Test Lesson – Mindful Journaling

The intention of this lesson is…

to heighten your awareness of mindful journaling as a beneficial tool for your healing journey and to support you with choosing creative pathways grounded in the here and now.

How to prepare

Before you begin…

Gather your materials:

– grounding object (like a photo or image, crystal or stone)

– favorite beverage 

– something to write in and something to write with

Choose a physical location where you feel comfortable to be free with your thoughts.

Manage your distractions, as you are able:

Consider what tends to distract you and minimize those distractions during this time. Consider turning off reminders and notifications on your devices; inform people of the time you need for this practice, close your door. etc.


When you feel ready to begin…

Get present: 

– Take a few deep breaths in and out and notice how you feel. 

– Remind yourself that whatever unfolds during this time is honorable.

Now that you are present, spend the time doing the following:

Why do we practice mindful journaling?

Mindfulness is the ability to be fully present to your mind, body, spirit and the larger world around you in the present moment. Based on where you are at right now, choose to do one or both of the following activities:

Activity 1: 5-4-3-2-1

  • Slowly, write down FIVE things you see around you. It could be a pen, a spot on the wall, something outside of the window, or anything else in your immediate surroundings.
  • Slowly, write down FOUR things you can touch. It could be your clothes, a blanket, or the ground under your feet. 
  • Slowly. write down THREE things you hear. Focus on things you can hear outside of your body like a fan blowing, or clock ticking. If you can hear your belly rumbling that counts! 
  • Slowly, write down TWO things you can smell. Maybe it’s your perfume or lotion, the food you just ate, the pillow you’re laying on. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
  • Slowly, write down ONE thing you can taste. What does the inside of your mouth taste like—gum or coffee or juice?

Activity 2: Free-Write

Reflect on the following question: “What is on my mind and heart, right now?” 

  • Listen to what emerges.
  • Slowly write down as many things as you can.

Regrounding Moment

Take a moment to breathe and thank yourself for participating in this activity.

An Invitation to Integrate

Consider how you can cultivate an intentional practice of mindful journaling. You could create a daily free-writing practice and explore the question: “What is on my mind and heart right now?” Or, focus on one word per day that represents a way of being that you want to embody, and free-write about it.

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