Conscious Living

A Mindfulness Notebook for You

There is a difference between knowing the path and actually walking it.

This is a lovely saying, especially in connection with simple spiritual practices such as mindfulness, which helps us to live in the moment. We might know that mindfulness will help us – but are we actually doing it? We are have received so much lovely feedback for our little series that we want to end it with something practical – something you can take along – to become more conscious and aware.

We present you with a little one-week mindfulness notebook, so that you can start every day with a mindful pause of five minutes, maybe two – at least to begin somewhere. You can take a long breath, write down what is happening inside you, or simply try to free your mind. 

We hope you enjoy it!

Mindfulness Notebook

Find a small blank notebook or booklet at home, something that fits in your pocket and can be carried everywhere. We have prepared some questions and ideas for what you can fill the pages with. 

Dedicates pages

Moments that I want to celebrate – two pages
Small things that I want to enjoy more – two pages
This gives me a great start into the week – two pages
Small things that I could do differently than usual– two pages
Small moments of joy that I experienced today – four pages

Little bits of joy to tick off

  • Reading a story to someone
  • Rediscovering a forgotten piece of clothing in your closet
  • Reading poetry
  • Writing a kind letter to someone
  • Ordering and cleaning out your desk

Diary of the here and now

On the following 6 pages, note down moments where you were fully present. You can only use a few words. This is how you learn to be mindful and present. If you experience a similar moment later on, you will recognize it immediately, becoming more conscious and aware. 

Natural calm

Dedicate 2 pages to write down eight things that help you to empty your mind in nature. Is it the birds, the trees, the sky, the pond, the sounds or the smells? Focus on the details while you are out and about, and see what you connect the most with. 
Alternatively, write down a beautiful experience that you have had in nature. 

A done list!

Take four pages to write down everything you managed to do this week, because we often forget to celebrate all that we have achieved!


Reserve 4 pages to write down 5 things that you are grateful for at the end of each day.

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