Journaling.
A regular journaling practice is a lovely way to check in with yourself.
Dedicate a few minutes each day to examining your experience through writing.
This meditation is best to do in the morning and at night in order to start and end your day with mindfulness.
It is also useful to have a dedicated journal or notebook for this practice.
Set aside five minutes in the morning to sit down and journal.
As you sit down to do this exercise,
Tune into the body sitting in the chair.
Feel yourself sitting,
The feet on the floor,
And the pen or pencil in your hand.
Take a few deep breaths,
Grounding yourself in the present moment.
Recognize the state of the mind this morning.
Is it calm,
Anxious,
Fearful,
Or hopeful?
You don't need to fix anything.
Just notice where the mind is today.
For a few minutes,
Mindfully write about your current experience and the day ahead.
You may set a timer if this feels like a daunting task.
Address how you feel this morning,
Your state of mind,
And any intentions you have for the day.
Ask yourself if you have any worries,
Hopes,
Or events on the mind.
Press pause until you're finished writing.
As you finish your journaling practice,
Return to the breath for a few moments before moving on with your day.
Return to this meditation for your night practice.
It is now night,
And you have returned to this practice of journaling.
For five minutes,
Reflect on your day.
Identify anything you are grateful for.
Reflect on things that you could have handled better,
And note any points of mindfulness during your day.
If you again need to set a timer,
Do so.
And when you are finished,
Return to this meditation.
As you finish your journaling practice at night,
Return to your breath for a few moments.
Feel satisfied in your day as you're ready to close it.
