30+ Mindfulness Journal Prompts to Find Calm in the Storm (+PDF)

January 27th, 2024

By Aletheia Luna

Guest writer for Wake Up World

Your mind is spinning out of control, and your blood pressure is skyrocketing. You feel panicky and overwhelmed, and you’re starting to dissociate from reality … Terrible and catastrophic thoughts bombard you left, right, and center …

And then, you remember to let go of a slowww out-breath. 

You pause and shift your mind to your surroundings, anchoring yourself to the sights, sounds, and smells.

You’re starting to come back down to earth.

Reaching into your pocket or bag, you pull out your phone or a little journal and begin to write down your thoughts and feelings. There’s something comforting and grounding about slowly writing everything down – it clears your mind and puts everything into order.

If you’re an overthinker and catastrophizer like me, practices like breathwork, mindfulness, and journaling are essential refuges in the middle of the storms of the mind. Combine the three together, and they’re nearly miraculous in their effects!

Below, I will share with you some of my favorite mindfulness journal prompts that you can combine with practices like breathwork – enjoy!

What is Mindfulness?

Image of a two cozy candles near a window on a rainy day

In his book Mindfulness For Beginners, teacher Jon Kabat-Zinn defines mindfulness in the following way:

Mindfulness is awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgmentally.

Quite simply, mindfulness is about being present in the here and now. It’s about operating from the inner witness – or, put symbolically, being the sky instead of the transient clouds that come and go.

What is Mindfulness Journaling?

Image of a diary, a candle and incense used for a mindfulness journal prompts practice

Mindfulness journaling is a slower and more intentional form of writing than typical journaling.

The purpose of mindfulness journaling is to help us come back home to the present moment by helping us to be conscious of our thoughts, feelings, and physical sensations in the Now.

Another way of referring to mindfulness journaling is meditative writing.

Who Are These Mindfulness Journal Prompts For?

Image of a person reaching for their journal to do some mindfulness journal prompts

The mindfulness journal prompts below are suited to everyone but can specifically help the following types of people:

  • Overthinkers, catastrophizers, and anxious worriers 
  • Neurodivergent individuals who want to find physical, emotional, and mental grounding
  • Sensitive and empathic people who want to feel steadied and soothed
  • Spiritual folks experiencing stress and overwhelm due to surges of kundalini awakening energy or other disruptive experiences like the existential crisis or dark night of the soul

You can also download the PDF form of these mindfulness journal prompts below:

30+ Mindfulness Journal Prompts to Find Calm in the Storm

Image of a journal used for exploring mindfulness journal prompts with soft burning candles in the background

A quick note: the prompts below differ from typical journaling practice in that they encourage you to tune into what’s here right now. 

There are many mindfulness journal prompts out there on the internet that aren’t authentically mindfulness-based journaling examples.

Instead, they encourage you to go into stories about your past or future, which defeats the purpose, don’t you think!? I’m not doing that here.

So, with that said, here are 30+ mindfulness journal prompts you can use at any time to calm the inner storm. I’ve broken them up into body and senses, emotions, and mind:

Body & Senses

Image of a person journaling by soft candlelight

1. How is your body feeling right now? If there’s any pain in your body, write down where it’s located. What words or actions of self-care could you use to reduce your pain in the moment?

2. Where are you storing unexpressed or suppressed emotions in your body right now? What can you do to release these somaticized feelings?

3. If your physical pain could speak to you and tell you what it needs, what would it say?

4. If your physical pain was personified into a being or creature, what would it look like?

5. What part of your body feels the most anxious? What part of your body feels the most grounded and calm? How does it feel when you shift your focus back and forth?

6. Tune into your breathing. Are you breathing fast, slow, or somewhere in between? What happens when you release the need to control your breath and just let it breathe the way it wants?

7. Tune into the sensations in your feet. What makes you feel more grounded: visualizing roots springing from your feet and burrowing deep into the earth or imagining that your feet weigh the same as two large boulders? Notice how this visualization makes you feel.

8. Write down five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.

9. Look around you slowly and name three things that are beautiful, interesting, or enjoyable to look at. How does orienting to pleasure feel in your body?

10. Close your eyes and feel the weight of your body. For the next two minutes, notice every sound that comes up. Then, write down every sound you hear, no matter how loud or quiet.

11. Name all the colors and shades of colors you can see around you.

12. Name all the smells that you can pick up on for the next minute.


Image of a journal beneath pink flowers

13. What do you emotionally feel right now? Describe all the emotions that are coming up.

14. If you were to give your emotions a color or texture, what would they look or feel like?

15. Describe your feelings as if they were a landscape in lush and evocative language.

16. Imagine a loved one or beloved spirit guide sitting right in front of you. What words of encouragement or support would you need to hear from them to feel calm and at peace?

17. If your emotional pain was personified into a being or creature, what would it look like? Ask it what it needs to feel better.

18. Visualize your inner child sitting next to you right now. What emotional state are they in? How can you be a supportive and soothing presence for them?

19. Where do you feel your emotions most strongly in your body?

20. Place a gentle hand over the part of your body that feels the most emotional turmoil. What words of kindness can you offer this part of your body?

21. What “I am” affirmation statement could help you to find calm in the storm right now? (E.g, “I am brave,” “I am kind to myself,” “I am doing the best I can,” “I am loved,” etc.)


Image of a man journaling on his desk with a cup of coffee

22. List five things that you’re grateful for right now. Then, list five unexpected blessings you’ve received over the past few months.

23. If you were to choose a spirit animal right now who could walk by your side and help you through the ups and downs of life, what would it be, and why?

24. What mantra could you say again and again to find a sense of inner peace and stability?

25. Write three of your biggest strengths, then use them to counteract any negative thoughts that arise for the next three minutes. Record your experience.

26. Take a slow in-breath and out-breath. Reflect on the negative inner story your mind may be fabricating right now about yourself, others, or life. Can you find proof of the opposite?

27. What are your top five values? How can you align your life right now with these values?

28. What quality (positive or negative) are you currently projecting onto someone else in your life? Pay attention to that which attracts or repels you in others.

29. What one simple and low-effort action could you take right now that your future self would thank you for?

30. What small change in your habits or mindset would make life feel 10% easier right now?

31. What part within you right now most needs your attention and compassion? Describe this part and what words of kindness you can offer.

32. What does authentic happiness mean to you right now, in the present moment?

Turning Journaling into a Spiritual Practice 

Image of a blank journal lying amongst rose petals with candles burning in the background used for mindfulness journal prompts

Not only does journaling have many confirmed physical and mental health benefits, but it also forms a spiritual practice in and of itself.

Practicing mindful journaling helps us connect with our body, slow down our mind to access more self-awareness, open our hearts, and unite with deeper Soul-centered spiritual wisdom within us.

Journaling can even be a way of reconnecting with wounded and banished parts of yourself (such as the inner child and shadow self), making space for a process of healing, integration, and wholeness.

As both an inner work and soul work practice, mindful journaling forms a bridge between the psyche and the soul. Personally, journaling has been vital on my inner path, helping me during the darkest times of life.

If you’d like to go a little deeper into journaling as a spiritual practice, I recommend these journals (which are all rated 5/5 stars on average):

Other Journaling Resources

Image of a cup of coffee and a notebook on a wooden table

If you enjoyed this guide, you might also enjoy my other articles on the topic of journaling:


What are your favorite mindfulness journal prompts? Do you have any of your own to share? If so, I’d love to hear from you in the comments. You never know who you can help or inspire with your response. 🙂

About the author:

Aletheia Luna is a prolific psychospiritual writer, author, and spiritual mentor whose work has touched the lives of millions worldwide. As a survivor of fundamentalist religious abuse, her mission is to help others find love, strength, and inner light in even the darkest places. She is the author of hundreds of popular articles, as well as numerous books and journals on the topics of Self-LoveSpiritual Awakening, and more. See more of her work at lonerwolf.com.

This article, 30+ Mindfulness Journal Prompts to Find Calm in the Storm, was originally published on lonerwolf.com, reproduced with permission.

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