100 Meditation Journal Prompts For Deeper Mindfulness

Meditation Journal Prompts

This post was updated 26th May 2024

If the ocean can calm itself, so can you. We are both salt water mixed with air. ―Nayyirah Waheed

I’ve been talking about meditation and mindfulness a lot in my blog posts lately. As life continues to increase pace, I know the best gifts I can offer you are simple ways to find more mindfulness and presence in your everyday life.

A daily meditation practice is a great way to start your day off on the right foot, but mindfulness shouldn’t stop when you leave the mat.

What if I told you there’s a simple way to increase mindfulness and the best thing is you only need a few moments a day?

Post: 5 Minute Journal Prompts For Simple Journaling

Meditation Journal Pinterest

Journaling is the simplest way to create more mindfulness. I journal first thing every morning, alongside my morning meditation. It’s an excellent way to start your day, before your morning cup of tea.

As a homeschooling mother, this takes a little effort to fit in.

My secret? It’s called Netflix. It allows me 30 minutes of free time and I am extremely grateful for it.

Post: Free Gratitude Journaling Prompts Printable

What is mindfulness journaling?

Mindfulness journaling is the simple act of observing then writing your thoughts in a non-judgemental way.

What is meditative journaling?

Meditative journaling combines the benefits of meditation with your journal practice.

There are different ways to use these journal prompts. These 100 meditation and mindfulness prompts are a mixture of short and long questions. Some to do before meditation, some after and some when you need a mindful break to come back to the present moment.

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100 Meditation Journal Prompts

Meditation Journal Prompts For Before Meditation

Mindful Journal Prompts

These mindful journaling prompts are a great way to focus your mind if you find sitting for meditation daunting. Or you could try setting a meditation intention to supercharge your meditation time.

  1. What are my intentions for this meditation session?
  2. What thoughts or emotions am I bringing into my meditation practice today?
  3. Write down any specific areas of tension or discomfort in your body that you want to address during meditation.
  4. Reflect on any challenges or distractions that might arise during meditation and how you can handle them mindfully.
  5. What qualities or states of mind do you want to cultivate during this meditation (e.g., calmness, compassion, clarity)?
  6. Write about any expectations or judgments you have about your meditation practice and how you can let them go.
  7. What type of meditation or technique do you want to practice, and why did you choose it today?
  8. Describe the environment and atmosphere in which you plan to meditate (e.g., quiet, dim lighting, sitting cushion).
  9. Reflect on any recent experiences or events in your life that you may want to explore during meditation.
  10. Write about a positive change you have made since this time last year.
  11. What do you hope to learn or discover through this meditation?
  12. What is the best way to live more mindfully? Can you start one new mindful habit today?
  13. Reflect on how you will approach moments of restlessness or wandering thoughts during the practice.
  14. Think about your biggest pet peeve. Now imagine yourself making peace mindfully with it. How does it feel to let that go?
  15. What can you do to create a sense of sacredness or mindfulness in your meditation space?
  16. Describe the ideal mental and emotional state you would like to cultivate before starting your meditation.
  17. Write about any specific emotions or feelings you want to release or work through during meditation.
  18. Reflect on how you can bring a sense of self-compassion and kindness to yourself during the practice.
  19. What are the three things you are grateful for at this moment, which you can carry into your meditation?
  20. Describe any experiences or insights from previous meditations that you can build upon today.
  21. Write about any distractions or obligations you need to set aside during your meditation time.
  22. Reflect on how you can bring a beginner’s mind and openness to the meditation experience.
  23. What impact do you hope your meditation practice will have on your day and overall well-being?
  24. Write about any qualities or strengths you want to nurture through meditation.
  25. Describe how you will bring mindfulness to your body, breath, and mind in your meditation time today.

Meditation Journal Prompts For After Meditation

Meditation Journal Prompts

These meditation journaling prompts are a useful way to go deeper into your meditation practice. Suitable for novice and long-term meditators.

  1. Describe the emotions and sensations you experienced during today’s meditation.
  2. Reflect on any distractions that arose during your meditation. How did you handle them?
  3. Write about any specific thoughts or patterns that emerged during your meditation.
  4. What did you notice about your breath during the meditation session?
  5. How did you feel before and after the meditation practice? Did anything shift?
  6. Describe the quality of your mind during meditation (calm, restless, busy, focused, etc.).
  7. Write about any physical sensations you observed while sitting in meditation.
  8. Did you encounter any resistance or challenges during your meditation? How did you approach them?
  9. Reflect on any insights or observations that came to you during the meditation session.
  10. Describe any moments of stillness or deep peace you experienced while meditating.
  11. Write about any areas of tension or tightness in your body that you noticed during meditation.
  12. How did you bring yourself back to the present moment when your mind wandered?
  13. Reflect on how your body feels now.
  14. Reflect on how your meditation practice is influencing your daily life and interactions with others.
  15. Describe any feelings of self-compassion or acceptance that arose during the meditation.
  16. Write about any visualizations or mental imagery that came up during your meditation.
  17. Reflect on any changes you’ve noticed in your meditation practice over time.
  18. Describe any changes in your emotional state or mood after completing your meditation.
  19. Write about any sounds or external stimuli that affected your meditation experience.
  20. Reflect on how your body felt as you brought your attention to different areas during the body scan meditation.
  21. Describe any moments of clarity or increased mental focus during your meditation.
  22. Write about any gratitude or feelings of interconnectedness you experienced during the meditation.
  23. Reflect on any challenges you face in maintaining a consistent meditation practice and how you can overcome them.
  24. Describe any shifts in your perspective or attitude that occurred during or after the meditation.
  25. Write about any specific lessons or teachings that you encountered during your meditation.

Mindfulness Journal Prompts

Woman Sitting Mindfully
  1. What are you grateful for today?
  2. How does the air feel on your skin right now?
  3. Describe one beautiful thing in your surroundings.
  4. What emotions do you notice in your body at this moment?
  5. List three things that bring you inner peace.
  6. What is the sound of silence like?
  7. Describe your breathing without changing it.
  8. What positive intention can you set for the day?
  9. Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
  10. How can you practice self-compassion today?
  11. Write a one-sentence affirmation to repeat throughout the day.
  12. Focus on the present moment for one full minute. What did you experience?
  13. What kind gesture can you offer to someone today?
  14. Describe an act of kindness you received recently.
  15. Take three slow, deep breaths and observe the sensations.
  16. What can you do to offer more thought to your mental health?
  17. When did you last experience mindful eating? Can you describe that meal?
  18. Write about a recent experience of awe or wonder.
  19. What is the best thing about being you?
  20. Reflect on a moment when you handled stress mindfully.
  21. How can you infuse more mindfulness into your daily routine?
  22. Write a letter to your younger self, signed off as your future self.
  23. When was the last time you felt full of joy? What were you doing?
  24. Describe the feeling of warm sunlight on your face.
  25. Recall a time when you savored a small pleasure. What was it?
  26. List three things that make you smile from within.
  27. What is one area of your life that could benefit from more mindful attention?
  28. Take three deep breaths and write the word that comes to mind.
  29. How can you be more present during conversations with others?
  30. Write about a moment when you felt fully alive and engaged.
  31. What can you let go of to create mental space for mindfulness?
  32. Recall the last time you were truly in the flow. What were you doing?
  33. Describe the feeling of a gentle touch on your skin.
  34. What sounds do you hear in your immediate environment?
  35. Take a mindful walk around your surroundings and describe what you observe.
  36. How does it feel to stretch your body mindfully?
  37. Write a thank-you note to your best friend.
  38. Recall a time when you helped someone. Were you present in the moment?
  39. What can you do to bring more mindfulness into your bedtime routine?
  40. How can you find moments of stillness amidst a busy day?
  41. Describe the sensation of drinking a warm cup of tea or coffee mindfully.
  42. How does social media make you feel? What lessons are there?
  43. Write a short gratitude list for today’s simple pleasures.
  44. Take a few deep breaths and write a word or sentence that describes your current mood.
  45. How can you incorporate mindfulness into your work, study, or parenting breaks?
  46. What are three things you love about nature today, and how can you connect with those things?
  47. Describe the feeling of walking barefoot on grass or sand.
  48. Write about a time when you forgave yourself or someone else.
  49. How can you cultivate a sense of wonder in everyday experiences?
  50. Reflect on a recent moment when you truly listened to someone with presence.

How to use your meditation journal prompts

Embrace this self-care time with an open heart and mind, allowing your thoughts to flow freely, no judgement. There are no right or wrong answers—only valuable moments of self-discovery and growth.

Essential supplies:

  • A journal or notebook
  • A nice pen
  • Your journal prompts
  • 10 minutes of quiet time

Through meditation journaling, you can explore your inner world, gain insights, and show kindness to yourself and others.

If you are new to meditation, it can help to use a guided meditation. I have been using the Calm app for years. There’s a free ten-minute meditation below for you to try out, narrated by Tamara Levitt.

Guided Ten Minute Meditation

Embrace the practice of mindfulness journaling with an open heart and mind, allowing your thoughts to flow freely onto the pages. Remember that there are no right or wrong answers—only valuable moments of self-discovery and some time for yourself.

Post: Letter to my future self

Let me know how you get on with these journal prompts. Are you starting out on a new journaling practice or are you already convinced about the benefits of journaling? I am on my own mindfulness journey right now and I would love to know about yours, too.

Small steps all add up to big change if you give it time and consistency.

Great things are done by a series of small things brought together. Vincent Van Gogh

Here with you

Amanda x

Frequently Asked Questions About Meditation Journaling

What do you write in a meditation journal?

A meditation journal is a specific purpose journal used to record the details of your meditation practice. You might use the journal alongside a specific challenge (30 days of meditation), or big life event (moving house, job change).

Your journal entry could include:

Date and time

Length of practice

Your overall wellbeing

Any insights

Your mental and physical health that day

What is a mindfulness prompt?

Mindful journal prompts are a simple questions designed to spark thoughts, ideas or self-reflection. Journal prompts take the difficulty out of daily journaling. You don’t need to think of what to write about. You have a prompt there waiting for you.

Mindfulness Journaling Printable PDF

If you want an even simpler way to start Mindfulness Journaling, download my free printable journal pages. There is one for an easy way to free write on your prompt of the day and another for a more structured morning journal.

Printable Morning Journal Page

Printable Mindfulness Journal Page

Other posts I know you will love:

5 Minute Mindfulness Exercises To Create Calm In 5

The 10 Best Books On Mindfulness

Meditation Prompts Pinterest

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  1. I liked the mindful journal prompts, especially the one on picking an affirmation to write and keep referring to during the day. Great post. I love the name of your blog too!

  2. This is a really beautiful list of journal prompts! Journaling is such a wonderful mindfulness activity, and combining it with meditation makes the practice that much more beneficial. Thank you so much for sharing!