It’s a metric for guiding your day. Instead of giving in to impulses or making choices without thinking them through, someone who is intentional will spend time reflecting and being mindful of their choices.

It’s a really popular topic nowadays, and more and more people are searching for “how to find it.”. Enjoy! Should you implement a daily meditation session, mindful eating, mindful exercise, or mindful walking? For each prompt, you need to think of 3-5 items (as specified by the prompt) and describe why you feel grateful. In this prompt, you’re invited to explore how you’re feeling by describing it through a description of color. You could consider two different methods: Take a fine black pen and start either in the middle of the page and work your way out, or start in one corner and move to the opposite diagonal corner. And, why? These journaling prompts are some of my personal favorites, which I’ve taught to hundreds of writers in various workshops and classrooms across the United States and Europe. Now I know that the sense of racing thoughts might be a sign that I have too much work, and I have learned a new technique (list and prioritize) to manage the tasks better.

Sure, we can’t completely fix the hectic feeling of your day, but what we can do is take 7 minutes to reflect on some memory from your past that makes you feel grateful, inspires context, or helps you to remember how far you’ve come. By the end of writing out your answers (to even just one of these contemplative prompts), you may well start to feel more grounded, present and mindful! I reflect on the meals that I have shared with friends, families, and colleagues. Opening up: The healing power of expressing emotions. What are your top values or guiding beliefs in the moment? Part of the reason for this might be because writing, in general, is a very focused action, is slower than thinking, and requires attention. For example, Khramtsova and Glascock (2010) included reappraisal and gratitude journaling in their mindfulness intervention. Your answer is a story: a series of choices that describe your understanding of the events and details of your commute to work. I reflect on how it affects my life, including my physical and emotional wellbeing. 60+ Benefits of Yoga for Mental & Physical Health. If you feel very adventurous, you could try to draw your own mandala to color-in. How did you commute to work today? Fill a page with things that make you happy. You can do this as a list or as drawings. One of the biggest benefits of journaling is that, in general, it can help you avoid depression and anxiety. I feel grateful for… Gratitude is a... 2. It’s self-examination in practice: nurturing awareness of one’s self (the good fluffy stuff, as well as the shadows). I am grateful for …, I am mindful of the gifts that I received for special holidays and my birthday. Journaling can bring about these new insights about ourselves that we might’ve never realized before! That sudden sickness in college that hospitalized you for a week. Bohecker, L., Wathen, C., Wells, P., Salazar, B. M., & Vereen, L. G. (2014). It contains all the materials you’ll need to not only enhance your mindfulness skills but also learn how to deliver a science-based mindfulness training to clients, students, or employees. Regardless of where you are on your journey, this post should interest you because I am outlining how to use the act of journaling as a way of practicing mindfulness. Scherer, M. (2002). That’s a beautiful doodle! 2. Here we provide a list of daily prompts that you can use for your journal. And, most importantly, why would you choose those colors? Guide the rest of today with intentional energy and direction.

Assign a theme for each month for you to focus on in your journal. What’s my biggest pet peeve and why? window._mNHandle.queue = window._mNHandle.queue || []; The point is that you have to find things that you are grateful for. 5 Tips to Awaken Your Inner Wisdom and... Take a breath, girl. When you were a … What are you hoping to feel by the end of this day? Although not typically considered a form of journaling, because you are not writing anything, doodling and mindfulness coloring are useful techniques that can easily be done in a journal. DOWNLOAD THE FREE MINDFULNESS & GRATITUDE JOURNAL PROMPTS AT THE BOTTOM OF THIS POST! Explore your “story of the moment” for at least 5 to 7 sentences. Mindfulness describes a practice of focused attention and awareness. Think back over the past week and write down on the lines below up to five things in your life that you are grateful or thankful for. Therefore, knowing this, let’s look at examples of how journaling is used in mindfulness. Some studies might include more than one type of journaling format in their mindfulness intervention, which makes it difficult to isolate the individual effects of each journaling format. I feel grateful for …, I am mindful of my health and my body. This is the actual magic of any gratitude exercise: not just listing what you’re grateful for, but connecting to awareness for why you’re grateful for it. Mandalas are an excellent example of intricate images to color-in. At, we have excellent resources for you to use. Why do you practice journal writing? Your email address will not be published. Copyright © 2009 - 2020 Lead Without Followers, LLC.

Effectiveness of a method for teaching self-compassion to communication sciences and disorders graduate students. If not, can you possibly change the story by choosing to reinterpret events, circumstances, and what’s happening right now? This prompt intends to help you “flip the script” on your ungrounded day and find a more mindful sense of presence.

Living with more intention will also help you get to know yourself better. Name three things that challenged you today. Mindfulness has become a buzz word for good reason because it has so many benefits. What helped you feel loved? I feel grateful for ….

Is it by wearing an outfit that makes you feel stylish? The two moments I’ll never forget in my life are… Describe them in great detail, and what makes … Name three beautiful things that you saw today. Chamber of Commerce (KvK) A month of thinking before speaking – April, A month of expressing gratitude to loved ones – June, 30 days of meditation/journal about your meditation journey – July, 30 days of checking-in with yourself – August, Mindful holidays (in line with Christmas) – December, I think of the work that I perform in my career or at home. How would you describe your “story of the moment,” and why? The journal is your personal expression of your feelings and thoughts. Don’t forget to grab your FREE printable mindfulness journal prompts worksheet at the bottom of this page! When journaling about your progress this month, you can use our Personal Goal Progress Review. I reflect on the people in my life who have made me feel loved and supported. There are plenty of reasons why it can feel difficult to pinpoint exactly how we’re feeling (let alone, describe how or why we’re feeling that way) using the language of emotion. I feel grateful for …, I reflect on my past and all the mentors and teachers who have helped me on my path. Germer, C. (2009). They aimed to determine which type of journaling had the most significant effect on the scores of the Self-Compassion Scale. Each prompt is written in the first-person so that you have to express and own the thought. medianet_versionId = "3121199"; @2018 - PenciDesign. Share on Facebook, Twitter, or LinkedIn. There is no wrong option here.

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It’s easy to make decisions without thinking them through, or speak to others without any thought put into it. So you’re short on time, but you want to live more mindfully. The time isn’t long, between 5 -10 minutes. But what is essential is that the time is prebooked, and it’s unmovable. 65+ Mindfulness Worksheets for Adults, Kids and Your Therapy Sessions, The Mindful Attention Awareness Scale (MAAS), 7 Great Benefits of Mindfulness in Positive Psychology, 76 Most Powerful Mindfulness Quotes: Your Daily Dose of Inspiration.

All Right Reserved. Happy writing! You might also like What Is Mindfulness + 7 Easy Mindfulness Activities to Try Daily. There are different things that you can color-in: Either you can print out an image, stick in your journal, and color that in, or color-in your Doodle. Here we provide a list of daily prompts that you can use for your journal. You might ask whether using an electronic device counts as journaling – in my opinion, no, they do not. Pick another habit for the next week. Your list might start really broad, general and mundane: (Make sure you actually use the word grateful or thankful, too!). Remember your first job and how intimidating everything was?

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