Mindful Journal D A ILY P R A C T I C E S A ND RE F L E C T I O N S FOR L IVING IN THE PRESENT MOMENT
Mindful Journal D A ILY P R A C T I C E S A ND RE F L E C T I O N S FOR L IVING IN THE PRESENT MOMENT
Listening to your life through daily mindful writing.
The Little Journal of Mindfulness
Mindfulness—paying attention to the details of the world around us—is key to creating powerful art. When a poet starts a meditation practice, she may find that she’s better able to include tangible, sensory details in her work simply because she’s gotten into a practice of noticing.
Just as mindfulness can strengthen creativity, creativity can strengthen a mindfulness practice. Getting into the habit of writing down your observations in a journal can help you practice noticing. When was the last time you really paid attention to the sound of birds singing outside your window in the morning, or the feeling of warm sand between your toes at the beach? As you start your journaling practice, you’ll find yourself gradually feeling more present not only during your meditation sessions but in your daily life as well.
Three Mindful Writing Methods
When writing in a diary, people typically record and reflect on the events they experienced that day. Mindful journaling is specifically used as a tool for reflection and growth. Many people write with a goal in mind such as reducing stress, increasing motivation, or gaining greater self-awareness. Here are three methods for enhancing your mindfulness practice through keeping a mindful journal.
1. Reflection The Reflection method is simply about writing down the events of the day. You can either do this by writing down 3-5 things that happened that day (a set list of things), or simply writing out a few paragraphs. The Reflection method is nice also because it allows you to really let everything out for a few minutes each day. For a few minutes each you, you can do a sort of “brain and heart dump” and just let everything flow out of you unfiltered. This can often lead to some really interesting and helpful insights. Plus, the act of doing so in itself is very refreshing.
2. Three mindful moments The “three Mindful Moments” method is simply about writing down three moments in the day where you noticed yourself being mindful. As your practice expands, feel free to increase this to five or more.
This method is interesting because it can be a nice aid to your mindfulness practice itself, accentuating the moments in which you were mindful. As a result, you’ll think, “hey, I was a little mindful today!” when you might otherwise have thought you failed, giving you the motivation to keep practicing. Every little step, every little bit of progress, makes a big difference towards developing the practice and that’s the intention of this method.
3. Recurring themes The Recurring Themes method is all about identifying the inner dialogue. You don’t necessarily write something down the first time you notice it, rather, you write down those thoughts, feelings, and sensations which you notice continually keep arising. An example of this would be doubting your ability to complete a project or to do a good enough job on it. As you go about your day, particularly when you think about the project, approach the time to work on it, are working on it, and afterward, you’re likely to notice certain thoughts and feelings arise. As you notice the recurring themes, write them down in one central place. Come back when you notice it again and begin to bring definition to this once vague and foggy internal dialogue and negative self-talk. Bringing this level of clarity to some aspect of your negative self-talk and internal dialogue can have a very healing effect.
Start Your Mindful Journal
Mindfulness revolves around paying attention to the small details that are around you, which is also a powerful skill when you are writing. No matter what type of journal you decide to use and how you decide to write in your journal, keeping a mindful journal can be a very calming and clarifying practice that goes hand-in-hand with the rest of your meditation and mindfulness practice.
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“It’s better to do something active every day— even if it is just a little bit—than nothing at all.”
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“Deep breaths are like little love notes for your body.”
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“If you can’t fly then run. If you can’t run then walk. If you can’t walk then crawl. But whatever you do, you have to keep moving forward.”
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“Peopl leave without a reason, and it’s okay. You don’t have to think you did something wrong. You don’t always do something wrong.”
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“Falling in love with yourself first doesn’t make you vain or selfish. It makes you indestructible.”
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“A bird sitting on a tree is never afraid of the branch breaking because her trust is not in the branch, but in her own wings.”
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“Be strong enough to let go, and patient enough to wait for what you deserve.”
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“The broken will always be able to love harder than most. Once you’ve been in the dark, you learn to appreciate everything that shines.”
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“Be thankful for the nights that turned into mornings, friends that turned into family, and dreams that turned into reality.�
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“Sometimes you just need a break in a beautiful place alone.”
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“Always find time for the things that make you feel happy to be alive.”
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“When you fully trust someone without any doubt, you finally get one of two results: a person for life or a lesson for life.”
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“Replaying the past over and over again will only ruin your present. Let it go. A brand new future awaits.”
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“Adopting the right attitude can convert a negative stress into a positive one.”
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“Meditation is the journey from sound to silence, from movement to stillness, from limited identity to unlimited space.�
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“Use the breath as a tool to create space in your mind and body, especially when you find yourself in a stressful situation or a crowed place.”
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“Our way to practice is one step at a time, one breath at a time.”
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“The more we genuinely care about others the greater our own happiness and inner peace.”
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“Eat your lunch with another person. Notice how it feels to take a break and connect with someone.”
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“We are born in one day. We die in one day. We can change in one day. And we can fall in love in one day. Anything can happen in just one day.”
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“Seek first to understand, then to be understood.”
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“Peace is not just the absence of conflict, peace is the creation of an environment where all can flourish.”
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“Be softer with you. You are a breathing thing, a memory to someone, a home to a life.”
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“Learn to calm down the winds of your mind, and you will enjoy great inner peace.”
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“In any moment, we can find grounding in the breath.”
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“Let everything happen to you: beauty and terror. Just keep going. No feeling final.”
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“As we listen deeper to our bodies and elevate our health as a value in our lives, we walk the earth attuned, resilient and nourished.”
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“Peace. It doesn’t mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart.”
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“Cherish sunsets, wild creatures and wild places. Have a love affair with the wonder and beauty of the earth.”
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“Cosmic humour, especially about your own predicament, is an important part of your journey.”
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“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.”
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“When the dark clouds of doubt, anger or worry begin to move upon you, steady yourself in the knowledge that in time, the storm will pass.”
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“The greatest weapon against stress is our ability to choose one thought over another.”
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“Let difficulty transform you. And it will. We just need help in learning how not to run away.”
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“The light burning within you is a far more accurate reflection of who you are than the stories you’ve been telling yourself.”
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“Closure happens right after you accept that letting go and moving on is more important than projecting a fantasy of how the relationshop could have been.”
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Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
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“Rather than being your thoughts and emotions, be the awareness behind them.”
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“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.”
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“Like a sandcastle, all is temporary. Build it, tend it, enjoy it. And when the time comes, let it go.”
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“Awareness allows us to get outside of our mind and observe it in action.”
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“Each person deserves a day away in which no problems are confronted, no solution searched for.”
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“Through lovingkindness, everyone and everything can flower again from within.”
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“If you wait until everything in your life is perfect before you begin something challenges and new, you’ll be waiting forever. The best time is Now.”
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“Every time we become aware of a thought, as opposed to being lost in a thought, we experience that opening of the mind.”
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“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”
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“What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.”
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“It is not joy that makes us grateful; it is gratitude that makes us joyful.”
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“Limitless access to knowledge brings limitless opportunity. But only to those who learn to manage the new currency: their attention.”
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“Many times what we perceive as an error or failure is actually a gift. And eventually we find that lessons learned from that discouraging experience prove to be of great worth.”
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“Exercise gives us health of the body, meditation gives us health of the mind. Each strengthens the others.”
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“Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom.”
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“The secret of change is to focus all of your energy, not to fighting the old but on building the new.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 2
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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Time
“You can close your eyes to the things you do not want to see but you cannot close your heart to the things you do not want to feel.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 3
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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/
Time
“Most people struggle with life balance simply because they haven’t paid the price to decide what is really important to them.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 4
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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Time
“The root of true confidence grows from our ability to be in unconditional friendship with ourselves.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 5
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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Time
“Through judging, we separate. Through understanding, we grow.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 6
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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Time
“Wherever we are, we can take a deep breath, feel our body, open our sense and step outside the endless stories of the mind.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 7
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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Time
“When we really examine kindness, we find it is a deep and abiding understanding of how connected we all are.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 8
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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/
Time
“Speak to people with love and compassion and you have the ability to create change in them.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 5 9
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Date
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/
Time
“You can find ways to deal with life better as you learn to just be there with your mind and your surroundings.”
What am I feeling today?
I’m thankful for:
I accomplished these things today:
What I learned today:
I want to say something to
D AY 6 0
e.g. myself
:
Write or Draw in Peace Empty your mind of all its floating thoughts and worries! Every thought that enters your mind, draw or write it down. This will provide clarity into the source of your feelings and mood in the present moment.
Your life can be more joyful and rich when you live mindfully.
breatheineveryday.com