Gratitude & Mindfulness Journal Practice
Meditation is a practice in focused awareness. Gratitude helps to cultivate positivity, strengthen relationships, and enhance overall well-being. We can integrate a regular gratitude practice into daily journaling.
When we journal, it can sharpen focus; turn attention inward, can be used to increase positive (and decrease negative) thoughts; is easy to implement at little or no costs; and can be done anywhere, at any age.
There are many different types of journaling you can try. Some examples include: gratitude journaling, zen tangles, doodling, or simply writing down your thoughts. I have included some examples below for you to explore.
Gratitude Journaling: When sitting down to journal, prompts can help guide your reflections and encourage a deeper appreciation for the positive aspects of your life. Here are some examples of prompts to get you started. Adapt these to fit your own experiences and preferences and use them as inspiration to create your own:
What are three things I'm grateful for today and why?
Who has made a positive impact on my life recently, and how can I express gratitude to them?
What aspects of my health and well-being am I thankful for?
What opportunities or experiences have I had recently that I appreciate?
What natural wonders or beauty have I noticed today?
What small pleasures or moments of joy have I experienced?
How have past challenges or setbacks led to growth or learning opportunities?
Who are some people in my life who consistently support and encourage me?
What material possessions or comforts do I appreciate having?
How have I grown or evolved as a person, and what am I grateful for about that growth?
Zentangle: This is a method of creating intricate, structured patterns within a small square or rectangular space. It combines repetitive lines, curves, and dots to produce abstract designs that promote relaxation, mindfulness, and artistic expression. The process focuses on deliberate strokes and can be meditative. Through this drawing technique, you are encouraged to embrace imperfections and find beauty in simplicity. Click on an example here, and you can find more online.
Doodling: Casual drawing can be meditative and relaxing by allowing your mind to wander freely while your hand moves across the paper in an unplanned manner. To doodle meditatively, start by finding a comfortable, quiet space. Begin with a blank piece of paper and pen or pencil. Relax your body and focus on your breath. Then, start drawing simple shapes, lines, or patterns without any specific goal or direction in mind. Let your hand move intuitively, allowing the doodles to flow naturally, add color if you’d like. If your mind starts to wander, gently bring your focus back to the sensation of drawing. Embrace imperfections and enjoy the process without judgment. Doodling in this way can help reduce stress, promote focus, awareness, and stimulate creativity.
Right Livelihood Journaling: This practice is an opportunity to write and sit in contemplation with questions about the experiences of simply being alive. Here are some prompts to get you started. Feel free to adapt and change them so they meet your individual needs and preferences.