The Mindfulness Journal is a comprehensive three-step system for enhancing your mindfulness skills.
Whether you’re new to mindfulness or a seasoned practitioner, our beautifully designed journal offers a wide range of practices that go beyond just meditation.
Explore a variety of mindfulness techniques and discover what works best for you.
This Journal Can Help You:
Reduce Stress and Anxiety
Gain a wide range of tools for rewiring an anxious mind and body
Change Your Habits
Learn how to use mindfulness to change unhelpful behaviours
Improve Your Relationships
Learn how mindfulness skills can help you strengthen your social connections
Discover New Practices
Learn diverse mindfulness practices that cater to different preferences and needs
Reflect and Grow
Use journal prompts to enhance your self-awareness and plan your way forward
Deepen Your Understanding
Learn the neuroscience behind how mindfulness reshapes your stress response system and reduces overthinking
Overcome Obstacles
Discover tips and tools for addressing common challenges such as maintaining consistency
Stay Engaged
Work through three steps and bite-sized sections that are easy to read and understand
Discover Free Resources
Get our curated collection of free tools to enhance your mindfulness journey
A Comprehensive Toolkit
Everything you need for your mindfulness journey – from understanding the science, to step-by-step instructions, and challenges.
Learn the art of mindfulness with this three-step system:
Contents
Step One: Understanding Mindfulness (19 page PDF)
- What Is Mindfulness?
- Breaking The Addiction to Doing
- How To Slow Down
- Mindfulness Misconceptions
- The 6 Attitudes of Mindfulness
- Strong vs Poor Mindfulness Skills
- 10 Benefits of Mindfulness Skills
- How Mindfulness Improves Relationships
- The Neuroscience of Mindfulness
- Spending Less Time in the Default Mode Network
- Meditation: Possible Risks
- Quotes About Mindfulness
- Check Your Learning
Step Two: Exploring Mindfulness Practices (33 page PDF)
- Informal vs Formal Practices
- General Mindful Awareness
- Grounding Techniques
- Mindful Behaviour Change
- Mindful Eating
- Reducing Emotional Eating
- Understanding Food Noise
- Chocolate Mindful Eating Exercise
- Mindful Movement
- Yoga Poses for Pain Areas
- 7 Day Mindful Movement Challenge
- Mindful Pleasure
- Mindful Breathing Meditation
- Sound Meditation
- Mantra Meditation
- Body Scan Meditation
- Progressive Muscle Relaxation (PMR)
- Loving-Kindness Meditation (LKM)
- Visualisation Meditation
- Vipassana Meditation
- Free Resources
- Formal Practices Overview
Step Three: Building a Sustainable Mindfulness Practice (16 page PDF)
- Overcoming Obstacles
- Choosing My Mindfulness Practices
- My Mindfulness Intentions
- Structured Approaches
- Daily Mindfulness Challenge
- 3 Week Mindfulness Challenge
- Weekly Intentions
- Monthly Intentions
- 12 Signs You’re Becoming More Mindful
- Journal Prompts
Testimonials
Ros Dodd (@rosdodd_mentalfitness)
Coach
This is a thoughtful and wide-reaching approach to mindfulness. I found out about so many practices I wasn’t aware of in this journal and have since been exploring them more.
I’d highly recommend these workbooks both for practitioners and their clients to help them understand the benefits of mindfulness and how to incorporate it into their lives.
Melanie Encinas (@melaniecristie)
As someone who has struggled with anxiety for most of her life, I am always on the lookout for resources that are relatable and that will help me manage my emotions and live a more mindful and happy life.
The 3-part mindfulness journal is comprehensive and easy to use.
This resource is something that I can pick up anytime I wish to be refreshed on mindfulness concepts, do a quick exercise, or even reflect on my mindfulness practice using journaling prompts.
Alexis Younes (@alexisyounes)
If you’re looking to learn more about mindfulness, the impact it has on your mind and body, and ways to integrate it into your daily life, this journal can help with that!
It’s easily digestible, aesthetically pleasing, and is great if you enjoy learning the science behind what you’re doing.
Tips for Professionals: Designing a Mindfulness Workshop
This tool is more than just a self-help resource – use it as a framework for delivering a 6-session mindfulness workshop series.
Here’s an example of how to structure your program using this tool:
- Session 1: What Is Mindfulness, Really? Introduce the neuroscience, benefits, and mindfulness myths. Use Step One’s psychoeducation worksheets and reflection prompts to spark discussion.
- Session 2: Living Mindfully Day-to-Day. Explore informal practices like mindful eating and grounding (Step Two). Facilitate a chocolate eating or 5-4-3-2-1 exercise.
- Session 3: Finding the Right Formal Practice. Introduce meditation types (e.g., breath, sound, body scan, LKM). To make facilitation even easier, use our free Guided Meditation Script Bundle during your sessions. These ready-to-use scripts allow you to confidently lead live meditations without needing to write your own or memorise anything complicated.
- Session 4: Obstacles to Mindfulness. Address challenges like focus, time, and consistency (Step Three). Lead group discussion on mindset shifts and habit formation.
- Session 5: Intentions and Practice Planning. Use the Weekly/Monthly Intentions worksheets to help clients build a personalised practice routine.
- Session 6: Reflection and Growth. Celebrate progress. Review “12 Signs You’re Becoming More Mindful” and use journal prompts to reflect on growth and next steps. You could even organise a follow-up 3 Week Challenge (Step Three).
Why Professionals Love It
- Saves you hours of planning
- Grounded in cognitive-behavioural science and evidence-based mindfulness strategies
- Packed with ready-to-use exercises, worksheets, and reflection prompts to deepen learning
- Flexible: ideal for both group programs and 1:1 work (delivered online or in-person)
- Increases client engagement with beautiful, practical take-home PDF tools they’ll actually use
- Instantly elevates the professionalism and value of your coaching, therapy, or workshop offerings
FAQs
1What makes this different from other mindfulness resources available on the market?
Like all our resources, The Mindfulness Journal is comprehensive at the same time as being as concise as possible. We cater to the low motivation and energy levels involved in poor mental wellbeing by ensuring our materials are as ‘fluff-free’ as possible. The journal covers a broad range of both informal and formal mindfulness practices, making it suitable for both beginners and seasoned practitioners.
2What are the licensing terms for the journal?
This tool is suitable for both personal and professional use.
3What are the terms for professional use?
You may use and re-use this tool with an unlimited number of clients for the one-off fee, both in 1:1 and group settings.
All copyrights are reserved by The Wellness Society.
You may not, under any circumstances, alter or claim materials as your own. Removing The Wellness Society copyright logo and licensing information is strictly forbidden.
You may not, under any circumstances, share, re-sell, sub-license, rent, or otherwise transfer or distribute materials publicly (e.g., on a website, online course, giveaway, or social media).
You may not, under any circumstances, share, re-sell, sub-license, rent, or otherwise transfer or distribute materials to other organisations or sub-organisations.
4 Who are the authors of the journal and how are they qualified?
The journal has been co-created by a number of professionals and people with lived experience of mental health issues – we believe this approach is essential to creating high-quality self-help tools. Our co-creators include licensed clinical psychologists, counselors and trained coaches, people with a wide range of mental health diagnoses as well as people using our tools to maintain their mental wellbeing.
5Is it possible to get a printed copy of the journal?
To maintain a sustainable operation, our organisation has adopted a digital-only policy for the distribution of our materials. We provide all resources and PDF documents exclusively in digital format.
6Is your website secure? What are your payment methods?
Yes, our website is secure. You’ll see the ‘https://’ at the start of our website address which indicates this is a secure site. We use both Paypal and Stripe payment methods. Paypal is a secure and encrypted payment processor used by 173 million people worldwide. Stripe allows you to pay by card and is a PCI Service Provider Level 1 which is the highest grade of payment processing security. Please rest assured that your payment information is safe and secure.
7Why do you charge in USD?
Although we’re a UK-based organisation, we price our products in US dollars (USD) because the majority of our customers are based in the United States.
This helps us:
- Keep pricing consistent for the largest group of people using our products.
- Avoid currency fluctuations that could cause price variations for most of our customers.
- Ensure smoother transactions with popular US-based payment providers.
If you're purchasing from outside the US, your bank or payment provider will handle the currency conversion automatically.
8I have a question. How can I contact you?
Use the chat icon at the bottom of this page to send us a message and we'll get back to you as soon as possible.