All you need is paper or a notebook and a pen or pencil, along with the willingness to start and finish this 40-day journey. You could also use a computer, tablet, or phone if you prefer.
Grab your meditation journal, take a few deep breaths, and let's start!
40 Days of meditation journaling prompts
Day 1: Create your space. Jot down and draw ideas for how you want your meditation space to look and feel. Knowing that your space is a work in progress just like you are, begin to create that space in your home.
Day 2: List your meditation goals. What is it that you want to get out of your meditation practice? Are you looking for more focus? Do you want to reduce stress? Do you want to worry less and relax more? Or, are you looking for enlightenment? đ You can revisit this list as often as you like to add as your journey unfolds.
Day 3: What are the obstacles that sometimes keep you from meditating? Being aware of obstacles is the first step to overcoming them. If you do not have any obstacles, what do you think is needed to realize your meditation goals?
Day 4: Notice your breath. Write everything you notice about your breath. Temperature, depth, speed, and feelings as you observe your breath. Continue paying attention to your breath throughout the day.
Day 5: Try this guided meditation. Take a few minutes to write about how you feel before and after this 10-minute guided mindfulness meditation.
10 Minute Guided Mindfulness Meditation | Sit By the Lake With Gurudev Sri Sri Ravi Shankar
Day 6: What is your intention for today? Decide what kind of day you want to have. Include any specific goals. Write freely about whatever you would like to see happen today.
Day 7: What are you grateful for? Gratitude has a direct connection with the law of attraction. List everything you are grateful for. To help this process, think in terms of, âWhat are you not grateful for?â Is it possible to be grateful for everything? Even the so-called âbadâ things we experience in life? Come back and add to this list on a regular basis.
Day 8: Why do you meditate? There are a million good reasons to meditate. Everything from better sleep, healthier blood pressure (aka less stress, less anxiety), an increase in energy and mental focus, and the list goes on and on. What are your reasons? Jot down all your reasons for meditating.
Day 9: What are your positive qualities? What you put your attention on grows! Write every positive quality you have. You can add to this list any time your energy is low.
Day 10: What does commitment mean to you? Goals become realized when we commit to working towards them. Journal about how you see commitment in general, and how you will work towards your meditation goals.
Day 11: If you could change one thing about your life, what would it be? Write about that change and imagine that it could happen. Sometimes all that is needed is a shift in perspective, a little imagination, and change becomes possible.
Day 12: Practice mindful eating. For at least one meal, spend more time eating with full awareness, instead of watching TV or looking at your phone. Write about your experience.
Day 13: Whatâs happening right now? Write about whatever is happening in your environment and then write about what is happening in your mind and emotions. Mindfulness is a âhappening!â
Day 14: Try this guided meditation. Take a few minutes to write about how you feel before and after this 10 minute short morning meditation to start your day.
10 Minute Short Morning Meditation to Start Your Day | Art of Living
Day 15: Do random acts of kindness. Kindness expands your consciousness! See how many random acts of kindness you can do in one day, and write all about your experiences. Also, note how your meditation feels after acts of kindness.
Day 16: If your body could talk, what would it say? Your body communicates with you all the time. But too often we miss what our body says to us. Pay close attention to your body and write what you think it has to say. #self-love
Day 17: What bad habit would you like to see change? Changing for the better is a lifelong journey. Write about how one bad habit affects you, and make a plan to change it.
Day 18: Walking âelementsâ meditation. Take a walk anywhere and notice the elements at play: earth element, water element, air element, and space element. This âelementsâ walk works in the city and a natural setting. Write a poem or prose about your experience.
Day 19: Who are you? Ask yourself this question, and write every answer that comes to mind without editing yourself. What comes after all the labels, roles, and identifications? Revisit this prompt in six months.
Day 20: Breathe. Learn how to do victory breath, named because this breathing exercise helps you overcome too many thoughts. Write about your experience before and after practicing victory breath.
Ujjayi Breath/Victory Breath
