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This activity will give you an idea of what mindfulness journaling is and how you can use it to train yourself to be more present.

Benefits of combining mindfulness and journaling:

Journal prompts for mindfulness

Mindful Movement

Gently stretch part of your body and move through a few different stretches. Write about the sensations you felt in your body during and after the stretch. Write about the thoughts that came up while stretching. Illustrate the feelings in peaceful colors.

Emotional Check-In

Identify one emotion you are feeling right now. Feel it without judging or analyzing it. Write about the emotions happening within you, and what sensations they create.

Mindful Walking

Take a walk using all your senses to notice the world around you. Write about your experience when you return. To help you remember, make short voice recordings of your thoughts and insights during the walk. Write about the emotions you felt during and after the walk. Draw what you were sensing during your walk.

Creative Expression

Doodle or draw freely without thinking about what you will draw or trying to create something meaningful. Write about the thoughts and emotions you felt while drawing. Look at your drawing and write down the thoughts that come to you while looking at it. How does the sight of it make you feel?

Mindful Breathing

Breathe calmly for a few minutes, in through your nose and out through your mouth. Notice how it passes through your body. Write about your experience. How did you feel before, during, and after the breathing exercise?

Moment of gratitude

Think about one thing you’re grateful for and spend a few minutes thinking only about it. Write about the emotions you felt and the thoughts that were prompted.

Shower thoughts

Take a relaxing shower, let your thoughts wander, and notice how the water feels against your skin. After the shower, write about your experience. How did you feel during and after the shower? What thoughts came up during the shower?

Body Scan

Close your eyes, breathe calmly, and scan your body from head to toe. Notice how each part of your body feels, paying special attention to areas of tension and which areas are relaxed. Write about what you found during the body scan.

Self-acceptance

Write a letter to yourself in which you acknowledge yourself just as you are in this moment and express your love for yourself, not holding back.

Mindful Observation

Choose an object in your environment and observe it closely for five minutes. Write about every detail you notice. Express your thoughts about the object and its properties. Describe how that object makes you feel.

Listening to the silence

Spend 10 minutes in silence. You don’t have to try to meditate. Just sit comfortably, let go of the desire to act, and observe what your body and mind do. Write about any insights or observations that arise during this time. Draw what you feel silence sounds like.

Mindful Social Media

Spend 5-10 minutes scrolling through a feed but paying close attention to the thoughts and emotions it evokes. You can note them down if you wish. After 5-10 minutes, write how you feel and what you’re thinking about.

Gratitude List

List five things you are grateful for today and write about why each is meaningful. Draw or paint your emotions while writing about what you are thankful for.

 

Feeling the music

Choose one song and listen to it while focusing on how it makes your body feel. Write about the sensations you felt in your body, emotions the music evoked, and thoughts you had.

Moment of joy

Think about one thing that brings you joy at this moment. Where in your body do you feel this joy? How does it feel to feel joyful? Which thoughts go through your head while feeling joyful?

Movement Exploration

Try a new physical activity or move your body in a new way, like a dance move or exercise you’ve never done before. How does it feel to move your body in a new way? Write about your experience and draw the thoughts that came to your mind.

Sensory Awareness

Engage your senses fully in a simple task, like washing dishes. Write about the sensations you felt with each of your senses.

Mindful Rest

Engage in a moderately intense activity, like fast walking. Then sit, breathe slowly, rest, and relax. Write about how your body feels after physical activity.

Mindful Breathing Pattern

Experiment with different breathing patterns (such as deep belly breaths, alternate nasal breathing, or box breathing) and note how they affect your mood and momentary energy level.

Letting Nature Teach

Spend time observing a natural element, a plant (rustling of leaves), or an animal/bird. Write about the sights, sounds, emotions, and thoughts.

Mindful Reading

Read a poem, paying attention to each word and its meaning. Write about any thoughts you had and emotions you felt while reading the poem.

Mindfulness is about being present at each moment. It is also about approaching life with childlike curiosity. It is about consciously experiencing life with all your senses and without judgment. It is a tool for slowing down time. Start with a few prompts that resonate with you and gradually explore others to expand your mindfulness practice.