Guided Journal Prompts for Mindfulness & Meditation | Waves Wellness
This post is part of our Guided Journal Prompt series for Daily Growth, Calm and Alignment. If you enjoyed these and are looking to explore the rest of the series, we'll link them for you below. Have fun exploring!
Affirmation (Say out loud)
*Write down and repeat for maximum impact.
In this moment, I choose presence, intention, and total flow with my now.
Daily Prompts
• What am I doing this prompt for right now and why?
• What are my plans for today and why am I doing those? How does it make me feel that I am intentionally moving towards more of what I want?
• At the end of the day, or during, notice or jot down 3 thoughts or three feelings, where they came from and why. Then take note of whether that's in alignment with what you want.
• At the end of the day, jot down 3 things you did. Notice the feelings you had when doing them, why did you have these? Would you want to keep doing these things tomorrow? Would you want to approach them with the same mindset?
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Prompts
• What does flow look like to you? Which moments do you find you are completely engaged, as if time is speeding by and you do not notice it?
• What makes you feel the most present, alive, and grounded in the here and now?
• What feelings would you like to call into your daily life? Why?
• How can you create small actions that align with these feelings to do daily?
Tip
Mindfulness and meditation are both ultimately about getting into a state of focus and presence. They are both helpful for true inner peace and intentional, meaningful living and so true, lasting happiness.
Mindfulness is noticing your inner world, what you are doing, thinking, feeling and why and what impacts that has on your life.
Meditation is about focusing or stillness, where you are in a state of flow (engagement) by paying attention or engaging with a sort of stillness regardless of ongoings of the mind and body.
In order to cultivate mindfulness in daily life, pay attention to what you are doing and why, and ensure it aligns with your intentions.
With meditation, simply engage with it by placing your attention on one thing, no matter where the mind or body may call you to take it.
If you struggle to stay present
If you struggle to stay present, that’s completely okay, meet yourself with compassion. The goal isn’t perfection; it’s consistency. Start with even one mindful minute a day, then gently add a minute as it feels right. At the end of the day, jot down what you noticed or felt, even a few words can deepen awareness.
(Bonus) Mini Challenges:
Meditation:
This is about focus, stillness and intention. Go somewhere quiet, even for 5 minutes, choose one thing in your body to focus on or choose nothing (complete stillness) like your nose, the sounds through your ears, the sensations you feel on your body or nothing as if you're watching TV, and the screen or happenings of the show is your body and mind. The key is to continue keeping your focus on this area or staying still regardless of the chatter going through your mind.
Why it works: It brings more lively energy into your body through the power of focus. It essentially strengthens it and helps you find the serene space where you are not ruled by the chatter of the mind.
Journaling about daily thoughts/feelings/experiences:
This helps you take note of what happened in the day, helping create a sense of looking from outside or detachment. In a sense its like a type of release and helps you look into your patterns, behaviors and how you are moving through your days.
Why it works: Journaling helps create a sense of detachment, looking from outside, and release of our thoughts, feelings, and experiences. When we do this, we gain more awareness and with that awareness we can start to change by noticing these patterns and behaviors.
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Explore the rest of the series: