Meditation Prep & Debrief Checklist

Structure Overview:

• Session Metadata:

  • Date: __________

  • Session ID / Tag: __________

  • Time Available: __________

• Preparation Checklist:

  • [ ] Quiet, dim environment

  • [ ] Warm cup of herbal or green tea

  • [ ] Comfortable meditation cushion

  • [ ] Clean, uncluttered space

  • [ ] Reliable timer

  • [ ] Calming background music (if used)

  • [ ] Visited the restroom beforehand

  • [ ] Glass of lukewarm water

  • [ ] Notifications off – no chance of being disturbed

• Mood & Energy Assessment:

  • Sleep Quality: __________

  • Mental Freshness: __________

  • Stress Level: __________

• Intention Setting:

  • Today, I want to... __________

• Session Goals:

  • [ ] Body scan

  • [ ] Belly breathing

  • [ ] Sitting upright

  • [ ] Focusing on breath without counting

  • [ ] Gently returning to anchor after distraction

  • [ ] Slight mental improvement

  • [ ] Accepting negative thoughts without judgment

  • [ ] Reducing stress

  • [ ] Measuring success by process – not intensity of focus

• Debrief:

  • Total Time Meditated: __________

  • Number of Sessions: __________

  • Session Outcome:

    • [ ] Achieved desired state

    • [ ] Partial improvement

    • [ ] No noticeable change

  • Possible Physical Sensations:

    • [ ] Back or spine discomfort

    • [ ] Leg tingling

    • [ ] Drowsiness or dozing off

  • Focus Quality:

    • [ ] Smooth focus-refocus cycles

    • [ ] Good overall, but had distractions

    • [ ] Frequent distractions

    • [ ] Completed the session fully but meditation quality was low

  • Self-Rating:

    • Meditation Quality (awareness, calm, focus): /10

    • Process Quality (preparation, expectations, debrief): /10

  • Notable Thoughts: __________

  • Areas for Improvement: __________