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Welcome to Your Journey
Life is busy and stressful. There is school, work, friends, and social media, and it all adds up. We can become trapped in negative thinking or feel like we're not good enough. The journal will help you find time to relax, feel grounded, and reconnect with yourself and your self-worth.
This is not only a book to read and forget. It is not there to be faced or to be visualized. It provides a combination of simple mindfulness meditations with journaling prompts that can help you know your thoughts and develop a more positive mentality. These two activities, meditation and journaling, can be complementary to each other to help you feel more focused, calm, and confident.
How to Use This Book
After every chapter, there is a summary of it.
A brief mindfulness meditation that you can read or hear
Deliberation prompts will help you to cogitate on the experience
Room to write about what you are thinking or what is on your mind
Secrets to Success:
Find somewhere to practice that is quiet so that you will not be interrupted
Set zero, make sure that you read it slowly and mindfully
Record in a journal immediately after the meditation, when thoughts are still present
What You Need:
Just a notebook or journal to do this in
A serene spot (your bedroom, your mellow bench, or your idle automobile)
A pen and an open mind
Simple Breathing to Start
- Take a couple of deep breaths to center yourself before you even start.
- Breathe in through your nose for 4 seconds
- Hold your breath for 4 seconds.
- Breathe out to 4 seconds through your mouth.
- Wait for 4 seconds
- Do this 3 to 5 times to help yourself relax.
Chapter 1: I Am Enough
Every one of us sometimes feels that they are not clever, handsome, or talented enough. This thinking is not only true, but it can feel it is the truth. The meditation assists you in reminding yourself how valuable you are within.
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The Inner Sun Meditation
Get comfortable. Just close your eyes and breathe. Have the image of a small, warm light in the center of the chest. Every breath makes it more soothing and lighter. Imagine this light flowing throughout your body that causes you to feel safe and confident.
And as you breathe, say:
Hold: "It is"
Exhale: "enough"
Journaling Prompts:
- How did the light feel and look to you?
- Write about one of the times this week in which you were harsh to yourself. What would a kind friend have spoken to thee?
- What do you do well or are proud of?
- What was it like to say the words, I am enough?
Chapter 2: Visualizing Success
You have a strong mind. It might be easier to become motivated and hopeful when you think about being successful in the future. Such a meditation will enable you to visualize what you want to be.
Meditation: The Way to Your Future Self
Just imagine that you are walking down a quiet path. Then you look forward and you see yourself in the future when you are confident and happy. When you come across them, note how they stand, talk, and smile. Make them feel strong and powerful, and energetic inside you.
Journaling Prompts:
- Tell me about yourself in the future. None of them are. What are they like?
- How do they keep confident and focused daily?
- What would their counsel be now?
- What is one small step that you can take today that will get you closer to being that person?
Chapter 3: Building Inner Strength
There are twists and turns in life. Inner strength is useful when you get through the rough times. This meditation helps you realize that you can cope even when you have to face challenges.
Meditation: The Mountain of Power
Think of yourself as a strong and high mountain. The winds are up and down, but you don't remain. Get down to earth and strengthen. You do not need to struggle against the storm; all you need is to be present because you know the storm will pass.
Say to thyself: I am steady. I am powerful, I can manage this."
Journaling Prompts:
- Write in your own words words your wordschild. What kept you going?
- In which part of your body do you feel strong?
- Name three strengths you have.
- What is one of your already conquered difficulties?
Chapter 4: Practicing Gratitude
It is not hard to think only of what is going wrong or what we lack. Feeling grateful has the effect of shifting our focus from the things that are going wrong to the things that are going right. This meditation will make you realize the good in your surroundings.
Gratitude Garden Meditation
Think of yourself as being in a garden, where each plant represents an item you are thankful for, such as friends, family, laughter, music, or even little things like your favorite snack. Take a stroll in this garden and you will experience what it feels like.
Journaling Prompts:
- Write down 5-10 things that you are grateful to have today.
- What is a tiny thing that brought you joy in the last few days?
- What do you consider one of the positive things about yourself?
- Who contributes to Good putting life on? What is one way to oscillate upon them this week?
Chapter 5: Letting Go of Self-Doubt
Self-doubt is the voice in your head that tells you that you cannot. But that voice can not define who you are. This mindfulness will make you acknowledge those thoughts and release them.
Meditation: The streaming light
Just think of sitting by the side of a placid river. Just think of some self-doubt that you might think about, and imagine it on a leaf. So, float the leaf. Put more bad thoughts on leaves and send them floating downstream one by one. The doubts are not yours.
This thought is not mine. I forgave it."
Journaling Prompts:
- What is one of your self-doubts? And where does it come from?
- What would you rather say to yourself?
- What can you do to remind yourself daily that you matter?
- How would your life look without believing such doubt anymore?
Making It a Habit
You do not have to be a meditation or journaling genius. All you have to do is be regular and good to yourself. This is how you can develop the habit:
- You can set aside as little as 5-10 minutes a day
- Combine it with something you are already doing, such as brushing your teeth
- Set reminders on your phone, or how about some sticky notes
- Celebrate the fact that you came (it can be even a small one)
- It is not a big deal to skip a day. Just start all over again.
Take along a companion; make it someone who is close to you, a friend, or a relative. The experience can be more enjoyable and motivating when one shares it.
Your Journey Forward
You have already done a strong move towards having better feelings towards yourself. Such prompts and meditations can be revisited. The two will make you calm, focused, and confident, even in days when life is at its worst.
Remember:
Enough is as good as a feast.
You are tough.
You are a good person as you are.
Keep going ahead. You can do it.
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