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Mindful Diving — depth lens with dolphin, seal and turtleMindful Diving™

The Open Toolkit

The Toolkit

Nine wallet cards. Every protocol in the Standard. Free to print, keep and share.

Print the deck (A4)

Printed at 85.6 × 54 mm — the size of a credit card, the size of a pocket.

What to do when you feel anxious underwater →

  • 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.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • M I N D F U L  D I V I N G · 0240 SEC

    The Readiness Scan

    BODY · MIND · SKILL · CONTEXT

    GREENproceed
    AMBERsay it aloud, adjust
    REDa clean limit

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

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • M I N D F U L  D I V I N G · 03PAIR UP

    The Buddy Agreement

    1A sign that I may need a pause is…
    2The best way to get my full attention underwater is…
    3A concern I want to be able to say early is…
    4When either of us ends the dive, we agree to…
    5One environmental behaviour we will protect together is…

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

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • 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.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • 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.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • 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.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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

    The Open Protocol

    DEDICATEthe dive to someone or something as you descend.
    THREElong, complete exhalations once you are neutral.
    ONE STILL MINUTEat a stable point, when the situation allows.
    GRATITUDEat the safety stop — one silent sentence, added lightly.

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 Withdrawn instantly when the dive demands.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • 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.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • 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.

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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  • MINDFUL DIVING

    Presence runs deep.

    THE TOOLKIT · FREE TO PRINT · KEEP · SHARE

    © 2026 Mindful Diving Institute · World Happiness Foundation

    © 2026 MINDFUL DIVING INSTITUTE · MINDFULDIVINGINSTITUTE.COM

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