Activity

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, let’s start.

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?”