Mindfulness journal prompts for Adults: where to start

In search of mindfulness journal prompts for adults? You are at the right place! Writing a journal is a beneficial way to train your mindfulness.

You may not be familiar with mindfulness journal prompts for adults. It is nevertheless a very simple way to bring more positive energy and transform your mindful practices. Here is a step-by-step guide to help you get started easily today.

Different kinds of journaling

There are many kinds of journaling as you can see below (Source: Positive Psychology).

  • Gratitude journaling (eg, Beck & Verticchio, 2018; Emmons & McCullough, 2003; Khramtsova & Glascock, 2010; Seligman, Steen, Park, & Peterson, 2005)
  • Reappraisal journaling (eg, Khramtsova & Glascock, 2010)
  • Counseling journaling (eg, Beck & Verticchio, 2018)
  • Self-compassion journal (eg, Germer, 2009)
  • Reflective journaling. (Beck & Verticchio, 2014; Bohecker, Wathen, Wells, Salazar, & Vereen, 2014)
  • Expressive writing (Pennebaker & Smyth, 2016)

Needless to say, mindfulness journaling can be the basis of all. Whether you want to develop your gratitude, self-compassion, or reflection, being mindful is important. It helps you be aware of your thoughts, feelings, and actions. Either they are in the past, present, or future. For example, reflection on something you are going to do or to say.

A step-by-step approach

Where is the easiest place to start? Definitely, be mindful of your immediate thoughts and feelings right away. See further a few prompts that help you be more aware of your feelings.

Once you master this, where to go next? Well, there are ways to train yourself to a higher level. That is to bring your awareness to what is called the “mental state”. For example, your tendency of craving or running after something, the well-hidden greed, or on the contrary, a state of joy and ease.

Finally, with practice, you can even create another being out of your old shell. How? By stabilizing your achieved high mental state and make it inherent in your being. How? Through practicing love and kindness, compassion, joy, and letting go.

But it’s a long way. Start simply today.

Be aware of your feelings, thoughts, and actions

Here are a few easy prompts to write down in your daily journal.

Sit down in a quiet place. Take a few gentle deep breaths and relax your whole body. Choose one among the below that speaks to you most when you sit down with your pen and your notebook. Then explore in detail what you feel in writing.

See what happens! You will be surprised by how many hidden feelings and thoughts that you didn’t notice. And especially, the reasons that lie behind them.

Why not try the following:

  • Can I be more at ease right now (and why or why not?)
  • Do I / Did I feel irritable about something? Explore.
  • Any unpleasant thought that you observe that repeats often in your mind?
  • Am I overwhelmed by anxiety? Or anger? Attachment? Or simply feel indifferent right now? Go deeper.
  • This feels good; about what am I happy? Name some and find out why. It is important to know about your good feelings. As they can be the hidden gem of craving that you need to reduce. Or they can be, on the contrary, a pure state of joy that you can develop more.
  • This feels bad, what are the underlying feelings that occupy my mind? Name some.
  • Did I do it right? Am I doing it right? Will I do it right? Reflect on your actions in the past, present and future. See if they reflect your life principles or make you feel at ease.
  • What fill in most of my thoughts today?

Be aware of your craving tendency

The feelings that you discover above are often the iceberg of a deeper level of your being. Many (and most of them) are linked to your tendency of craving. When you feel irritated by someone or something, that is because you expected something else! On the contrary, when you feel lovely, that may indeed be another form of craving, that is well hidden: “You want more of that!” Try some below:

  • Am I running after something (a relationship, a person, a new house, a new car, a job promotion…)?
  • Do I (often) crave something to eat even if not hungry?
  • What are the nice prospects I am excited about?
  • Any person or event that make my mind badly agitated today? Do I hate someone because this person is causing / will cause / did cause problems for you or someone you like? Or because this person supports someone you hate? Explore deeply.
  • Any circumstance today in which I felt praised by a compliment? Or disappointed by a dispraise? Why do I need this compliment? Why don’t I like this disprase? Go deeper.

The joy of giving

When you are aware of your thoughts and feelings, and start to doubt some of your tendency of craving, you can start to train yourself to be more “equal minded”. This means, able to rise above your craving and greed. Then you’ll be able to give, be more generous, let go, adopt joy instead of irritation. Here are a few mindfulness journal prompts for adults to shape their day into energy and vitality.

  • Is there anythhing that I can let go? Either it is a relationship, a thing, a person. Explore the reasons why you can, or you can’t do it.
  • A list of things that I can give more to someone? (more smiles, more kind words or thoughts, more gifts, more flowers…)
  • Was there a circumstance where I held back in giving something today and why? Did I feel threatened by my own scarcity?
  • Do I prefer something over something? Can I be more equal?
  • Can I feel more joy and ease when I say no? Think of what happened today.

Mindfulness journal prompts for adults – Make it your daily habit

Did you notice that writing down makes it easy to explore who you are and what’s on your mind? Indeed, “Journaling is one of the most effective ways to practice mindfulness. It allows you to contemplate more about what’s going on in your life and ensure that you’re aware of every decision that you make ”(Happier Human). See more benefits of mindfulness journal prompts for adults here.

Try some of the suggested prompts and I hope you will find your mind clearer. Gradually you can draw even more benefits from this simple practice.

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