Imprime las tarjetas de práctica de Mindful Diving

MINDFUL DIVING · TARJETAS DE PRÁCTICA — imprime al 100 % · corta por las marcas

M I N D F U L D I V I N G · 0160 SEC

ARRIVE — before the water

AACKNOWLEDGEyour current state without trying to improve it.

RRELEASEunnecessary tension: jaw, shoulders, hands.

RREADthe environment: water, wind, entry, exit, team.

IINTENTIONone behaviour you will practise on this dive.

VVERIFYwith your buddy and the plan.

EENTERwith the plan and not ahead of it.

One minute on the platform. Then the water.

M I N D F U L D I V I N G · 0240 SEC

The Readiness Scan

BODY · MIND · SKILL · CONTEXT

VERDEcontinúa

ÁMBARdilo en voz alta, ajusta

ROJOun límite claro

Shared, not judged. Amber is the colour that saves lives.

M I N D F U L D I V I N G · 03PAIR UP

The Buddy Agreement

1Una señal de que puedo necesitar una pausa es…

2La mejor manera de captar toda mi atención bajo el agua es…

3Una inquietud que quiero poder decir pronto es…

4Cuando cualquiera de los dos termine la inmersión, acordamos…

5Una conducta con el entorno que protegeremos juntos es…

Five sentences, completed out loud, before the gear check.

M I N D F U L D I V I N G · 0490 SEC

The Attention Cycle

NOTICEwhat is happening right now in body, breathing, task, buddy, environment?

NAMEa light label, not a verdict.

CHOOSEthe safest useful response available inside your training.

RETURNre-open awareness; do not stay locked on the problem you just solved.

Presence — ninety seconds, anywhere: boat, desk, doorway.

M I N D F U L D I V I N G · 05IN-DIVE

The Five-Channel Scan

SELFbreathing, comfort, temperature, equalisation, workload.

GAS & DEPTHpressure, time, depth, ascent obligations, limits.

BUDDYposition, signals, state, shared plan, proximity.

ROUTE & CONDITIONSdirection, current, visibility, exit.

ENVIRONMENTlife, hazards, fragility, other divers.

Anchor · scan · anchor · scan — narrow, then widen.

M I N D F U L D I V I N G · 06FEAR

STILL — when fear rises

SSTOP addingcease the non-essential task; stabilise position and buoyancy.

TTOUCH the anchorone point of contact — the regulator in your teeth, the inflator in your hand, the exhale leaving.

IIDENTIFY out of the tunnelgas, depth, buddy, exit — four facts, in that order.

LLINKsignal your buddy or leader now, at amber, not later at red.

LLISTENto the breath as information, and to the fear's actual message — signal, story, or cargo?

Fear is information. Panic is fear unaccompanied.

M I N D F U L D I V I N G · 07ONE DIVE

The Open Protocol

DEDICATEthe dive to someone or something on the surface, before the descent — then attend to the descent itself.

THREEordinary breaths, simply noticed once you are neutral — continuous, nothing lengthened or forced.

ONE STILL MINUTEof quiet noticing at a stable point, when the dive plan and your buddy allow — never during a task.

GRATITUDEafter the dive, once safely out of the water — one thing you appreciated.

Optional at every step. Withdrawn instantly when the dive demands.

M I N D F U L D I V I N G · 084 MIN

FFLN — the debrief

FFACTSwhat happened that a camera or an instrument could have recorded?

FFELTwhat did each of you notice in body, breathing, emotion, attention?

LLEARNEDwhat helped, what narrowed awareness, what surprised you?

NNEXTthe one adjustment for the next dive.

Facts before felt. Person separate from behaviour.

THE VOW

I will breathe before I act.

I will say the true thing early.

I will make small corrections kindly.

I will let the ocean choose the distance.

I will end any dive without needing a reason — and thank anyone who ends theirs.

I will carry what I learn below into how I live above,

so that my diving supports safety, human connection and ocean care.

Offered at certification. Never demanded.

MINDFUL DIVING

«La presencia cala hondo.»