The practice of mindfulness is an intentional focus of attention on the present moment. You consciously direct your awareness to what is happening and what you are thinking, feeling, and doing right now. This non-judgemental observation makes you calm, relaxed and grounded.
It also improves self-awareness and makes you attuned to your surroundings. You can enter a state of mindfulness through meditation, breathing, body scans, and mindful activities.
Another way to practice mindfulness is to write in a mindfulness journal.
Mindfulness journal prompts for:
10 Mindfulness Journal Prompts To Feel Present
If you are new to mindfulness journaling as a practice, combine it with another mindfulness practice (like breathing, eating, or a body scan).
This process helps to improve your self-awareness.
Here are some prompts to help you:
- ‘As I sit quietly, I become conscious of each breath. I feel the cold air entering my nose as I inhale slowly. I feel the warm air as I exhale for four seconds. I notice how my body stills as I breathe.’ Write down how mindful breathing anchors your body in the present and the sensations you experience.
- Become aware of your senses. What can you hear right now? What can you smell? What can you see and touch?
- Check in with your body. Do you feel any pain, tension, or stiffness? What would each part of your body say if it could speak?
- The strongest feeling or emotion I am experiencing right now is…
- When eating, close your eyes and focus on the food’s taste, smell, and flavor. What does each mouthful feel like in your mouth? What does mindful eating mean?
- A piece of music that makes me feel present is…
- My favorite tool for becoming grounded in the moment is…
- I choose to let go of…
- I open my mind to…
- I breathe in … and I breathe out…
10 Mindfulness Journal Prompts For Self-Awareness
Mindfulness journaling offers a safe and effective way to observe our experiences and feelings openly, curiously, and compassionately, highlighting the benefits of writing a journal.
Many yoga and mindfulness practitioners suggest that journaling can encourage us to express ourselves and grow in unconditional love and acceptance, making it a powerful tool for self-reflection and personal growth.
To help you get started, try these prompts that can increase your self-awareness:
- What is your life narrative? Is your perspective true and helpful?
- How can you reframe the story you are telling about your life?
- Do you have inner dialogue causing frustration, fear, anger, or anxiety?
- What complex emotions are you dealing with at the moment?
- What negative thought patterns do you see in yourself that you want to transform?
- How do you feel about yourself?
- What parts of yourself yearn for my compassion and love?
- What characteristics do you embody that you admire in others?
- What are your core values in life?
- I am my most authentic self when…
15 Mindfulness Journal Prompts For Positive Reflection
Psychologists identify self-reflection as a tool of mindfulness. Observing your feelings and experiences is the first step to reflecting on them.
Identifying positives around us is particularly important for mental and physical health. Here are some prompts to help you focus on the positive experiences in your life today.
Try to list at least three to five points per prompt:
- What made you smile?
- List three to five beautiful sights you enjoyed.
- What made you feel loved?
- What did you do that was productive?
- What did you hear that made you happy?
- What challenges did you overcome?
- What tempted you today that you resisted?
- What did you learn or discover?
- What made you feel excited and alive?
- What progress did you make?
- Who had a positive impact on you?
- What inspired you?
- I felt compassion for…
- I practice self-care by…
- What did you buy today that made a difference?
10 Gratitude-Based Mindfulness Journal Prompts
One valuable type of journaling used to practice mindfulness is gratitude journaling.
According to psychologists, this approach means recording events, experiences, people, or possessions for which you are grateful or appreciate.
If you want to reap the full gratitude journal benefits, making it a daily or weekly practice is best.
To help you get started, here are some prompts that can inspire meaningful reflections.
- I feel thankful for the work I do at home and professionally because…
- I particularly appreciate… family and friends because they…
- I feel gratitude for my strengths and skills that…
- Thank you for…, which inspires me.
- As I reflect on my home, I am grateful for…
- I am mindful of the privileges I have in terms of food, especially…
- Today, I feel most thankful for…
- I appreciate my body when…
- I am grateful for having overcome… and…
- I am excited about… and appreciate…
15 Mindfulness Journal Prompts For Checking In
Mindfulness practitioners use the term “checking in” to mean returning to a state of self-awareness.
You can use journaling to return your focus to the present and reflect on where you are now, whether in terms of feelings, progress, accomplishments, or physical experience.
Checking in is an essential tool for reducing stress and anxiety as you gain perspective and calm racing thoughts.
Use these prompts to help you check in daily, or adapt them for weekly and monthly check in:
5 Morning Journal Prompts For Check In
- List your goals or to-do list at the beginning of the day/week.
- Today, I am looking forward to…
- I think that… will be a challenge.
- When I feel stressed or anxious, I will…
- Today, I commit to being mindful, especially…
10 Prompts For Evening Check In:
- The best thing that happened today was…
- How did you progress today? Do you need to reprioritize the goals?
- What caused you stress and anxiety today?
- What hurdles did you encounter, and how did you overcome them?
- What would you like to change from today?
- What will you do differently tomorrow?
- How can you approach tomorrow calmly and with a sense of curiosity?
- In which area of your life would you like to practice more mindfulness?
- What can you commit to today that your future self will be grateful for?
- What is something you are struggling with now that will look different in the future?
10 Thematic Mindfulness Journal Prompts
Practicing mindfulness can go beyond meditating and checking in with your body.
It can be helpful to consider how to be mindful in all areas of your life: your work, relationships with others, finances, and the world around you.
These prompts will help you to reflect on expanding your mindfulness approach:
- Being more mindful of my expenditure means…
- I can best express my gifts to others by…
- Living mindfully following my values means…
- Being mindful at work affects my well-being by…
- I avoid mindless eating by…
- I choose to be more mindful in my relationships by…
- I commit to thinking before speaking…
- Approaching holidays and celebrations mindfully…
- I would like to be more mindful at home because…
- Mindfulness tools I would like to develop are…