3 Journal Practices For Improving Mindfulness - Serenity in Suffering

We all know incorporating mindfulness into our days provides many benefits, the least of which is less anxiety. But similar to other routine habits, mindfulness grows stale or we lose interest in practicing. Recently grappling with my inconsistent attempts at mindfulness, I found a creative solution which breathed life into my practice. Combining journaling and mindfulness techniques, I developed 3 journal practices for improving mindfulness. While each one varies slightly from the other, they all improve mindful thinking and self-awareness.

Welcome to Mindfulness Monday! Where we learn some easy ways to be more present “in the moment” at our jobs, in our homes, with our families and friends. Learning to recognize God and what He has for us in each divine moment He offers. We acknowledge the belief that God is with us always. We confess His presence is available to us, lifting our spirit and helping us with power and grace. Learning to “be still”, so we can hear His voice and view ourselves, others and our surroundings through His eyes.

when mindfulness becomes mundane

As helpful as mindfulness is in the everyday busyness of life, sadly due to misunderstanding and misuse, its benefits are minimized or relegated to “fad” status. As a result, many people forego trying it and even seasoned mindfulness advocates begin questioning its place in their self-care routine. We also recognize as a mindful approach becomes a daily habit, the familiarity renders it commonplace, like the picture on the livingroom wall we see so often, we no longer “see” it.

Conversely, we may enjoy a fairly consistent mindfulness practice, but as with an exercise or other well-being practice, it simply becomes stale or mundane. The number one cause people quit their exercise routines or diets is boredom. We become bored with mindfulness too, if we seldom vary how we practice or lose our intentionality. Reflecting on why my own mindfulness practice suffered inconsistency, I found myself stuck in the proverbial “rut” of doing it the same way every day. Working through my 3 journal practices for improving mindfulness energized me and renewed my intention.

improving mindfulness

Getting back into rhythm with mindfulness starts with remembering mindfulness helps us stay present in the current moment, experiencing all thoughts and emotions without judgement. The good, the bad and yes, the boring. Anytime boredom creeps in, it pulls us away from full awareness; in relationships, chores, hobbies or wellness practices.

Acknowledging a feeling of dullness in my mindfulness practice and approaching those feelings with curiosity opened possibilities for exploration. Resulting in a refocus on gratitude, as I also grasped the significance of each moment gifted me by God, and His Presence throughout those moments. I further noticed a level of impatience with stillness and facing some uncomfortable emotions. Thankfully, the 3 journal practices for improving mindfulness provided the opportunity I needed for renewing a vibrant practice.

3 Journal practices for improving mindfulness

I write because I don’t know what I think until I read what I say.

Flannery O’Connor

If you use journaling as a processing tool, you will truly enjoy these 3 journaling practices. If you shy away from journaling or never tried it, these 3 journaling practices offer a great place to begin. If you shrink from writing due to fears of inadequacy, in the spirit of mindfulness, “let them go”. Journaling is not art, it provides an easy method for getting outside your mind and into a place of understanding.

I once heard journaling explained with the illustration of an iceberg. Above the water you see only a small fragment of the entire iceberg; consider that fragment the “thought”. The huge mass below the water is the emotion holding the thought up. Journaling helps free you from the confines of your mind; overthinking, planning, obssessing and worrying. facilitating exploration below the surface with compassion, getting at the real issues. The more you write, the calmer you feel; you often uncover emotions previously unnoticed.

stream of consciousness journaling

This form of journaling functions well when your mind is busy, you struggle with overthinking or you feel threatened by “formal” writing. Think of it as a brain drain, where you flush out negative thought patterns and racing thoughts through writing them down, and discarding afterwards.

• Set a timer; I recommend 15-20 minutes, OR write until you fill three pages of sheet paper.
• Take a few deep breaths and mark your intention at the top of the page; “to gain clarity”.
• Silence your phone; remove other distractions.
• Permit yourself to write unhindered. No rules, write what comes to your mind, as it comes to your mind. Stream of consciousness does not always make sense or perfect sentences. One thought blends into the next. Let it all come out.
• If nothing comes to mind, write “I don’t know what to say.” watch what your mind does with that statement.
• No editing, spelling or grammatical concerns. NO paragraphs, or punctuation, welcome all mistakes.
• Use a journal prompts if you feel stuck.
• Discard the pages afterwards.

Notice how you feel before and after the exercise. Notice if your mind seems calmer and less troubled. Spend a few moments in quiet prayer, bringing any remaining concerns to the Lord.

Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.

Philippians 4:8

gentle exploration journaling

For this practice, use a journal prompt or two, or simply write about what occupies your mind the most at the moment. Similar to the above instructions, except this time, notice any emotions and bodily sensations triggered by your thoughts.

• Set a timer; I recommend 15-20 minutes.
• Silence your phone; remove other distractions.
• Use a journal prompt or write what is foremost on your mind.
• Note emotions and bodily sensations without judgement.

When the time ends, allow another 15-20 minutes to sit with the emotions, noticing how they feel in your body, and which thoughts trigger which emotions. I recommend a five minute Mindful Check in, which supports acceptance and release of the emotions and brings calmness to the mind through deep breathing. Close with a time of prayer bringing any lingering concerns to the Lord.

combination journaling with mindfulness technique

Similar to the above method of journaling, except this time you begin with a Mindful Check In, prayer and then using a journal prompt begin journaling. Depending on what surfaces, you may also close with a mindfulness technique.

• Silence your phone; remove other distractions.
• Have a journal nearby and a selected journal prompt.
• Begin with a Mindful Check In. Use slow, deep breathing; keep your exhale longer than your inhale. For example, inhale for a count of two, exhale for a count of four.
• Focus your awareness on bodily sensations and any emotions surfacing.
• After five minutes or so, gently move your focus into an attitude of prayer. Avoid bringing a list of prayer requests before God. Be still before Him, allowing Him to speak to you. If you find it difficult to be still, meditate on a particular Bible verse. I use Isaiah 26:3-4 or Psalm 46:10
• After five minutes or so, slowly begin journaling with the prompt you selected, or whatever the Lord laid on your heart.

Depending on what surfaces during your mindfulness prayer and journaling time, you can close with the RAIN Technique, for difficult emotions, mindfulness techniques designed to stop ruminating thoughts or overthinking, or mindfulness color therapy for overall calm and peace.

improving mindfulness with journal prompts

I composed a list of journal prompts for use with the above 3 journal practices for improving mindfulness. Choose from these or formulate one on your own. Sometimes I use whatever is most dominant in my mind for the prompt as a way of exploring why I feel stuck in a particular mindset or thought pattern.

• Which emotions am I avoiding right now?
• What am I striving to get right? What do I believe I need to find wholeness? Whose voice tells me I am not enough?
• What is one way I “perform” for God?
• Which aspect of prayer do I find most difficult?
• Which part of my identity in Christ do I struggle to accept?
• Which things trigger overthinking for me?
• What three things breathe life into your soul when you are weary?
• How can I practice better self-care?

improved mindfulness, improved

Recognizing the staleness of my mindfulness practice began my journey of refreshing not only the way I practice mindfulness, but my journaling and ultimately my time with God. Drifting from intentional mindfulness, I slipped out of the present, losing sight of God’s Presence in each divine moment of my day. No longer positioned to hear Him and receive His offerings in those moments, He felt further away and I felt more suseptible to negative thinking.

The 3 journal practices for improving mindfulness helped me regain my footing, focus and motivation. Try one or all of them even if you have a good mindfulness practice, we can always improve our sensitivity to God’s Presence and increase our attention to His voice.