Stressed? Scattered? Here’s a practice that actually helps 🧘♀️
If you finish a meditation feeling a little clearer but then rush back into chaos… you’re not alone.
That’s where a meditation journal comes in. Just five minutes of writing can help you process thoughts, release tension, and stay grounded.
This guide will show you exactly how to start — with the tools I use daily, my go-to prompts, and the best journals and cards that actually make the habit stick.
What Is a Meditation Journal?
A meditation journal is where you reflect after meditating. It could be a few words, a full page, or even just one meaningful sentence.
You can use it to:
- Release mental clutter
- Set intentions
- Track your mood
- Write affirmations
- Practice gratitude
You don’t need to write perfectly. Just be honest with yourself.
What You Actually Need to Start (Tools I Use & Love)
You don’t need much. But the right tools make it feel intentional and enjoyable.
1. A Journal To Anchor Your Practice
If you like structure, I highly recommend a guided meditation journal.
These give you prompts, space for reflection, and help on days when your brain is too tired to think.
If you prefer to write freely, go for a clean, hardcover journal with quality paper. I love having one that looks and feels beautiful — it makes the ritual feel special.
Here are 3 best-selling options I Love and I’m sure you will too!
📓 Journals I’ve Tried (and Seriously Recommend)
If you’re not sure where to start with meditation journaling — don’t worry.
I’ve tested quite a few journals (some great, some meh), and these are the ones I’d 100% recommend if you want something you’ll actually use and stick with.
✨ The Five Minute Journal by Intelligent Change
This one is a classic — and for a reason.
It’s simple, quick, and makes a big difference in how you start and end your day.
You get morning prompts for gratitude, affirmations, and intentions…
And then a short evening check-in.
🕐 It takes literally 5 minutes — no pressure to write a whole page.
🧠 Perfect for busy mornings or when you feel too tired to think.
❤️ I love how it trains your brain to focus on the good.
I’ve used it during both peaceful seasons and high-stress weeks. Either way, it brings me back to myself.
💡 Note: If you’re new to journaling or just want a feel-good daily habit — this is the one.
✨ The Miracle Journal by HotHighPriestess
If you’re into manifestation, this one is so good.
It’s not just about “being positive” — it actually helps you go deep into what you want and why.
You’ll find prompts for clarity, intentions, and even shadow work (which surprised me in the best way).
🌙 It’s a little spiritual, a little sassy, and totally real.
📝 Some prompts feel like a mini therapy session (in a good way).
🔮 I use it when I want to feel more connected to my goals.
💡 Note: Highly recommend this one if you’re craving more depth and purpose in your journaling.
☀️ Gratitude: A Day and Night Reflection Journal by Insight Editions
This one is gentle and beautiful.
It’s a 90-day journal with space for a quick morning entry and another at night. I love how it keeps me consistent without being overwhelming.
Just a few lines of reflection — and it genuinely shifts my mindset.
🌼 The design is so calming.
🕊️ Helps me end my day with more peace.
✍️ Great for beginners or anyone wanting structure.
💡 Note: Try this if you want to build a daily gratitude ritual that feels light and doable.
💬 Real Talk
I don’t believe in one perfect journal, but I do believe in finding one that fits where you are right now.
Whether you want something simple, soulful, or a bit mystical, these three have you covered.
So… pick the one that calls to you. Light a candle. Grab a pen. And just start writing.
You might be surprised what comes out 💫
2. Create a Calm, Cozy Space (Optional, But So Worth It)
Journaling in a peaceful space helps you settle in and look forward to the ritual.
Here’s how I keep mine simple but special:
🧘♀️ DIY Meditation Setup:
- 🕯️ Light a lavender candle or sandalwood incense
- 🍵 Sip a cup of herbal tea (like chamomile or mint)
- 🎧 Put on soft music or nature sounds
- 🪑 Sit on a cozy pillow or wrap up in a light blanket
I keep everything on a small tray by my bed — no excuses, it’s all there waiting.
💡 Pro Tip: Your space doesn’t need to be perfect. It just needs to feel safe, calming, and yours.
3 A Smooth Pen You Actually Like Using
Now, don’t judge me, here’s a Virgo touch to it.
You want a pen that feels good, is comfortable, and is there for smooth writing.
It sounds simple, but it makes a big difference. A pen that feels good = a journaling you’ll actually stick with.
I use this fine-tip black pen set — smooth, no smudge, and it comes in beautiful colors. Some days, I use calming blue or soft purple to match my mood.
Other great picks:
- 🖊️ Muji Gel Pens: clean, minimal, smooth flow
- 🖊️ Papermate InkJoy: colorful and fun to write with
- 🖊️ Pilot G2: reliable favorite with great grip
Look for something comfortable to hold — it truly changes the vibe.
🧷 Want to Make Your Own Meditation Journal?
Yes — you can totally DIY it! Here’s how:
🗂️ Step 1: Choose Your Base
Use any notebook you already love. Or try:
- Dotted bullet journal
- Lined hardcover notebook
- Ring binder or refillable journal
🖍️ Step 2: Add Sections
Use sticky tabs or washi tape to divide your journal:
- Daily Prompts
- Reflections
- Gratitude
- Affirmations
- Spiritual quotes or scriptures
📌 Step 3: Use Sticky Notes & Prompts
Write a few prompts on sticky notes and rotate them weekly. It keeps things fresh and removes decision fatigue.
🎨 Step 4: Personalize It
Add:
- Stickers with affirmations or calm visuals
- Mood tracker stamps
- A pouch for pens, oils, or cards
💡 Pro Tip: Leave blank pages at the back for free-writing or unfiltered thoughts. That’s often where the breakthroughs come.
📝 Meditation Journal Prompts to Get You Started
Pick one prompt each day — or let your intuition guide you.
🌅 Morning Prompts
- What do I want to feel today?
- What energy am I choosing to carry?
- What’s something I can release this morning?
- What would make today feel meaningful?
- One word I want to embody today is…
🌙 Evening Prompts
- What came up for me today?
- What am I proud of?
- What challenged me, and how did I respond?
- What can I let go of before bed?
- What brought me a moment of peace today?
💭 Emotional Awareness Prompts
- What emotion is loudest right now?
- What does it want me to know?
- When have I felt this before?
- What might this feeling be trying to protect me from?
- What would I say to a friend feeling this?
📚 5 Books That Deepened My Meditation Journaling Practice
If you want to go deeper, these are the books that changed everything for me:
1. The Miracle of Mindfulness – Thich Nhat Hanh
So peaceful and wise. It’s like a gentle reminder to be here, now. I often pull quotes from it as prompts.
2. The Daily Stoic – Ryan Holiday
One page per day — practical, reflective, grounding. I often journal about how the quote applies to my life.
3. Practicing Mindfulness – Matthew Sockolov
Super clear and beginner-friendly. I used his 5-minute meditations + journaled after — it created a rhythm that stuck.
4. Zen as Fck* Journal
Playful, irreverent, and exactly what I need when I’m overthinking. It helps me be honest and laugh while still being mindful.
5. Let That Sht Go* – Nina Purewal
Warm, down-to-earth advice with real prompts. Great if you’re processing stress or just need something real and comforting.
💡 Note: Pro Tip: Keep one book near your bed. Flip to a random page. Let it guide your journal entry.
🃏 5 Prompt Card Decks That Make It Even Easier
If you are finding it hard to get started, you can find some help by using meditation cards.
They are also great for those days we need some extra inspiration. All you need to do is just to pull a card.
Here are my go-to decks for easy journaling inspiration:
1. Inner Compass Cards
Each card has a word like “Stillness” or “Trust.” Comes with a little reflection guide. Calming and deep.
2. The Mindfulness Deck – Rohan Gunatillake
Simple. Accessible. One card = one intention or journal idea. A great way to slow down.
3. We’re Not Really Strangers – Self Reflection Edition
These questions go deep. I use them solo, but they’re also powerful with a partner or friend.
4. Affirmation Cards – The Universe Has Your Back
Pull a card. Write what it means for you. Great for when you want a gentle nudge.
5. Calm the Chaos Cards – Shannah Kennedy
Part coaching, part journaling. Helps bring clarity when life feels loud.
💡Pro Tip: Keep a deck near your journal. If you’re stuck, draw one — let the card do the work.
Be Patient✨
You don’t need to journal perfectly.
You just need a space that feels safe. A tool or two that you enjoy using. And a little curiosity about what’s going on inside you.
Meditation journaling is where the real insights happen.
So light a candle. Open a page. And meet yourself there.
