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Journaling as Meditation: A Dual Path to Mindfulness

woman mindful journaling

Can Journaling be a Form of Meditation?

Self-care is important. But many of us struggle to find a quiet moment for introspection. Meditation has been used for generations as a way to centre ourselves. Meditation offers solace to those seeking mental clarity and emotional peace.

But is it the only path to mindfulness? Can journaling be a form of meditation? Journaling can be a peaceful form of self-expression and can increase self-awareness. The simple act of putting pen to paper may be similar to the transcendent qualities of meditation.

Evolution of Meditation

It's fascinating how age-old practices like meditation and journaling have been our long-term go-to tools for self-reflection. Take meditation; its roots stretch back thousands of years. It is a significant component of the spiritual traditions of Buddhism and Hinduism.

The idea was (and still is) to achieve a deeper connection with ourselves. This way, we can begin to understand our thoughts and emotions truly. Meditation is like having a heart-to-heart with your inner self.

History and Journaling

Then there's journaling. You could think of it as the personal diary of human history. Journals are more than just daily recounts. They are personal sanctuaries of reflection, capturing aspirations, challenges, and growth.

Many renowned figures have written down their thoughts. Marcus Aurelius, the Roman Emperor from 161 to 180 AD, is best known for his work "Meditations". Meditations is a series of personal writings outlining his Stoic philosophy.

Here are some relevant quotes from Marcus Aurelius:

"You have power over your mind – not outside events. Realise this, and you will find strength."

"The happiness of your life depends upon the quality of your thoughts."

What is Meditation?

woman meditating outdoors

Meditation is a dedicated practice of introspection and mindfulness. Think of it as setting aside intentional time to dialogue with your consciousness.

This practice has been cherished for millennia across many cultures. Meditation is about cultivating a deeper understanding of one's thoughts, emotions, and well-being.

While many techniques exist, from the focused awareness of mindfulness to the mantra-based approach of transcendental meditation, they all converge on a singular objective. They aim to foster inner tranquillity, clarity, and heightened awareness.

Meditation is an essential retreat to nurture and reset our mental and emotional balance in our increasingly busy lives. It's a timeless tool for personal growth and inner peace.

What are Some Objectives of Meditation?

  • Achieve inner peace and tranquillity

  • Cultivate mindfulness and present-moment awareness

  • Enhance self-awareness and introspection

  • Manage and reduce stress and anxiety

  • Improve focus and concentration

  • Develop a deeper connection to oneself and the environment

  • Foster emotional health and resilience

  • Increase patience and tolerance

  • Encourage positive thoughts and behaviors

  • Strengthen the mind-body connection

"Our life is what our thoughts make it."

Journaling as a Mindfulness Practice

Journaling requires being in the moment, much like meditation. It is like having a focused conversation with yourself on paper. Just as meditation calls for you to be wholly present, tuning into your breath or a specific mantra, journaling demands similar attention.

How Journaling Promotes Presence

When you pen down your thoughts, feelings, or daily happenings, you're not just noting things but immersing yourself in that moment. You are recalling and reliving experiences, emotions, and insights. The practice is about capturing the essence of now, even if you're reflecting on the past or pondering the future.

This is much like meditation, which anchors you in the present moment. Journaling offers a space where the clutter of daily distractions fades. All that remains is you, the pen, and the paper. In their unique ways, both practices are invitations to be truly present, to engage deeply and authentically with the moment at hand.

Similarities between Journaling and Meditation

Both journaling and meditation are introspective journeys. They encourage a deeper connection with ourselves. Here are some similarities:

Presence in the Moment: Whether it's the rhythmic breathing of meditation or the steady flow of ink on paper during journaling, both practices call for you to be fully present. They ask you to set aside external distractions and tune into your inner self.

Self-awareness: As you meditate, you observe your thoughts and emotions without judgment. Similarly, when you journal, you write your feelings and reflections. Both cultivate a heightened sense of self-awareness.

Emotional Release: Have you ever felt a weight lift off after a meditation session or after pouring your heart out in a journal? Both are therapeutic outlets. They allow for an emotional cleanse and give space to process and release pent-up feelings.

Clarity of Thought: Meditation helps declutter the mind, leading to clearer thinking. Similarly, journaling allows you to untangle complex emotions and thoughts. Journaling provides clarity as you put them into words.

Daily Rituals: For many, both practices have become rituals. People may set aside time each morning or evening for meditation; journaling finds its dedicated slot. The time you spend with yourself becomes a sacred, personal time.

Personal Growth: Over time, meditation or journaling fosters personal growth. They become tools for self-improvement, helping understand patterns, behaviours, and growth areas.

Differences between Journaling and Meditation

While there are similarities between journaling and meditation, they are distinct practices:

Mode of Expression: Meditation is an inward-focused practice. Meditation is often characterised by silence or guided thought. On the other hand, journaling is an expressive outlet where thoughts are expressed through writing.

Tangible vs. Intangible: With journaling, you get a physical record that shows your thoughts and feelings. In meditation, the benefits are more internal, felt in your mind and emotions, but you can't physically see or touch them.

Guidance: Meditation usually focuses on personal experiences. Journal entries can be shared with others, and they can give feedback or opinions on them.

Feedback Mechanism: With journaling, you can look back at old entries to see how you've changed over time. With meditation, you feel the benefits immediately, like feeling more relaxed or clear-minded.

Skill Development: Both help with mindfulness. Meditation improves focus, visualisation, and breathing. Journaling boosts your ability to express yourself and improves your writing.

Tools Required: For meditation, you need a quiet spot, maybe a cushion. You need something to write with and on for journaling, whether pen and paper or a digital device.

Benefits of Meditation and Journaling

Engaging in a meditation practice may improve your mental health. It could also improve physical health. Meditation journaling combines the benefits of both meditation and journaling. It allows you to reflect on your meditation journey and track your progress. This meditative practice can help reduce stress levels and lower blood pressure. This activity can contribute to a healthier, more balanced daily life.

Mindful Journaling Techniques

Mindful journaling is an excellent way to integrate mindfulness practices into your routine. Start your day with a morning meditation followed by a journaling session. Use journaling prompts to guide your thoughts and focus on positive experiences. This practice can help you manage pent-up emotions and provide a therapeutic outlet for expressive writing.

Creating a Meditation Space

Having a dedicated meditation space can enhance your meditation experience. Find a comfortable position in a quiet area. Here you can focus without distractions from any electronic device. Add breathing exercises like alternate nostril breathing can help you relax and enter a meditative state. This focused attention will deepen your practice and improve your well-being.

Combining Journaling and Meditation

To combine journaling and meditation, start with a brief mindful meditation session. Focus on your breath and clear your mind. Then, transition to meditation journaling by writing about your thoughts and feelings. Use meditation journaling prompts to explore your inner experiences and set meditation goals. This blend can enhance your self-awareness and contribute to a more mindful and reflective daily existence.

Benefits of Combining Both Practices

meditation and journaling woman relaxed

Can you and should you meditate and journal? Does combining these practices have benefits?

Enhanced Self-awareness: You get a double dose of introspection by meditating and journaling. You can feel your emotions and write them out.

Immediate Reflection: After a meditation session, journaling lets you capture your insights immediately. Journaling makes your thoughts tangible.

Progress Tracking: Meditate to find inner calm and then use journaling to track your journey. Over time, you'll see your growth in both practices.

Deeper Understanding: Sometimes, meditation brings up feelings you can't quite grasp. Writing them down helps in understanding them better. What comes to the surface in meditation can be written down and looked into when you feel ready.

Reinforced Mindfulness: Journaling right after meditating can boost your mindfulness. Extending your focus makes you more present.

How to Start a Meditative Journaling Practice

This list is designed to be a beginner's guide to meditative journaling.

Pick Your Tools: Decide if you're a pen-and-paper fan or if digital's more your style. Both work; it's about personal preference.

Find Your Spot: Just like meditation needs a calm space, choose a comfy, quiet place for journaling.

Start Small: No need for marathon sessions. Begin with just 5 minutes of meditation, then jotting down a few lines.

Focus on Feelings: After meditating, write about how you feel. Was there a recurring thought? Did something surprise you?

Develop a Routine: Consistency helps some people in building a habit. If this is you, find consistency, like a morning session or evening reflection.

Revisit and Reflect: Every once in a while, read old entries. See how far you've come and where you want to go.

Stay Open-minded: There's no right or wrong. If one day's entry is just a doodle or a single word, that's perfectly okay!


Both journaling and meditation, though different in expression, lead us to deeper self-awareness and mindfulness. Journaling and meditation are two unique routes to the same destination: understanding ourselves.

While meditation offers a silent journey inward, journaling gives voice to our innermost thoughts. Each has its charm, but both aim to enrich our journey of self-discovery.


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