A note from Sean
Try this today. Set a timer for two minutes. Feel your feet on the floor and the pen in your hand. Then write one line: what is my mind like right now? Calm, anxious, fearful, hopeful, something else? Don’t fix it. Just write what is there. Do the same tonight, and see how the two lines compare. A few lines is enough.
Keep going: The Power of Mindful Journaling and 10 Mindfulness Journal Prompts to Boost Self-Awareness.
This suits anyone who thinks best on paper, and anyone who has tried journaling before and let it lapse. Keep the notebook where you will see it. If writing brings up grief or something heavy, go gently. Stop when you need to.
Here’s a Sample of the “Guided Meditation Script on Mindful Journaling” Guided Meditation Script:
A regular journaling practice is a lovely way to check in with yourself. Dedicate a few minutes each day to examining your experience through writing. This exercise is best to do in the morning and at night in order to start and end your day with mindfulness.It also is useful to have a dedicated journal or notebook for this practice. Set aside five minutes in the morning to sit down and journal.As you sit down to do this exercise, tune in to the body sitting in the chair.
Feel yourself sitting, the feet on the floor, and the pen or pencil in the hand. Take a few deep breaths, grounding yourself in the present moment. Recognize the state of the mind this morning.Is it calm, anxious, fearful, or hopeful? You don’t need to fix anything; just notice where the mind is today. For a few minutes, mindfully write about your current experience and the day ahead. You may set a timer if this feels like a daunting task.
