Renee Alexis Taladua

A Mindfulness Journal 1 2 Are you looking for a journal to guide you every day on your mindfulness journey? Do you want something that is interactive as well as inspirational? Then this book is for you! This book is made for individuals who wants to learn and continue practicing their mindfulness habits. In this journal, you will find out more about yourself, your being mindful, your connection to the outside world and how being grateful can make all the difference (like learning self-love and accepting one’s self). Enjoy these pages that are filled with interactive and fun exercises exclusively made just for you! 3 A Letter to the Reader Boy, I am glad you’re here! That means you are ready to get on and take your journey to being more mindful in your life to the next level. Practicing mindfulness has been really popular these days and it’s not just because people want to be in with the hype. No, practicing mindfulness is more than just the hype, it’s taking more care of your mental health. It’s learning more about yourself and how to love the simple things in life, more importantly, learning how to love yourself more. This book is yours for the taking. Do whatever you want with it. Design its pages like you want to, draw in it, write in it, treat it like a vital part of your life. The only rule in using this book is there are no rules. Make this journal yours! You will be surprised how this one book can let you find the inner peace you have always been looking for. Just remember not to stress over things that are out of your control. Learn to take a breath and take life one second at a time. And don’t forget to have fun on the process. I wish you a healthy, happy, and meaningful life dear reader. May this book help you through your journey of finding yourself… 4 5 What is mindfulness to you? Write down what mindfulness means to you. (You can draw it, too! Be creative!) 6 Why practice mindfulness? Mindfulness reduces stress, anxiety and other destructive emotions. It actually shrinks the brain’s “fight or flight” center, the amygdala. This primal region of the brain, associated with fear and emotion, is involved in the initiation of the body’s response to stress; this is the part of the brain responsible for so many destructive emotions like fear, unhappiness and anger. Here are some of the benefits you can reap when you practice mindfulness:  Mindfulness reduces depression. Clinical trials are showing that mindfulness is as effective as medication with no side effects!) It reduces insomnia, increases your sense of well-being, reduces lethargy and increases energy both mentally and physically. Mindfulness is also very effective for pain management.  Mindfulness sharpens your memory and increases your focus and attention. Mindfulness improves your emotional and social intelligence and develops your empathy and compassion. It is also shown to improve relationships.  Mindfulness improves health and boosts immunity. In fact, mindfulness is shown to have beneficial effects on many serious illnesses such as cancer and heart disease.  Mindfulness creates clearer, more focused thinking and improves efficiency at work and at home. Mindfulness improves confidence and emotional resilience.  Mindfulness reduces compulsive and addictive tendencies and has also been shown to work better than any diet for effective long-term weight loss.  Mindfulness turns out to also be the single most important determining factor in whether or not you will be happy in your life (once your survival needs are met). In other words, the more mindful you are the happier you are. Mindfulness can literally transform your entire world from the inside out and for the millions of mindfulness practitioners around the world it’s doing just that! 7 8 How’s your mood today? Record your mood in this simple mood tracker Morning Afternoon Evening 9 This is your free page 10 WEEKLY SUNDAY TUESDAY MONDAY WEDNESDAY 11 PLANS THURSDAY SATURDAY FRIDAY NOTES 12 Write a Letter to your anxious self. ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 13 ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ❤ 14 15 The best part of my day Choose one moment of your day that made you happy and focus on it for five minutes before bed Date: 16 Morning Gratitude Before you begin with your day, list 10 things you are grateful for - 18 19 Take a Picture Take something that describes how you are feeling today. Paste Picture Here ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 20 Write Your Own Quote 21 What I’m learning from My Challenges List 3 obstacles and what you’re learning from them 1. What I’m learning: 2. What I’m learning: 3. What I’m learning: 22 Your Favorite Mantra 23 24 WEEKLY SUNDAY TUESDAY MONDAY WEDNESDAY 25 PLANS THURSDAY SATURDAY FRIDAY NOTES 26 How’s your mood today? Record your mood in this simple mood tracker Morning Afternoon Evening 27 28 Write You Own Mindfulness Tips 29 ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ ____________________________________________________________________________ 30 The best part of my day Choose one moment of your day that made you happy and focus on it for five minutes before bed Date: 31 32 Morning Gratitude Before you begin with your day, list 10 things you are grateful for - NOTEs 34 (a page where you put all your anger issues, write it down, throw something here, tear this page, anything!) 35 (a page where you put all your anger issues, write it down, throw something here, tear this page, anything!) 36 BREATHE. 37 38 This is your free page 39 This is your free page 40 WEEKLY SUNDAY TUESDAY MONDAY WEDNESDAY 41 PLANS THURSDAY SATURDAY FRIDAY NOTES 42 Create your own 43 Mindfulness habit 44 45 LEARN HOW TO (properly) MEDITATE 46 47