Journaling and mindfulness have been the subject of research across many fields lately. Psychologists are emphasizing its importance for emotional well-being. Spiritualists are asserting its effectiveness in manifesting one’s desired life. This psychospiritual Buddhist practice has been investigated since the late 1970s. Over 700 scientific papers on mindfulness were published in 2014 alone. But how do they work? Can journal prompts for mindfulness really help? And what are some sample prompts you can incorporate into your daily routine?
These are just some of the questions we’ll be answering today. Stay tuned for our recommended books and online resources which you can utilize in your journey.
Check out our recent article about the therapeutic power of journaling.
Can Journaling Help Improve Mindfulness?
“Mindfulness can generally be understood as a state of focused attention on the experience of the present moment, whereby the events that arise are observed in a non-reactive and non-judgemental manner”, wrote Kabat-Zin in his brilliant book “Coming to Our Senses”.
Now, how can one relinquish the doubt, resentment, and hatred that they harbor for themselves without engaging in some form of healing and therapeutic technique?
Journal prompts for mindfulness are an effective tool for Cognitive Behavioral Therapy (CBT). They can assist in looking at yourself from a detached and less reactive perspective. Once we have vented out all the bottled-up emotions, we can find ways to foster a sense of belonging to the present instead of finding solace in stories of the past or fantasies of the future.
What Should I Write in My Mindfulness Journal?
As a general rule, there aren’t many restrictions when it comes to journaling. This means you can write about anything that comes to mind. The purpose is an imaginative expression and not its regulation, after all.
However, since free writing is often discontinued owing to a lack of inspiration, we do recommend pairing it up with journal prompts for mindfulness once in a while.
If you’re searching for ideas to get over your creative slump, head to the “10 Great Journal Prompts for Mindfulness” section, where we discuss prompts in further detail.
Moreover, you can also check out the following YouTube video for ideas on how other people incorporate these ideas into their daily routines:
What Activities Increase Mindfulness?
While journaling can help cultivate mindfulness, other things can also help. The activities that may assist in acquiring a state of non-judgemental transcendence include:
- Practicing deep breathing exercises
- Guided meditations
- Yoga
- Working out
- Going for a walk
- Gardening
- Doing art (for the sake of pleasure- not perfection)
- Doodling
- Listening to music
- Practicing stillness
You can pair them with your daily journal prompts for mindfulness for optimum benefits.
What Are the Signs of a Mindful Person?
So now we know that journaling is an effective medium for cultivating mindfulness in an individual. But as we continue fostering our creative expression, how do we ensure that we stay in the present? What if we start getting stuck in the repetitive loops of the past?
In simpler words, what are the qualities of a mindful person? We can’t embody our higher selves without fully comprehending their abilities, can we?
Well, allow us to take you into the psyche of a person that stays in the present:
They don’t get carried away by emotions.
When unpleasant or conflicting emotions arise, we’re quick to react to them in inappropriate ways. Our fleeting feelings get the best of us, and it’s hard to reflect when we’re in their overwhelming grip.
However, that is not the case for a mindful person. They acknowledge what they are feeling and regulate or soothe themselves as required. They neither find ways for escapism nor fall into a pessimistic spiral.
This is because they understand the nature of the problem and aim to solve it instead of worrying about it. They are aware of the temporary nature of their problems.
Introspection is their forte.
Reflecting on our day-to-day life can be transformational for our mental and emotional well-being. Brief solitary moments with yourself can be a great way to familiarize yourself with what inevitably drives your behavior: your thoughts.
Whether you realize it or not, your attitude relies on your perception of the world. Since mindful people take breaks to process their sadness and grief, it gives them insights into self-deception.
Mindful people understand the fallacies within their thoughts. This makes practicing healthy detachment easier and enables them to feel less intensely about the negativity in the world.
They embrace imperfection wholeheartedly.
Understanding that your thoughts aren’t always yours opens pathways of self-awareness and acceptance. Think of it this way: just because you’re hungry one day and contemplate stealing to fill your starving belly doesn’t automatically make you a thief.
In the same analogy, just because your mind thinks of failure doesn’t necessarily mean the outcome will be negative. How many times were you surprised by how well you performed on a test, even when you thought you would fail?
It must have happened at least once in your life, right? Mindful people understand that our thoughts aren’t objective reality. They give themselves enough space to make mistakes without doubting their self-worth. This is because their self-esteem isn’t related to how well they perform. They consider themselves worthy either way.
15 Great Journal Prompts for Mindfulness
Mindfulness and journaling go hand in hand. While the former entails directing our focus, attention, and instincts toward relishing the present, the latter is about self-expression.
One cannot master the meditative state of mindfulness without relinquishing all negative thoughts and feelings. And what better way to do that other than pouring the various contents of your mind onto paper?
Journal prompts for mindfulness can be a great way to relinquish self-destructive emotions such as doubt, resentment, jealousy, and hatred.
While free writing can be just as effective, it can become repetitive and monotonous if you don’t feel inspired to write all the time. We generally recommend prompt writing with a mix of free writing, as per your temperament and mood. To each their own!
So, now that we have covered the basics. Let’s get down to the practical implications of all we’ve been learning. It’s time to pull out your pen and begin writing.
- What are you grateful for today?
- Describe a recent experience where you felt completely present in the moment.
- What do you think is the biggest obstacle to being mindful in your daily life?
- Write down your thoughts and feelings during a 5-minute mindfulness meditation.
- What is one thing you can do today to bring more mindfulness into your life?
- Write about a time when you were able to let go of negative thoughts and emotions.
- Reflect on a recent event and describe how you could have approached it with more mindfulness.
- What do you think is the connection between mindfulness and happiness?
- Describe a sense of peace or calm you experienced today.
- Write about a time when you became aware of a negative thought pattern.
- Write an affirmation for an insecurity you have.
- What is one thing you were scared of while it was happening but are grateful for now?
- What is a truth about yourself you wished you would have known sooner?
- Describe what the present moment feels like.
- Write a letter to your past self expressing gratitude. You can also pair it up with a letter to your future self, expressing gratitude for the person you will become.
Book Suggestions to Improve Mindfulness
Journal prompts for mindfulness can foster immense gratitude for the gift of the present. Learning to cherish it can be the most worthwhile service one can render for themselves. However, our minds are wired for the acquisition of new information as it comprehends and processes the old one.
To continue your intellectual development, you might feel inclined to read well-written and thoughtful books on the subject matter. Here are our top 3 must-read book suggestions to improve mindfulness.
These will allow you to create a healthy and nourishing relationship with yourself and the world around you.
Wherever You Go, There You Are by Jon Kabat-Zinn
“A classic on the subject of mindfulness and mindfulness meditation”, raved an Amazon reviewer, and we agree. Initially published in 1994 by Jon Kabat-Zinn – a renowned scientist, writer, and meditation teacher- no one could have guessed that the book would become a bestseller, changing thousands of lives.
With about 750,000 copies sold, this book is a masterpiece that bridges mindfulness with mainstream medicine and society. Moreover, while it also offers insights into Buddhism as a medium for expanding consciousness, the book is generally based on a scientific outlook.
The Mindful Way Workbook by John Teasdale
If you’re familiar with all the theoretical frameworks regarding mindfulness but need assistance regarding its implementation, this book will be perfect for you. Described as a “trusted friend, counselor, and guide” by Jon Kabat-Zinn, this is an 8-week program containing healing techniques for depression, anxiety, and stress.
Based on mindfulness-based cognitive therapy (MBCT), this book is a stepping stone into curated techniques from a purely psychological perspective. Moreover, the plans for each week are followed by reflective questions ensuring progression. Brace yourself to be guided into the meticulously crafted world of your inner psyche.
The Nature Fix by Florence Williams
Why do we feel instantly better after a walk in nature? What is it about the morning sunlight on our faces and the gentle breeze caressing our cheeks in the evening that immediately improves our mood? These are just some of the questions Florence Williams answers in her highly informative and remarkably entertaining book.
Williams delves into a thorough and objective explanation like no other. Delving into the impact of nature on our physical and emotional well-being, it’s a must-read for anyone struggling with forming meaningful connections.
Mindfulness Websites and Online Resources
Even if you’re using journal prompts for mindfulness and reading incredible books on the subject matter, you might still feel a little lonely. It is important to remember that we -as humans- are wired for social connectivity.
If you’re looking for websites and online resources that help with guided meditations and goal-setting, here are a few we recommend.
They’re guaranteed to provide the additional mental clarity and emotional catharsis you’ve been seeking!
Happify
This app covers four main dimensions. Starting with stopping negative thoughts, it slowly moves on to reducing stress and anxiety. This automatically leads to a more mindful mental state, improving self-confidence and self-esteem.
The app uses cutting-edge scientific games and activities to help you achieve your goals. These include journaling, stress-management techniques, and other mental games.
Calm
Sometimes the goal isn’t to increase mindfulness as much as to eliminate whatever obstructs it. For example, you might consciously know that you want to live more in the present, but there might be too much stress and anxiety in your mind.
That feeling of fixation on the past or future will hinder your ability to acquire your desired state of transcendence. Curated for goal-oriented concerns, this app entails guided meditations and sleep music to focus on aims such as better sleep and improved self-esteem.
Headspace
If you’re looking for guided meditations with simple explanations and animations to help you get started, this app is for you. It has an aesthetic and user-friendly interface that makes it convenient to manage for people of all ages.
Moreover, the app provides plans for the acquisition of goals within numbered days. Examples include feeling less stressed in 10 days, etc. You can also set your own goals ranging from getting better sleep at night, to finding more joy in everyday life.
Final Thoughts
So, now we know the efficacy of journal prompts for mindfulness in acquiring a state of calm and peaceful transcendence. Remember: our situation doesn’t justify our anxiety and stress as much as our thoughts do.
Venting out your bottled-up feelings, working on inner wounds, and taking steps such as journaling to improve your overall well-being is the most substantial act of self-love you can do for yourself.
So, take a deep breath, get that journal and pen out and begin describing how you feel. It may not be a short journey, but it is definitely worth it.