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Mindful Journaling

Updated: Jul 2, 2022

Mindful Journaling is a way to get in touch with ourselves. We have the opportunity to reflect on our thoughts, feelings, and ideas in a safe, loving space.




"Journaling is like whispering to one's self and listening at the same time."

Journaling has many mental and emotional health benefits. Holding space for yourself to be non-judgmental and open to whatever is on your mind is essential on the self-development journey. In a world where we are constantly doing, it is necessary to have an opportunity to identify and reflect on your thoughts, feelings, desires, and fears.


There's nothing special you need to do to start a mindful journaling practice. You don't need to worry about spelling or grammar; your purpose is to write freely and honestly. So often, our writing is judged for educational, professional, or social reasons; writing in a judgment-free zone is freeing and enlightening.


Go somewhere comfortable where you won't be disturbed and bring your attention to the present moment.


Hold space for yourself, and make it a regular habit. When we engage in mindful journaling, we practice listening to ourselves and getting in touch with who we truly are.

Write where you are comfortable.


You can journal in a notebook, on a piece of paper, or on your phone, whatever works for you. If you decide to journal on your phone, turn off notifications, and close other apps to limit distractions.


Make this practice comfortable for yourself so you enjoy it and want to do it again. Buy a special journal, light some candles, play some calming music. Tailor your experience to your needs.

Take a few deep breaths and get comfortable.


Taking a deep breath relaxes your body and mind and lets your brain know that you are about to do something different. Deep breathing brings your attention to the present moment and out of concerns for the past and future.


Inhale deeply through your nose and exhale through your mouth.

Notice your posture, and notice how your body feels.



Set a timer or write for as long as you'd like


If time is a factor, set a timer before beginning the exercise, so you aren't distracted by timing. If not, just start writing and stop when you feel ready. You will be surprised how quickly time passes during this exercise.

Write whatever comes to mind.


There is no wrong way to journal. Journaling is just for you. No one will ever see what you write unless you want them to. This is an opportunity to observe the mind and put its contents on paper. Do not worry about your spelling or grammar; just allow yourself to be open to what thoughts, feelings, and ideas arise at the moment.

If there is something on your mind, write about it. Let your mind guide you.

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Read what you wrote.

This is optional. You can journal and just stop there. However, reflecting on your unfiltered thoughts can offer some perspective and insight. Read what you wrote and underline anything that resonates with you. You can read your journal and write after writing it or come back to it later. Follow your instinct.

Keep mindful journaling in your mental toolbox.


Our minds can be hectic, and we need regular breaks from the brain's automatic processes. Take an opportunity to write, be present and observe the mind without judgment. You are a Divine Being having a human experience. You are your most incredible resource. Develop that self-talk, have an open dialogue with yourself, and you will experience life with more peace and clarity.