3 Mindfulness Routines I Learned as a Nun
To integrate mindful journaling as a daily habit of awareness and nonjudgment
Hi, y’all,
Today, I want to talk about how the micro-mindfulness habit of mindful journaling can help you practice awareness and nonjudgment in your day through:
Listening
Curiosity
Consistency.
Micro-mindfulness helps you slow down. And slowing down doesn’t mean stopping. It means moving forward with intention and awareness.
Let’s dive in.
First, some easy micro-mindfulness tips – actions you can do in less than 3-7 minutes at a time.
Micro-Mindfulness Tips
Ponder this Quote
An untamed mind is a minefield. - Brianna Wiest
A prompt for reflection and journaling:
How are you gently taming your mind from negativity and toxic self-talk?
Mindful Action
Here’s one actionable tip for practicing micro-mindfulness this week – a brief activity you can do in 3-7 minutes.
Slow down your morning routine. Savor your coffee or tea and feel the warmth of the cup. Start your day with presence.
Journal Prompt
Take a moment to reflect on your day before journaling. Be mindful of what grabs your attention when you pay attention.
Journal Prompt: What is something new you've learned about yourself recently?
Reflect
Slowing down is an act of self-care.
Give yourself permission to pause and just be.
Because life’s beauty is in the details.
Slow down long enough to notice the wonder that’s been there all along.
Insight
3 Routines I Learned as a Nun for Integrating Mindful Journaling as a Daily Habit for Awareness and Nonjudgment
As a nun, journaling taught me a lot about mindfulness.
Mindful journaling is a ritual that cultivates awareness and fosters a nonjudgmental attitude. It's about setting a course for your day with intention.
I journaled a ton while I was a nun. I wrote in the morning and evening and carried a notebook and pen, taking notes throughout the day. I still maintain that journaling habit today.
Here are three routines I learned to help you seamlessly weave mindful journaling into your daily life.
Don't worry - you don't have to be a nun or monk to practice these routines. Find what works for you to form a steady habit of mindfulness throughout your day.
Routine #1: Practice Listening for Self-Awareness
Keeping a journal helps foster daily reflection, anchoring you in the present.
I did this often as a nun - listen, reflect, and write - every day. Mindful journaling is a time to listen to your inner narrative, observe without criticism, and understand your triggers and joys.
Routine #2: Practice Consistency for Habit Formation
Consistency beats duration when journaling.
While a nun, I was surprised by the insights from journaling one word, phrase, or bullet point each day. Dedicate five minutes each morning to write. This small commitment, repeated daily, can become a cornerstone habit of personal growth.
Routine #3: Being Curious Fosters Nonjudgment
Approach your thoughts with curiosity, not critique.
While a nun, curiosity opened my world to unique insights and learning. The goal isn't to fix yourself but to know yourself. As you document your day, refrain from labeling your experiences as good or bad. This neutrality paves the way for acceptance and transformation.
What routine helps you foster a steady habit of mindfulness in your day?
Key Takeaways
Mindful journaling enhances daily awareness and nonjudgment through listening, curiosity, and consistency.
Micro-mindfulness is about moving forward with intention and awareness, not just stopping.
Journaling encourages reflection on personal growth and overcoming negativity.
Slowing down the morning routine can start the day with presence and mindfulness.
Daily journaling can teach you the importance of self-awareness, habit formation, and a nonjudgmental approach.
Routine mindfulness practices include listening for self-awareness, writing consistently, and approaching life with curiosity.
Consistency in journaling, even if brief, is more impactful than the duration of the practice.
Curiosity in journaling leads to unique insights and self-acceptance, which can help you avoid labeling experiences as good or bad.
That's it!
As always, thanks for reading.
Hit reply and let me know what you found most helpful this week—I'd love to hear from you!
I appreciate you being part of the journey. See you next Sunday.
Denise
Author of A Glowing Ember of Courage—Ponderings, Poetry, and Prayers, the children's book It's Just a Little Rain, and other books on storytelling.
I'm a former nun who turned into a big-tech risk manager. I want to help demystify mindfulness through simple micro-practices that allow you to think clearly, act decisively, and recover fast without burnout. Check out more of my writing here.
How I Can Help You
Here are two ways to help you get started practicing micro-mindfulness.
First, a free 5-day email course: Zero to Zen 5-Day Email Course: Simple Micro-Mindfulness Practices to Help You Conquer Stress in Any Work Environment.
Day 1: Transform Your Life in Just Minutes a Day!
Day 2: Mistakes to Avoid at Work
Day 3: Simple Steps to Start Practicing Now
Day 4: Upgrades to Supercharge Your Practice
Day 5: Pro Tips to Make Your Micro-Mindfulness Habit Stick
Start learning micro-mindfulness to help you overcome stress at work. Sign up here: startmicromindfulness.com.
Second, a free 14-day email course, Consistent Mindfulness Journaling in 14 Days. Learn 1-sentence journaling with these prompts on:
Purpose and Your True North
Purpose and Meaningful Work
Purpose and Intention
Helping you pause, reflect, and journal your insights consistently.
It begins with a few minutes a day. Go to 1sentencejournaling.com.
A Free Gift for You—In gratitude for subscribing to this newsletter, here's a small gift of inspiration. The product is free—just put a zero in the price field. Thanks, and enjoy!