Finding Myself on the Page: Discovering Mindful Journaling

What am I feeling in this moment?

July 28, 2025

"With mindful journaling, I’m not just writing about life. I’m writing with life. It’s like meditation with a pen."

So, I was having one of those off days. Not bad, just…fuzzy. My thoughts were all over the place, and I couldn’t quite settle into my body. You know those days when you're doing a million things, but none of it feels connected? That was me. So instead of forcing myself through my to-do list, I made some peppermint tea, grabbed my journal, and sat by the window.

I didn’t want to “just write”. I needed to listen to myself. That’s when I discovered mindful journaling, and everything changed.

If regular journaling is like talking to yourself out loud, mindful journaling is like sitting quietly with your heart and really listening. It’s writing with presence. Writing with purpose. Writing not to escape the moment, but to anchor yourself in it.

It’s funny how different it feels from my regular journaling. With regular journaling, I vent about the day, track events, maybe scribble some goals. And while that has its place, mindful journaling is something else entirely. It’s softer. Slower. Deeper.

With mindful journaling, I’m not just writing about life. I’m writing with life. It’s like meditation with a pen. I tune in. I notice. I breathe. I don’t chase the “right words.” I let them come when they’re ready.

Let’s unpack what mindful journaling really is and why it’s such a beautiful, grounding practice to add to your life.

What Is Mindful Journaling?

"One documents. The other reflects. One observes. The other feels."

Mindful journaling is a practice that blends mindfulness, the art of being fully present in the moment, with the self-reflective power of writing. It’s not just about what happened during your day, but how you felt, breathed, responded, and grew in that day.

Regular journaling might look like:

“I had lunch with the girls. We talked about our personal lives. I was tired when I got home.”

Mindful journaling goes deeper:

“Sharing space with the girls today reminded me how connection energizes me. I noticed my body relaxing as we laughed. Even though I was tired later, I felt grateful.”

See the difference? One documents. The other reflects. One observes. The other feels.

Today's entry looked like this:

“I feel overwhelmed, but underneath that I think I’m just craving stillness. My body feels tight around my shoulders. I didn’t drink enough water. I miss myself a little, if that makes sense. I want to be closer to me again.”

Just a sneak peek into how I journal mindfully 

Let Get Into The Magic Sauce: What I’ve Learned About Mindful Journaling (So Far)

These are the little rituals and truths I’ve picked up along the way, my personal guideposts:

• Be present. I always start by grounding myself. Sometimes just putting my hand on my heart reminds me that I’m here. I’m not writing to impress, I’m writing to express. Let go of grammar, structure, or sounding “wise.” Just be here.

  
  

• Let the moment lead. I don’t force a topic. I might begin with a feeling in my chest or something small that caught my eye earlier, like the way the sunlight fell through the blinds.

  
  

• No judgment. I write the messy, the raw, the weird. I let go of the need to sound poetic. It’s for me. Write as if I'm observing myself with soft, compassionate eyes. No shame. No shoulds. Just exploration.

  
  

• Ask soft questions. Today I asked myself: What does my body need right now? What emotion have I been avoiding? What did I notice today that brought me peace or discomfort? What do I need to release today to feel lighter?

  
  

• Breathe. Reflect. Be gentle. Even if I write just one sentence, I take a moment afterward to sit with what came up. I reread what I wrote. I ask myself: What is this moment teaching me? Let the insight settle in my body.

  
  

The Benefits of Mindful Journaling: Why It Matters (At Least to Me)

 

This practice isn’t just poetic, it’s powerful. Here's a few of the benefits I’ve noticed about mindful journaling:

It provides emotional clarity: I begin to understand my feelings, not just react to them.

It reduces stress: Mindful writing is like an internal exhale. It lowers cortisol, and I literally feel lighter after.

It helps develop self-compassion: I develop a kinder relationship with myself. Over time, my inner voice softened as well as my outer voice.

It helps improve focus: Training my attention on the present moment rewires my brain to be less scattered and more centered.

It enables spiritual grounding: It doesn't matter what your belief system is, mindful journaling doesn't discriminate. Mindful journaling is a sacred practice that connects you to something deeper. I believe in God (the Universe, because He is omnipresent) and mindfulness has deepened my relationship with Him. As always, I'm not here to force my belief on anyone, I'm just sharing my personal experiences with you. Your belief system is for your discernment only and I will respect that. 

Want To Know My Setup? It’s Simple and Soothing

1. I find a quiet space, usually my bed lol 

2. I sit with my favorite journal (I'm digital nowadays).

3. I close my eyes and take three deep breaths.

4. I write without pressure. Some days it’s a few lines. Others, pages.

5. I end with a short affirmation. Something like: “I am present. I am whole. I am here.”

   
   

The more I journal mindfully, the more I notice subtle shifts in my day. I move slower. I react with more patience. I speak to myself with more kindness. I can actually feel when I’m off center, and instead of spiraling, I pause and return.

It’s not always easy, but it’s always worth it.

I think what I love most is that mindful journaling reminds me: I don’t need to have everything figured out to feel whole. I just need to show up. Honestly. Fully. Unapologetically.

If anyone’s reading this and you’ve never tried mindful journaling…start small. Ask yourself, “What do I need right now?” and write whatever comes. No pressure. No filters. Just you, the page, and this moment. I promise: it’s more than writing. It’s a pathway to peace and calmness

I hope this blog has found you in good spirits and that you enjoyed reading my personal thoughts on mindful journing as much as I have enjoyed sharing them with you. Journaling is absolutely one of my favorite grounding practices, whether it's mindful journaling or regular everyday journaling. I'm looking forward to sharing more of my personal experiences in the future. Please check back regularly for my latest blogs. Until next time....

-Daphne Oh

Kay Bea Presents

"Same World, Different Perspective