Print the Mindful Diving practice cards

MINDFUL DIVING · PRACTICE CARDS — print at 100% · cut on the marks

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

GREENproceed

AMBERsay it aloud, adjust

REDa clean limit

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

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.

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 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.

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

Presence runs deep.