Mindfulness is paying attention on purpose. It is focused attention and awareness. We can practice mindfulness in many different ways like meditation, breathing exercises, mindful eating etc. My favorite is through journaling.
Having a mindfulness journal is a great way to incorporate it into your day to day. Journaling is a popular mindfulness exercise and it is so much more powerful when we focus on writing to mindfulness journal prompts.
Simplifying this practice with the following mindfulness journaling prompts to make it easier to stick to and turn it into a habit.
25 Mindfulness journal prompts to get you started
- What are you looking forward to today?
- What do you look forward to every day?
- List 3 things you are grateful for and actually take a moment to feel the gratefulness as you write them down.
- List 3 things or thoughts that made you smile today.
- List 3 things that you love.
- List one urge you resisted today and the benefits of doing so.
- What made you feel loved today?
- What did you learn today? No lesson is too small.
- What made you pause today?
- Sit quietly and think for a couple of minutes. What thoughts come to mind?
- How are you impacting those around you on a daily basis?
- What are some recurring thoughts you have and how do they affect you?
- What do you procrastinate with the most?
- What was your biggest victory today?
- When do you feel most energized?
- How are you feeling right now?
- Take three deep breaths. Now list five things you see, five things you hear, five things you smell and five things you feel.
- What are some precious moments in your life you’ve missed out on by not being mindful about them?
- What will you regret most if you miss it?
- What activities you spend most time on daily?
- How much time do you spend on your phone and social media? Does this make you happy?
- What did you eat today? How did it taste?
- What is one thing your loved one did today that made you happy or benefited you?
- When was the last time you really laughed? What made you laugh?
- What is the first pleasant memory that pops to mind?
- How does the sun feel on your skin?
How to use these mindfulness prompts?
There is no right or wrong way to use these mindfulness writing prompts. You can do a blast session and go through a bunch of them in one sitting or you could incorporate them into your regular journaling practice and use them one by one as your daily mindfulness prompts.
Come back to this list of journal starters as often as you need to and go through as many of the prompts as you wish. It’s about listening to yourself and doing what feels right for you.
Consider printing out these journal prompts for mindfulness.
Fold them and put them into a jar so you can pick one at random whenever you feel like writing into your journal.
Why is journaling an integral part of practicing mindfulness?
It is much easier to start a mindfulness practice through mindfulness journaling.
The act of writing things down makes sure you really focus on the task at hand. When you use mindful journaling prompts your mindfulness practice becomes reactive rather than proactive, as opposite to proactively and consistently reminding ourselves to eat more mindfully.
This removes the friction of an active start and makes keeping a mindfulness diary an easier task than sitting down to meditate.
What are the benefits of practicing mindfulness?
Over the last years, mindfulness has become a buzz word. And with increased interest, the research increased as well. It turns out that mindfulness practice has so many benefits!
Mindfulness can help relieve stress, lower anxiety and ease depressive symptoms. It can also improve sleep quality, lower blood pressure, reduce chronic pain and even help with your heart health. Mindfulness can also help with mood swings and reduce conflict. It helps gain perspective on our behavior and thoughts which is the start of taking control of them.
For example, one of the above prompt encourages you to notice something your loved one did today that made you happy or benefited you. When you notice they unloaded the dishwasher or gave you a cuddle as they walked by, you’re less likely to get annoyed when they don’t put away their shoes.
By being mindful of the things that are happening now and by being present in the moment, like really noticing the feeling of the sun on your skin or taking a moment to notice the change of seasons, you break the pattern of negative self talk, worry and stress.
These small moments, compounded over time have a great impact on the quality of your life.