Transform Your Life With Mindful Journaling

posted in: Mindful Living, TMJ | 1

Transform Your Life With Mindfulness Journaling

The Mindful Revolution

In today’s fast-paced world, it is easy to get lost in the busyness and the constant chase for success and pleasure. To balance the overwhelming pressures of everyday life, we need stillness and grounding – we need to come back to ourselves, again and again. Mindfulness can help you find the peace you crave and need.

Shifting from living life on “autopilot” to living in the moment is the core of mindfulness practice.

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” – James Baraz”

It is a state of active and open attention – you observe your thoughts and feelings from a distance, without judging them good or bad, you allow them knowing they will eventually pass. Mindfulness allows you to fully experience what is happening, gain clarity, insight, and deepen self-awareness.

Mindfulness is the opposite of being mindless but also mind-full. Instead of letting life pass you by while being consumed by your mind chatter, mindful living means presence and purpose, it means being fully open to choices and possibilities.

Mindfulness means living less in our heads and more in our bodies.

It is simply a way to notice thoughts, physical sensations, sights, sounds, smells, and reactions without being hijacked by them. This reconnects us with our bodies and the world around us, grounding us in the moment. It also shifts our focus to observing, simply noticing, which in turn allows us to move away from our reactionary mode to a more accepting and open way of experiencing life.

Mindfulness helps stop the cycle of reactivity & see things from an open, curious, and growth-mindset perspective. We don’t rehash the past, instead we try to learn from it. We don’t anxiously worry about the future, instead the goal is to allow the future to unfold, to get out of your own way, to dare to be vulnerable, to show up anyway.

Mindful living allows you to take ownership of our life, to be in control, to say YES to choices and NO to victim mentality!

Commit to practicing mindfulness

Practice everyday mindfulness – throughout the day, practice awareness and acceptance of the present moment. Be still and focus on your breath. Become aware of your body, your emotions, and what is happening at that moment. Notice sensations. Le go of your thoughts, just for a little while. Realize when you’re hijacked by your thoughts and bring yourself back to now by focusing on your breath.

Don’t judge. The point is to notice these internal distractions and mind wanderings then bring your focus back to your breath. The more you practice, the easier it will get.

What is Mindfulness Journaling

Mindful journaling is writing combined with simple mindful check-ins when we move our attention inward to listen to what’s going on inside us including thoughts, feelings, bodily sensations, emotions, messages of wisdom as you become mindful of them – in essence, listening to our INNER VOICE.

When you journal about your experiences, going deep means you will discover things you weren’t aware of, things buried deep in your subconscious. Yet those are the parts of your mind (beliefs, emotions, self-image) that guide your actions, determine your path, control your behavior, decide your life.

Unpacking those deep-seated beliefs, bringing them to light so you can work with them, changing those that don’t serve us, and rewriting/reframing your story (looking at your experiences in a balanced way, from the growth mindset perspective) so you can let it go is the path to healing and transforming your life.

Journaling can be transformative but also raw and painful. This is where mindfulness comes in. By bringing yourself back to the present moment as you write and observing how your body is reacting to your thoughts with a compassionate and open heart,  you can make better sense of the experience moving through it instead of getting entangled in it.

For me, journaling is meditation, especially in difficult moments. Ultimately, journal writing is all about giving yourself permission to release, heal and become your true self!


Do you often feel stuck, lost or overwhelmed? Are you chronically running on autopilot, struggling to be present in your life?

You’re worthy of putting yourself first!

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  1. Asia

    I’ve been journaling for years and it has been a core practice that lead to my growth. Transformation & healing means growing up and out of your old patterns and beliefs. Self-reflection is the only way to get there – without that awareness nothing changes because our automatic responses are literally programmed into our brains, and we will act on autopilot. Only self-discovery can offer a chance to see, then change our old, unproductive, and often self-defeating ways. Great post!