Mindful Journal Entry

Date: ______________________

Prompt: ______________________

Mood: (Circle one)

• 😃 Happy - 🙂 Content - 😐 Neutral - 😟 Worried - 😢 Sad

My Thoughts:

Reflection:

Mindful Moments Station Activity

Objective: Students will rotate through three mindfulness stations—journaling, breathing exercises, and mindful drawing—to practice emotional regulation, calm their minds, and build self-awareness.

Time: 30 minutes total (10 minutes per station)

Materials:

• Mindful Journal Template
• Mindful Prompts Handout
• Pens or pencils
• Soft cushions or yoga mats
• Drawing paper and colored pencils or markers
• Timer or bell

Stations and Instructions

1. Journaling Station (10 minutes)

• Choose one prompt from the Mindful Prompts Handout.
• Write continuously in your journal—use the Mindful Journal Template or your own notebook.
• Reflect on thoughts and feelings without judgment.

2. Breathing Station (10 minutes)

• Sit comfortably on a cushion or mat with a straight back.
• Follow this guided breath cycle:
  1. Inhale slowly through your nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale gently through your mouth for a count of 6.
• Repeat for 5–6 cycles, noticing how your body and mind feel.

3. Mindful Drawing Station (10 minutes)

• Take a blank sheet of paper and a selection of colored pencils or markers.
• Draw shapes, patterns, or a scene that represents calm, gratitude, or happiness.
• Focus on each color and stroke—let your hand move without planning the outcome.

Rotation Guidelines

• Divide the class into three groups.
• Set a timer or use a bell to signal station changes every 10 minutes.
• Remind students to move quietly and set up quickly at the next station.

Group Reflection (5–7 minutes)

• After all rotations, reconvene in a circle.
• Ask students:
  • "Which station felt most calming for you?"
  • "What did you notice about your thoughts or body during each activity?"
  • "How can you use these strategies during stressful times?"
• Encourage respectful listening and sharing.

Extension: Offer students a stress ball or worry stone to keep at their desk as a quick tactile mindfulness tool during future busy periods.

Mindful Prompts Handout

Use these prompts to guide your journaling. Choose one that speaks to you today and write openly. There are no right or wrong answers—this is your private space to reflect and explore your thoughts and feelings.

1. Describe a moment today when you felt calm or at peace. What were you doing? How did your body feel?
   
   
   
   
   
   
   

2. Write about something that made you smile or laugh recently. What happened? How did it change your mood?
   
   
   
   
   
   
   

3. List three things you are grateful for today. Why do these things matter to you?
   
   
   
   
   
   
   

4. How are you feeling right now? Use words, feelings, or even colors to describe your current mood.
   
   
   
   
   
   
   

5. If your mood were a color or an image, what would it be and why? Draw or describe it.
   
   
   
   
   
   
   

6. Think of a recent challenge or worry. How did you respond? What might you do differently next time?
   
   
   
   
   
   
   

7. Write a kind message to yourself—something you need to hear today. Offer encouragement or reassurance.
   
   
   
   
   
   
   

8. Describe a place (real or imaginary) where you feel safe and relaxed. What do you see, hear, and smell there?
   
   
   
   
   
   
   

9. What is one goal or wish you have right now? How can you take a small step toward it today?
   
   
   
   
   
   
   

10. Imagine you could talk to your future self. What advice or questions would you share?