Mindfulness 101: Tool #2

By Vitina | Comments: 4 | July 12, 2017

Taking time to reflect and journal is a route to healing — emotionally, physically, and psychologically.

Studies have shown that the emotional release from journaling lowers anxiety, stress, and induces better sleep. These are amongst the many benefits of a regular journaling practice.

Journaling has been one of the most beneficial tools I’ve used on my mindfulness journey. It’s helped me get through a breakup, three deaths within the span of a year, entrepreneurship  turmoil, and other day-to-day things that life unexpectedly threw my way.

I write almost every morning. I commit to writing two pages in my journal. Sometimes I write less. Sometimes more. The mornings that I do miss, I let go of the guilt that comes up. Feeling guilty takes away the purpose of a mindfulness practice.

Just like brushing my teeth, I’ve added it to my daily routine. Doing it at the same time every day.

You may choose to do it in the evening to reflect on your day. Or you might try to write when you first wake up and explore something called morning pages. Some interesting and subconscious things can come up when you are in a half asleep state of mind.

Tool #2 

  • On days when you don’t know what to write about, ask yourself “What do I desire?
  • Right now, write “I Desire…” on the top of a blank page.
  • Close your eyes for a moment and ask yourself “What do I truly desire?”
  • Write down a list of 5 things.
  • It’s ok to desire things outside of yourself. But also reflect on your desires from an emotional level (ex. How do you want to feel?)

Try this practice at least once a week. Everyday decisions and choices will become easier to make if they align with what you desire.

Remember this is not going to be a published piece of work. Let go of perfection. This is a time to be free flowing with thoughts and feelings that come up.

Before you leave. I would love for you to share two things in the comments below:

  1. What time of day will you dedicate to your journaling practice?
  2. How many pages will you commit to? Don’t overwhelm yourself with too many pages!


  • Vita blumenthal
    August 10, 2017

    I will commit to Writing in the evening at least one page.

  • Susie
    August 23, 2017

    I will commit to one page each evening before leaving home from work.

  • Anne-Li
    October 18, 2017

    I will commit one page before sleep every night 🙏🏼

  • Jessica Rutledge
    October 3, 2018

    Two pages works for (my book is small, my writing large), and the end of the day seems to work best.

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