You must live in the present, launch yourself on every wave, find eternity in every moment. -Henry David Thoreau

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Thought to Ponder – The present moment is your canvas, and mindfulness is the brush that paints your masterpiece.

Welcome back to Renew Inspiration! Let’s take a moment to discuss a topic that is dear to my heart, mindfulness journaling. To begin with, journaling helps you reflect on self, discover your sense of purpose, and meaning in life.

Mindfulness journaling allows you to gain clarity inside and out. It also helps you to make positive changes in your life. If you allow it, mindfulness journaling will offer you a glimpse into your soul in its purest form by helping you recognize, identify, and build a closer relationship to a higher power.

Before we get started, please make sure you have the following:

• An open mind; Meditation ready
• Willingness to be honest and express oneself
• Eager to move from one place to another freely
• Humble and caring spirit; Broken soul
• Journal or Notebook
• Pen or Pencil

DEFINITION – MINDFULNESS JOURNALING

Let’s begin with establishing the definition of MINDFULNESS JOURNALING.

MINDFULNESS JOURNALING (noun): A practice that involves writing down your thoughts, feelings, and experiences in a non-judgmental way. It helps you connect with inner self, deepen your awareness, and cultivate inner pace.

Before we go any further, I want to encourage you to pause for a moment and look within. Create awareness of your overall energy, how you feel and what you’re thinking. Mindfulness journaling can be another form of self-reflection. It can make you aware of negative patterns in your behavior so you can focus on the present moment.

BENEFITS OF MINDFULNESS JOURNALING

Mindfulness is a way of befriending ourselves and our experience. – Jon Kabat-Zinn

What’s the message that you need on today? What is it that you need to focus on within your life, right now, in this very moment? During your lifelong journey, it’s important for you to speak positive words into your soul. Despite the hurt you may feel or the sadness you experience in life, often times you forget that the power to overcome life’s challenges is already inside you. If you feel lost or defeated, it’s because the heart and mind are not working in harmony, when they work together you will find peace. Although, there’s a lot of benefits of mindfulness journaling, here’s a few that I want to share with you.

Mindfulness Journaling:

• Helps you think more critically about your life.
• Reduces stress and anxiety by keeping you in the present moment.
• Allows you to recognize and release negative thoughts and feelings.
• Increases your happiness in life and improves your mood.
• Encourages inner peace and a feeling of well-being.
• Provides self-discovery, self-awareness, and moments of reflection.
• Helps you gain clarity in your life, better memory and cognitive skills.
• Increases creativity and positivity.
• Builds resilience and confidence.
• Helps to organize and process your thoughts and feelings.
• Improves your sleep and overall mental wellness.

As you can see, making the decision to practice mindfulness journaling daily will bring peace, and emotional healing into your life one journal entry at a time.

MINDFULNESS JOURNALING TIPS

Mindfulness is a pause – the space between stimulus and response: that’s where choice lies. – Tara Brach

Mindfulness journaling is a great way to release restless thoughts and emotions so you can be in a better headspace. Even if you include mindfulness journaling for a few moments each day, you will begin to heal any emotional, physical or mental wounds that may have been caused by negativity from others or internally.

Here’s some great mindfulness journaling tips to help you get started:

• Create a quiet, calm, and safe space to write.
• Set an intention, slow down, and write with awareness.
• Be present, be mindful, and breathe slowly to ground yourself.
• Allow your thoughts to flow freely and write about anything that comes to mind.
• Be consistent and write in your journal every day to create a new healthy habit.
• Shift your writing from negative to positive so you can be ready to receive a different outcome.
• Live in the moment and bring an open, accepting and discerning attention to everything you do.

What’s your story or experience concerning journaling? It’s important to allow yourself to feel and to express yourself honestly throughout this process. I choose to reflect on inspiring quotes, affirmations and/or scriptures that are hidden in my heart during my journaling time in order to rise up above my problems, situations, depression, sadness, hurt, etc. Remember, this is a personal journey. Be sure to show yourself some grace while starting your new mindfulness journaling experience. It’s important for you to find your safe place and surround yourself with God’s love, peace, and joy throughout the process.

MINDFULNESS JOURNALING SUGGESTIONS

• Create a Gratitude List – To cultivate a positive attitude, begin your day by reflecting on or writing down at least three things you are grateful for. It can be anything, from your favorite hot beverage, the weather or your pet. Explore whatever brings you a smile or a feeling of warmth.
• Enjoy Nature – To find focus during the day, take a few moments to appreciate the beauty in nature. Step outside and focus on your senses. What do you see? What sounds do you hear? What do you smell? Are you eating or drinking anything? What do you notice when you touch the grass or plants that are around you?
• Focus on Your Breathing – Try inhaling to the count of 5, holding for the count of 3, and exhaling to the count of 5. Imagine breathing in calmness and comfort and breathing out any stress or negative feelings. Repeat for 3 breaths or until you feel calm and more grounded.

MINDFULNESS AFFIRMATIONS

Affirmations will help you to focus on improving yourself. You can spend 5 – 10 minutes in meditation, journaling, or yoga with mantras. Self-love, positivity, open-mindedness, help set you in the right direction. Designate a time in the morning and at night when you can recite affirmations aloud. By saying them aloud, you hear the powerful words, and it can help you internalize them as true. The key to seeing a positive change in life is to say the affirmations with conviction and make it a personal experience.

Here’s a few of my favorite mindfulness affirmations to help you get started:

• I am fully present in this moment.
• I embrace the here and now with open arms.
• Each breath I take grounds me in the present.
• I am using the wisdom within me to navigate through my life.
• I find clarity and calm in the present moment.
• I am aware of my surroundings and appreciate their beauty.
• I am conscious of my power to shape my present experiences.
• I find strength and tranquility in the present moment.
• I am embracing my full potential even if it makes others uncomfortable.

JOURNAL PROMPTS

Journaling is a powerful way to process events in your life, build self-awareness, get more clarity, and keep yourself on track. Journaling also allows for past reflection, future insight, and present surrender. Keep in mind that this is a journey and be patient with yourself. Ready, set, write!

• What are three things you’re grateful for today?
• What are three things you noticed in the morning? afternoon? evening?
• How are you feeling about yourself in this very moment?
• What is something that has been weighing on your mind lately?
• Do you have any regrets about how you’ve lived your life so far?
• In what ways can you forgive yourself?
• What obstacles to internal peace are you facing?
• How can you feel more aligned in life, between your thoughts and actions?
• What can you do right now to lift your mood?
• What things do you look forward to in the day to come?

WRITER & BLOGGER CORNER

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SELF-REFLECTION MOMENT

Let’s Talk. As you can see, mindfulness journaling can help you overcome any obstacle that you face in life. Have you already tried journaling to overcome challenges in life? What are some challenges that stretched your limits and helped you grow? What steps can you take to grow into the person you want to be? Please spend some quality time answering these questions in your journal or notebook.

Thank you for taking the time to read my latest blog post. What resonated with you? Share your thoughts concerning this blog post in the comment section below so we can learn and grow from one another. I look forward to reading your responses!

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Believe in yourself today, tomorrow, and forever!

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