does the statement describe your experience. There are no “right” or “wrong” answers, so please answer in a way that reflects your own experiences.
0 not at all 1 a little 2 moderately 3 quite a bit 4 very much
1. I experience myself as separate from my changing thoughts and feelings.
2. I am more concerned with being open to my experiences than controlling or changing them.
3. I am curious about what I might learn about myself by taking notice of how I react to certain thoughts, feelings or sensations.
4. I experience my thoughts more as events in my mind than as a necessarily accurate reflection of the way things “really” are.
5. I am curious to see what my mind was up to from moment to moment.
6. I am curious about each of my thoughts and feelings as they occur.
7. I am receptive to observing unpleasant thoughts and feelings without interfering with them.
8. I am more invested in just watching my experiences as they arise, than in figuring out what they could mean.
9. I approach each experience by trying to accept it, no matter whether it is pleasant or unpleasant.
10. I remain curious about the nature of each experience as it arises.
11. I am aware of my thoughts and feelings without overidentifying with them.
12. I am curious about my reactions to things.
13. I am curious about what I might learn about myself by just taking notice of what my attention gets drawn to.
Kentucky Inventory of Mindfulness Skills (KIMS)
Please rate each of the following statements using the scale provided. Write the number in the blank that 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. I notice changes in my body, such as whether my breathing slows down or speeds up.
2. I’m good at finding the words to describe my feelings.
3. When I do things, my mind wanders off and I’m easily distracted.
4. I criticize myself for having irrational or inappropriate emotions.
5. I pay attention to whether my muscles are tense or relaxed.
6. I can easily put my beliefs, opinions, and expectations into words.
7. When I’m doing something, I’m only focused on what I’m doing, nothing else.
8. I tend to evaluate whether my perceptions are right or wrong.
9. When I’m walking, I deliberately notice the sensations of my body moving.
10. I’m good at thinking of words to express my perceptions, such as how things taste, smell, or sound.
11. I drive on “automatic pilot” without paying attention to what I’m doing.
12. I tell myself that I shouldn’t be feeling the way I’m feeling.
13. When I take a shower or bath, I stay alert to the sensations of water on my body.
14. It’s hard for me to find the words to describe what I’m thinking.
15. When I’m reading, I focus all my attention on what I’m reading.
16. I believe some of my thoughts are abnormal or bad and I shouldn’t think that way.
17. I notice how foods and drinks affect my thoughts, bodily sensations, and emotions.
18. I have trouble thinking of the right words to express how I feel about things.
19. When I do things, I get totally wrapped up in them and don’t think about anything else.
20. I make judgments about whether my thoughts are good or bad.
21. I pay attention to sensations, such as the wind in my hair or sun on my face.
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. I don’t pay attention to what I’m doing because I’m daydreaming, worrying, or otherwise distracted.
24. I tend to make judgments about how worthwhile or worthless my experiences are.
25. I pay attention to sounds, such as clocks ticking, birds chirping, or cars passing.
26. Even when I’m feeling terribly upset, I can find a way to put it into words.
27. When I’m doing chores, such as cleaning or laundry, I tend to daydream or think of other things.
28. I tell myself that I shouldn’t be thinking the way I’m thinking.
29. I notice the smells and aromas of things.
30. I intentionally stay aware of my feelings.
31. I tend to do several things at once rather than focusing on one thing at a time.
32. I think some of my emotions are bad or inappropriate and I shouldn’t feel them.
33. I notice visual elements in art or nature, such as colors, shapes, textures, or patterns of light and shadow.
34. My natural tendency is to put my experiences into words.
35. When I’m working on something, part of my mind is occupied with other topics, such as what I’ll be doing later, or things I’d rather be doing.
36. I disapprove of myself when I have irrational ideas.
37. I pay attention to how my emotions affect my thoughts and behavior.
38. I get completely absorbed in what I’m doing, so that all my attention is focused on it.
39. I notice when my moods begin to change.
Experiences Questionnaire (EQ)
01. I think about what will happen in the future.
02. I remind myself that thoughts aren’t facts.
03. I am better able to accept myself as I am.
04. I notice all sorts of little things and details in the world around me.
05. I am kinder to myself when things go wrong.
06. I can slow my thinking at times of stress.
07. I wonder what kind of person I really am.
08. I am not so easily carried away by my thoughts and feelings.
09. I notice that I don’t take difficulties so personally.
10. I can separate myself from my thoughts and feelings.
11. I analyze why things turn out the way they do.
12. I can take time to respond to difficulties.
13. I think over and over again about what others have said to me.
14. I can treat myself kindly.
15. I can observe unpleasant feelings without being drawn into them.
16. I have the sense that I am fully aware of what is going on around me and inside me.
17. I can actually see that I am not my thoughts.
18. I am consciously aware of a sense of my body as a whole.
19. I think about the ways in which I am different from other people.
20. I view things from a wider perspective.
Southampton mindfulness questionnaire (SMQ)
Usually when I experience distressing thoughts and images…
1. I am able just to notice them without reacting
2. They take over my mind for quite a while afterwards
3. I judge the thought/image as good or bad
4. I feel calm soon after
5. I am able to accept the experience
6. I get angry that this happens to me
7. I notice how brief the thoughts and images really are
8. I judge myself as good or bad, depending on what the thought/image is about
9. I ‘step back’ and am aware of the thought or image without getting taken over by it
10. I just notice them and let them go
11. I accept myself the same whatever the thought/image is about
12. In my mind I try and push them away
13. I keep thinking about the thought or image after it’s gone
14. I find it so unpleasant I have to distract myself and not notice them
15. I try just to experience the thoughts or images without judging them
16. I lose myself in the thoughts/images