The 3-2-1 Mindfulness Journal
Would you like to be fully engaged in the moment, actively aware of your thoughts and feelings instead of being driven by stress, anxiety or halfhearted endeavors? Would you like to empower your entire family with this as well?
Here is a 30-day printable pdf journal, designed to help your entire family focus on being mindful and start the journey towards a more focused, relaxed and engaged you. With practice, you can start becoming consciously aware of all that you do and experience everyday.
For ages 6 and up.
About the Journal
This is a printable 30-day daily journal with one simple goal: to practice and exercise mindfulness so that you can become more aware of your thoughts, emotions and sensations and be engaged in the present!
Here's how to make the most of this journal:
1. Print one copy for each family member (Note: the journal is designed for 2-sided printing)
2. Gather the whole family and give each member their copy
3. Make a ceremony out of signing the Commitment Promise page. Additionally, if you plan to use binders to save your journal pages, spend some time together decorating your binders
4. Every day at the pre-commited time (eg. just before/after dinner, at bedtime etc.) spend a few minutes with the mindfulness activities and then fill out your journal page to turn mindfulness into a habit!
Each sheet of the journal uses the following format: On the facing page is an inspiring quote and a fun little creative exercise. Then the other side is the 3-2-1 entries for the day.
Here is a quick preview of what the journal pages look like:
- Davis, Daphne M., and Jeffrey A. Hayes. “What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research.” Psychotherapy, vol. 48, no. 2, 2011, pp. 198–208., doi:10.1037/a0022062.
- Greenland, Susan Kaiser. The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and more Compassionate. Atria Paperback, 2013.
- Hanh Thich Nhat, and Mobi Ho. The Miracle of Mindfulness: an Introduction to the Practice of Meditation. Beacon Press, 2016.
- Stahl, Bob, and Elisha Goldstein. Mindfulness-Based Stress Reduction Workbook. Oakland, CA: New Harbinger Publications, 2019.
- Crane, Rebecca. Mindfulness-Based Cognitive Therapy: Distinctive Features. Abingdon, VA: Taylor & Francis Group, 2017.
- Wedge, Marilyn. “7 Ways Mindfulness Can Help Children's Brains.” Psychology Today, Sussex Publishers, 18 Sept. 2018, www.psychologytoday.com/us/blog/suffer-the-children/201809/7-ways-mindfulness-can-help-children-s-brains.
- Zelazo, Philip David, and Kristen E. Lyons. “The Potential Benefits of Mindfulness Training in Early Childhood: A Developmental Social Cognitive Neuroscience Perspective.” Child Development Perspectives, vol. 6, no. 2, 23 Apr. 2012, pp. 154–160., doi:10.1111/j.1750-8606.2012.00241.x.