A mindfulness journal is like a diary you maintained as a child. It is basically a tool to help keep you organized and set objectives and plans that can change your life. It also gives you a place to process all the emotions, thoughts, and events of your day so that you bring awareness to what's going on in your life. Here are some steps for working with a mindfulness journal.
The first step is making a commitment to write in it everyday. Some people find it hard to commit to daily journaling but if you are willing to take note of your thoughts, you are already halfway there. If writing seems like too much of a chore, you can purchase journal software/app that will help keep you on task. These journal applications allow you to type in brief notes or write full entries into the program.
Another great way to get started is through the use of a different way to record your thoughts. There are many different ways to do this but one way that I have used in the past has been through the utilization of an index card. This way allows me to write down my thoughts on one side of the card and my objectives on the other. You can transfer the index card information to your journal and expand upon the highlights of the day that need your attention.
If you find that you don't want to jot down your thoughts in the morning, try writing them down for 10 minutes before you get out of bed. You can also jot them down after a shower, when you take a short walk. The point of doing a mindfulness journal is to capture and record your day. When you read your journal, you will be able to see how these small things help you focus on the present moment, rather than worrying about past or future events. It will also give you insight into what needs to be worked on personally,.
One way that I have found to be helpful is to take a cup of water and write down my thoughts before I eat breakfast. This helps me focus on the actual taste and aroma of the food that I am eating, rather than worrying about my negative thoughts about something. The point of writing your journal is to give you space to think and reflect so that you can improve yourself in the future.
After a while, you will probably need a daily journal so that you can continue to capture your thoughts. This is where the fun begins! You can actually start by writing down your thoughts during the day. Some people like to do this during a coffee break and then later throughout the day while working out. Whatever your preferred method of journaling is, be consistent. It will reap rewards in the end. If your preferred method of journaling is via a journal, The House of Oshun has developed a 90 Day to Mindfulness Journal and it is available in our Mystic Pantry.