Journaling as a Reflective Mindfulness Practice

Journaling can have mental health benefits.

Research confirms what writers have always known; a daily journal writing practice reduces anxiety and improves overall mental health. Here are some ideas for adding journaling to mindfulness and movement practices.

At MoveMindfully®, we bring our signature BREATHE-MOVE-REST practices into a variety of environments. From daycares to crisis mental health, we know that these practices support overall wellbeing. Find a beautiful journal and add writing time to the end of a BREATHE-MOVE-REST sequence for a great way to build in reflection.

Here is a reflective practice incorporating journaling that you can implement today in a variety of settings with young children and/or adults:

Strong Back, Soft Front, Wild Heart

Start by listening to Kathy Flaminio’s audio Pause, Strong Back-Soft Front-Wild Heart. (While this audio is written for older youth and adults, you can guide younger children through a similar visualization listed below.)

Then, take a few moments to journal and/or draw using the following prompts:

For Adults

I showed (or I can show) resilience by…

I showed (or I can show) compassion by…

I showed (or I can show) passion by…

For Youth

I am strong when I…

I am kind when I…

I am joyful when I…

 For Early Childhood

Use journal-like reflection in Early Childhood settings by leading a share circle after a REST break. Children could lie down and take slow breaths with stuffed animals on their bellies, imagining they are rocking their animal to sleep. Check out the MoveMindfully® Early Childhood Card Deck for a variety of REST scripts.

Afterwards, encourage children to describe what they felt like or thought about. Then, offer an opportunity to color or draw about their ideas.

Other Accommodations

It is important to offer multiple options for reflection. Drawings or other art mediums can be offered as means of expression. There are many ways other than just writing in a journal. Drawing, collage, or even using emojis to represent thoughts and feelings are wonderful ways to make this activity accessible to all.

What success have you had with journaling or reflective practices, either in your personal use or with children? Leave a comment!

And make make sure you sign-up to experience our weekly Pause and Connect!

Stephanie Kennelly and the MoveMindfully Team