Master Mindfulness

Mindful Journaling

In today’s fast-paced and demanding world, it’s easy to become overwhelmed by stress, anxiety, and the pressure to be perfect. However, several practices can help individuals cultivate a more positive and growth-oriented mindset. These practices include mindfulness, self-compassion, gratitude, letting go of perfectionism, and so many more. So, let us explore the concept of mindfulness and define what it is and what it is not before moving on to journaling, which can encompass many practices in a simple yet effective activity to easily incorporate into one’s daily routine. Let us start at the beginning and look at what it was to compare it to what it has become now.

The Origins

Mindfulness is a crucial component of Buddhist practice and has been incorporated into various Buddhist teachings and traditions for over 2,500 years. The Buddha taught mindfulness to develop greater awareness, insight, and liberation from suffering. The earliest recorded evidence of mindfulness can be traced to around 2,500 years ago in the Buddhist text called the Satipatthana Sutta, which translates to “The Discourse on the Foundations of Mindfulness.”

In Buddhist practice, mindfulness is known as “sati” in Pali, which means “remembering” or “recollection.” It is one of the seven factors of enlightenment and is considered a fundamental aspect of the Noble Eightfold Path, which is the path to awakening or enlightenment.

Buddhist teachings on mindfulness emphasise the importance of developing present-moment awareness and non-judgmental attention to one’s thoughts, feelings, and sensations. This can be done through formal meditation practices such as breath awareness, body scan, or loving-kindness meditation, as well as through daily activities such as walking, eating, or interacting with others.

In addition to mindfulness meditation, Buddhist teachings on mindfulness also emphasise the importance of cultivating ethical conduct, wisdom, and compassion as a means to reduce suffering and promote well-being. By practising mindfulness with these other aspects of Buddhist practice, individuals can develop greater insight and understanding into the nature of reality and achieve greater freedom from suffering.

Is mindfulness different to yoga or a part of it?

Mindfulness and yoga are related but distinct practices. Mindfulness is a mental practice that involves paying attention to the present moment with an open and non-judgmental attitude. It can be practised in various ways, such as through meditation, mindful breathing, or mindful movement.

Yoga, on the other hand, is a physical practice that involves postures, breathing exercises, and meditation. While mindfulness can be a part of yoga practice, it is not a requirement. Some yoga classes may incorporate mindfulness meditation, but many do not.

That being said, mindfulness and yoga can complement each other well. Both practices involve cultivating greater awareness and presence in the present moment and can help promote physical and mental well-being. Many people find that combining mindfulness and yoga can help them achieve balance, clarity, and calm.

The Evolution of Mindfulness

In the 20th century, mindfulness began to gain more attention in the West. In the 1970s, Jon Kabat-Zinn, a professor of medicine at the University of Massachusetts, developed a secular mindfulness program called Mindfulness-Based Stress Reduction (MBSR) to help people cope with chronic pain and illness. This program was based on traditional Buddhist mindfulness practices but was adapted to be more accessible to a broader audience.

In the 1990s, psychologists Zindel Segal, Mark Williams, and John Teasdale developed another secular mindfulness program called Mindfulness-Based Cognitive Therapy (MBCT). MBCT combines mindfulness techniques with cognitive-behavioural therapy to help people with depression and other mental health conditions.

Over the years, mindfulness has continued to evolve and expand. As a result, it is used in various settings, including schools, workplaces, and healthcare, to improve mental health and well-being.

Introducing mindfulness into the West has brought about some changes in how it is practised. While traditional mindfulness practices often focus on spiritual or religious goals, Western adaptations of mindfulness have moved away from Buddhist teachings and become more secular. Western approaches focus more on the practical benefits of mindfulness for mental and physical health. 

Overall, the popularity and widespread adoption of mindfulness in the West have contributed to the growth of research on the benefits of mindfulness and the development of new mindfulness-based interventions.

The Research and Use.

Research has shown that practising mindfulness can lead to changes in the brain, including increased activity in the prefrontal cortex, which is responsible for attention and decision-making, and decreased activity in the amygdala, which is responsible for processing emotions such as fear and anxiety. This suggests that mindfulness can help regulate emotions and improve cognitive function. Therefore it has been incorporated into various forms of therapy, including Mindfulness-Based Cognitive Therapy (MBCT) and other holistic therapies. 

In MBCT, mindfulness is used to help individuals recognise negative patterns of thought and behaviour and learn to respond to them more adaptively. It combines mindfulness practices with elements of cognitive-behavioural therapy (CBT) to treat conditions such as depression, anxiety, and stress.

Neuroimaging studies, such as functional magnetic resonance imaging (fMRI), have shown that mindfulness can change the brain’s activation patterns, specifically in attention, emotional regulation, and self-awareness. One key finding is that regular mindfulness practice can increase the density of grey matter in brain areas associated with these cognitive processes, such as the prefrontal cortex, anterior cingulate cortex, and hippocampus. Grey matter comprises the cell bodies of neurons and is responsible for processing and transmitting information in the brain.

In addition to structural changes, mindfulness practice has enhanced functional connectivity between different brain regions, indicating improved communication and integration between other cognitive processes.

It’s worth noting that the research on mindfulness and the brain are still in its early stages, and there is much to be learned about the mechanisms underlying these effects. However, the findings suggest that mindfulness practice can induce meaningful changes in the brain that support improved cognitive and emotional functioning.

The Holistic Approach

A holistic approach refers to a process that considers the whole person and all aspects of their life when seeking to promote health and well-being. This includes physical, emotional, social, spiritual, and environmental factors. A holistic approach acknowledges that these different aspects of a person’s life are interconnected, and all play a role in overall health and well-being.

In healthcare, a holistic approach may involve addressing not only an individual’s physical symptoms but also their emotional and social needs. For example, a holistic approach to treating chronic pain may affect not only prescribing medication but also addressing the emotional and psychological factors contributing to the pain, such as stress, anxiety, or depression.

Overall, an accurate and science-based approach to promoting health and well-being requires a comprehensive and integrated approach that draws on a range of evidence-based practices and interventions and is informed by rigorous scientific research. For example, in mindfulness-based programs like MBSR (Mindfulness-Based Stress Reduction), a holistic approach may involve teaching mindfulness meditation practices and addressing other factors contributing to stress and well-being, such as sleep, exercise, nutrition, social support, and self-care. This approach acknowledges that mindfulness is just one aspect of overall well-being and that promoting health and well-being requires a comprehensive and integrated approach.

What is Mindfulness? 

The simple answer is being present and fully engaged in the current moment without judgment. By paying attention to our thoughts, feelings, and physical sensations, we can develop greater self-awareness and improve our ability to manage stress and emotions. But, we must be aware that mindfulness is much more complex and rewarding than at first glance. For example, research has shown that mindfulness can reduce symptoms of anxiety, depression, and chronic pain, improve cognitive functioning and increase feelings of well-being. But this is only the start.

We have all heard that self-compassion is treating oneself with kindness and understanding, particularly in moments of difficulty or failure. We can develop greater self-esteem and resilience by acknowledging our imperfections and offering ourselves the same empathy we would provide to a friend. For more information and guidance on self-compassion, read “Why you matter”.

Mindfulness is also a practice that involves paying attention to the present moment and accepting it without judgment. It is often associated with meditation but can also be practised daily by observing activities like walking, eating, or breathing.

One common misconception about mindfulness is that it is a religious practice explicitly associated with Buddhism. While mindfulness has roots in Buddhist philosophy and practice, it is not inherently tied to any religious belief system. Instead, it’s a secular practice that can benefit people of any background or belief system.

Another misconception is that mindfulness is simply a relaxation technique. While mindfulness can help reduce stress and promote relaxation, it is not the primary goal. Instead, mindfulness aims to develop a non-judgmental awareness of the present moment, including thoughts, feelings, and bodily sensations. This awareness can lead to greater insight, self-understanding, and a more compassionate approach to oneself and others.

Last but not least, some people may believe that mindfulness is about clearing the mind of all thoughts or achieving a state of bliss. However, this is different. Mindfulness involves noticing and accepting thoughts and feelings as they arise without getting caught up in them or judging them. It is about developing a greater awareness of one’s inner experience rather than trying to escape or avoid it. By cultivating a non-judgmental attitude towards oneself and others, mindfulness can lead to greater well-being, improved relationships, and a deeper understanding of oneself and the world around us.

In conclusion, mindfulness is a powerful tool to help individuals become more present and engaged in the present rather than getting caught up in worries and anxieties about the past or future. However, it is essential to remember that mindfulness is not a quick fix or a cure-all and that it takes time and consistent effort to develop the skills and habits needed to reap the benefits. This is why journaling is a useful and effective way to practice mindfulness initially. Regardless, with practice and patience, anyone can learn to incorporate mindfulness into their daily lives and experience its positive impact on their health and happiness.

Different Forms of Mindfulness 

Mindfulness has gained immense popularity over the years, with many people looking to incorporate it into their daily lives. It’s a practice that involves being present at the moment and non-judgmentally accepting one’s thoughts and feelings. One can practice various mindfulness forms, each offering unique benefits.

The first and most well-known form of mindfulness is focused attention. It involves concentrating on a single focus point, such as the breath or a mantra. By bringing attention back to the present moment, one can quiet the mind and cultivate a sense of inner peace.

Another form of mindfulness is open monitoring, which involves observing one’s thoughts and feelings without judgment. This form of mindfulness can help one become more aware of their emotions and reactions to different situations, allowing them to respond more effectively.

A body scan is another form of mindfulness that involves scanning the body from head to toe, focusing on different sensations and physical reactions. This practice can help one develop a deeper connection with their body and increase self-awareness.

Loving-kindness is a form of mindfulness that generates feelings of compassion and kindness towards oneself and others. This practice can help one cultivate positive emotions and strengthen their relationships with others.

Practising mindfulness as a Beginner

  • Set aside time for mindfulness practice: To develop a consistent mindfulness practice, setting aside a specific time and place for it each day can be helpful. This can be as little as 5-10 minutes a day to start with and gradually increase the duration over time.
  • Start with basic mindfulness exercises: Many mindfulness exercises can be helpful for beginners, such as breath awareness, body scan, or mindful walking. Start with basic exercises and gradually progress to more advanced practices.
  • Avoid judging or evaluating your experience: An essential aspect of mindfulness is non-judgmental awareness of the present moment. Try to observe your thoughts, feelings, and sensations without evaluating or judging them as good or bad.
  • Notice when your mind wanders: During mindfulness practice, it is common for the mind to wander off into thoughts, daydreams, or distractions. When you notice your mind has wandered, simply bring your attention back to the present moment without judgment.
  • Be patient and kind to yourself: Mindfulness is a skill that takes time and practice to develop. Be patient and kind to yourself, and remember that it is normal to experience challenges or setbacks along the way.
  • Avoid multitasking or distractions: Mindfulness requires your full attention and focus, so it’s best to avoid multitasking or engaging in activities that can distract you from the present moment.
  • Avoid forcing or striving for results:¬†Mindfulness is not about achieving a specific outcome or trying to force a particular experience. Instead, it’s about cultivating an open and curious attitude towards your inner and outer experiences. Read “Perfectionism” for further guidance.

What are advanced mindfulness practises, and what’s the difference between beginner practises?

Advanced mindfulness practices are more complex and require more concentration and focus than beginner practices. They are designed to deepen one’s awareness and understanding of their thoughts, emotions, and sensations and to develop greater insight into the nature of the mind and reality. Here are some examples of advanced mindfulness practices:

  • Loving-kindness meditation: This practice involves cultivating love, kindness, and compassion towards oneself and others. It involves repeating phrases such as “May I be happy, may I be peaceful, may I be safe” and extending those wishes to others.
  • Choiceless awareness: This practice involves observing one’s thoughts, emotions, and sensations without trying to control or change them. Occurrences develop a sense of openness and curiosity towards whatever arises in that specific moment.
  • Vipassana meditation: This practice involves developing insight into the nature of the mind and reality. It incorporates observing one’s thoughts, emotions, and sensations with a sense of detachment and developing an understanding of the impermanence and interdependence of all phenomena.
  • Walking meditation: This practice involves bringing mindfulness to walking by observing the sensations in the feet, legs, and body as one takes each step. It can be done indoors or outdoors and can help develop greater awareness of the body and the environment.

The main difference between beginner and advanced mindfulness practices is the level of complexity and intensity. Beginner practices are more straightforward, easier to follow and designed to help individuals develop basic skills in mindfulness. Advanced practices require more concentration and focus and are designed to help individuals deepen their understanding of themselves and the world around them.

What are the limitations?

While mindfulness can be a helpful practice for many people, it is crucial to recognise its limitations. Some common limitations and challenges of mindfulness practice include the following:

  • It may not be effective for everyone: While mindfulness can reduce stress, anxiety, and depression, it may not work. As a result, some individuals may require other forms of treatment or therapy to address their mental health concerns, especially those with burnout symptoms.
  • It requires time and effort: Mindfulness is a practice that requires time and effort to develop and cultivate. It is not a quick-fix solution and may require regular training for weeks or months to see significant benefits.
  • It may be challenging to maintain: Mindfulness requires ongoing effort and practice, and sustaining a consistent pattern over time may be challenging. Many people may struggle with motivation, discipline, or finding time to practice regularly.
  • It may be challenging to practice in certain situations: Mindfulness can be difficult to practice in certain conditions, such as during high-stress or high-pressure environments or when experiencing strong emotions.
  • It is not a substitute for other forms of treatment: While mindfulness can be a helpful complement to other forms of treatment or therapy, it is not a substitute for medical or psychological treatment for mental health concerns.

It is imperative to approach mindfulness with realistic expectations and recognise that it may not be a panacea for all life’s challenges. However, with commitment and patience, mindfulness can be a valuable tool for cultivating greater awareness, acceptance, and well-being.

If done incorrectly, are their harmful effects? 

If mindfulness is practised incorrectly or without proper guidance, it can experience some adverse effects. For example, some people may experience increased anxiety, depression, or other negative emotions if they approach mindfulness with unrealistic expectations or misunderstandings about what the practice entails. Additionally, mindfulness is practised as a way to avoid complicated feelings or experiences rather than to be present and accept them. In that case, it may be ineffective and even harmful.

To ensure that mindfulness is practised correctly and safely, it is essential to learn from a qualified coach with experience in mindfulness-based approaches. Qualified coaches can guide individuals in the appropriate techniques, help them set realistic expectations, and address any challenges or concerns that may arise during practice. It is also vital to approach mindfulness with an open and curious mindset and to be patient and gentle with oneself as one learns and practices.

If mindfulness is practised correctly, it can be a safe and effective way to improve mental and physical well-being. Some possible signs that mindfulness is being practised effectively include the following:

  • Increased awareness of one’s thoughts, emotions, and bodily sensations
  • Reduced reactivity to stressors or triggers
  • Increased ability to be present and engaged in daily activities
  • Greater sense of calm, acceptance, and equanimity
  • Reduced symptoms of anxiety, depression, or other mental health concerns

If you are experiencing any adverse effects or have concerns about your mindfulness practice, discussing them with a qualified coach or healthcare professional is essential. They can guide and support you to ensure your method is safe and effective.

The Benefits of Mindfulness Journaling

While each form of mindfulness offers unique benefits, journaling can further enhance one’s mindfulness practice. Journaling involves writing down one’s thoughts and feelings, allowing them to be observed and processed in a non-judgmental way, and identifying patterns in their behaviour. The journal becomes a record of improvement and self-acceptance, showing the skills gained throughout your journey. For more information, read “Journaling Journey” to help you get started.

Mindfulness journaling is a practice that combines the principles of mindfulness meditation with the act of journaling. This powerful technique allows individuals to become more aware of their thoughts, emotions, and physical sensations and to develop a deeper understanding of themselves through reflective writing.

The practice of mindfulness journaling can take many different forms. Still, it generally involves taking a few minutes each day to sit quietly, focus on your breath, and then write about your thoughts, feelings, and experiences in a non-judgmental way. The following are some of the key benefits of mindfulness journaling:

  • Increased self-awareness: Mindfulness journaling allows individuals to become more aware of their thoughts, emotions, and physical sensations, leading to a greater understanding of their inner selves. This self-awareness can be beneficial in identifying patterns of behaviour, feelings, and thoughts that might be holding you back, as well as identifying areas of your life that are fulfilling and enjoyable.
  • Reduced stress and anxiety: Mindfulness meditation is a proven method for reducing stress and anxiety, and incorporating it into journaling can amplify its benefits. By focusing on your breath and allowing your thoughts and emotions to pass through your mind without judgment, you can cultivate a sense of inner calm and reduce your overall stress levels.
  • Improved focus and clarity: Mindfulness journaling can help improve your focus and concentration. By being present at the moment and focusing on the act of writing, you can sharpen your mind and improve your cognitive skills.
  • Increased creativity: Mindfulness journaling can also stimulate your creativity and imagination. You may be surprised at the emerging ideas and insights when you allow your thoughts to flow freely onto the page without judgment.
  • Greater compassion and empathy: Mindfulness journaling can also help to cultivate greater compassion and empathy towards yourself and others. As you become more aware of your own emotions and thoughts, you can develop a greater understanding and appreciation of the experiences of others.

When it comes to mindfulness journaling, it’s crucial to approach it with an open mind and without judgment. So here are some steps to follow:

  • Choose a time and place that works for you: Find a quiet, comfortable space where you won’t be disturbed, and set aside a few minutes each day for your mindfulness journaling practice.
  • Set an intention: Before writing, set an intention for your practice. This can be anything from exploring a specific emotion to reflecting on your day.
  • Focus on the present moment: Take a few deep breaths and focus on the present moment. Allow your thoughts and emotions to pass through your mind without judgment, and focus on the physical sensation of writing.
  • Observe your thoughts and emotions: As you write, observe your thoughts and emotions without judgment. Simply allow them to flow freely onto the page.
  • Practice self-compassion: If negative emotions arise during your mindfulness journaling practice, try to be kind and compassionate towards yourself. Everyone experiences negative emotions occasionally, and it’s okay to feel like you do.
  • End with gratitude: Before you finish your journaling practice, take a moment to reflect on something you’re grateful for. This can help cultivate a sense of positivity and optimism, even in complex emotions.

Journaling is writing down one’s thoughts, emotions, and experiences in a notebook or journal. It is a form of expressive writing that has been found to have various benefits for mental health and well-being. When someone journals, they engage in self-reflection and self-expression that can help them gain clarity, process emotions, and foster personal growth. For more information, read Journaling Journey.

Research has shown that journaling can have positive effects on the brain. For example, a study published in the Journal of Clinical Psychology found that expressive writing (including journaling) can reduce symptoms of anxiety and depression by helping individuals to better regulate their emotions. Other research has shown that journaling can improve memory and cognitive function, reduce stress and increase overall well-being.

Case study 1

Mindfulness journaling for stress and anxiety reduction.

Jane, a 38year old busy mother and CEO, experiencing high-stress levels at work. She feels overwhelmed by her workload and struggles to “switch off” in the evenings and at weekends. Desperately tried various stress-reduction techniques in the past but couldn’t build a habit because of her busy schedule. Her coach suggests she try mindfulness journaling to help manage her stress levels. The journal is portable and allows her to be more flexible with where and when she can write. At the playground on Saturdays, during her lunch break or before bedtime.

Jane decides to give it a go and sets aside 10 minutes daily to write in her journal. She starts by focusing on her breath and then writes down any thoughts or feelings that come to mind. At first, she finds it challenging to quiet her mind and stay focused on the present moment, but with practice, she finds it more manageable.

Over time, Jane starts to notice a shift in her mindset. She feels more present in her daily life, less overwhelmed by her workload, and has let go of perfectionism which took up much of her time. As a result, Jane can prioritise her tasks and feels more in control of her workload. She also notices that she is sleeping better and has more energy during the day.

Jane continues to practice mindfulness journaling regularly and finds that it has become an essential part of her daily routine. She has also started incorporating mindfulness practices, such as mindful breathing and movement, into her everyday life. As a result, she has a greater sense of inner peace and calm, unlocking the transformative power of reflective writing and improving her overall well-being while effectively utilising her time.

Case Study 2

Sarah, a 28-year-old woman, was experiencing high stress and anxiety levels due to a recent job loss and personal issues. She had tried different methods to cope with her anxiety, including therapy and medication, but had not found anything that worked for her. Finally, her therapist suggested trying mindfulness writing as a new approach to help her manage her stress and anxiety.

Sarah began her mindfulness writing practice by setting aside 20-30 minutes daily to write in a private journal. She found a quiet and comfortable space where she could focus without distractions and set an intention to explore her feelings of anxiety and stress.

At first, Sarah found it challenging to let go of her inner critic and write without judgment. She often second-guessed her words and worried about what others would think. However, with practice, she relaxed and let the words flow freely.

As Sarah wrote, she focused on her breath and the physical sensations of writing, allowing herself to be honest and vulnerable. She explored her feelings of anxiety and stress, acknowledging them without judgment and allowing them to be present without trying to change or control them.

Over time, Sarah found that her mindfulness writing practice helped her feel more grounded and able to bounce back from difficult situations.

Sarah continues her mindfulness writing practice even after she decreases stress levels, using it to process her emotions and gain insight into her inner world. Her writing has become a source of self-discovery and self-compassion.

Through these two case studies, we can see how mindfulness writing can be a helpful tool for managing stress and anxiety and gaining insight into our thoughts and emotions. By setting aside time each day to write without judgment, we can cultivate greater self-awareness and compassion and develop a deeper connection with ourselves.


In conclusion, mindfulness journaling is a simple yet effective way to bring positivity and happiness into our lives. Regularly practising mindfulness journaling can improve mental and physical health, strengthen relationships, and enhance overall well-being.

Anyone can start a mindfulness journaling practice with various prompts and exercises available, regardless of age or experience. By taking a few minutes each day to reflect on the positive aspects of our lives, we can cultivate a more optimistic outlook and reduce stress and anxiety.

So if you’re looking for a way to obtain more calm and positivity, try mindfulness journaling. With consistency and commitment, you can transform your mindset and experience the many benefits of this simple yet powerful practice. When you want to try other forms of journaling, find inspiration by reading “Gratitude Give Grace” and “Let’s Get Creative.”

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