Journal Prompts

Before Starting the Challenge

Why do you want to complete this challenge?
How are you hoping to benefit?
What makes you interested in meditation?
Have you ever tried meditating before?
What is your experience with mindfulness?
Do you feel prepared for the challenge?
Write a brain dump about this challenge.

Day 1: Do a Stream of Consciousness

What is on your mind right now?
Is there anything bothering you?
What do you feel happy about currently?

Day 2: Write Your Intentions

What is one thing you really want to do?
Make a list of your current intentions.
What intentions do you have for meditation?

Day 3: Create a Meditation Space

What colors relax you?
What sounds bring you peace?
What scents bring you comfort?

Day 4: Focus on Your Breathing

How do you feel when you take a deep breath?
What goes through your mind when you exhale?
Does breathing relax you?

Day 5: Practice Mindfulness

How mindful are you on a typical day?
How often do you pay attention to the present moment?
What activities allow you to be mindful?

Day 6: Go For a Meditative Walk

How often do you walk in nature?
What do you think about while walking?
Can you walk in silence without music?

Day 7: Express Gratitude 

What are you grateful for right now?
List 10 things you are grateful for in your life.
How often do you express your gratitude?

Day 8: Focus on Your Awareness 

Are you a self-aware person?
What do you need to be more aware of?
How are you improving your self-awareness?

Day 9: Notice When Your Mind Wanders 

When does your mind wander the most?
What do you think about when your mind wanders?
How do you get your mind to focus?

Day 10: Meditate in Silence 

How do you feel in complete silence?
How many minutes does it to take to feel relaxed in silence?
Sit in silence for a few minutes, then write about the experience.

Day 11: Meditate With Music 

What types of music soothes you?
What music helps you relax and focus?
What do you think about when you listen to music?

Day 12: Try a Guided Meditation 

Have you ever done a guided meditation before?
What types of guided meditations do you prefer?
Do a guided meditation, then write about your experience.

Day 13: Meditate in the Shower 

What do you think about while in the shower?
Do you get creative ideas while in the shower?
How can you make your shower a more relaxing experience?

Day 14: Sit With Your Emotions 

How often do you just sit with your emotions?
Which emotions make you feel uncomfortable?
How do you cope with your emotions?

Day 15: Observe Your Thoughts 

When you observe your thoughts, how do you feel?
Which of your thoughts do you push aside?
Which of your thoughts do you embrace?

Day 16: Spend Mindful Time in Nature 

How often are you in nature?
Do you like to be present while in nature?
How does nature make you feel?

Day 17: Stretch When You Wake Up 

What kind of stretching routine do you have?
What do you do when you first wake up?
Describe how you can add stretching to your morning routine.

Day 18: Meditation For Your Chakras 

Do you often feel out of balance, but don’t know why?
Write down a list of mantras for balancing your chakras.
Describe what you understand about your chakras.

Day 19: Do Something Creative 

What creative activities do you enjoy the most?
What activities make you forget your worries?
Which activities do you meditate often during?

Day 20: Practice Yoga 

What is your experience with yoga?
Why do you want to start practicing yoga?
How will you combine yoga and meditation?

Day 21: Create a Meditation Routine 

When can you meditate during the day?
What other activities will you add to this routine?
Describe your new meditation routine in detail.

After Completing the Challenge

How do you feel after completing this challenge?
What did you learn about yourself?
What did you learn about meditation?
What did you learn about mindfulness?
Is this a habit you want to keep incorporating?
What did you enjoy about meditating?
What did you enjoy about mindfulness?
