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Meditation & Journaling: Your Guide to Inner Healing Practices
- Alexandra
- Sep 14
- 3 min read
Not sure if you need meditation or journaling? This guide explains what each does, when to use them, and how to combine them for deeper balance.
Meditation and journaling are two of the most powerful — and accessible — healing tools you can add to your wellness practice. They may look very different, but both help create space for your mind and body to reset.
The question many people ask is: When should I meditate, and when should I journal?
In this guide, we’ll explore what each practice does, when to use them, and how to combine them for deeper healing.
What Meditation Does
Meditation is the art of paying attention. It’s about noticing your breath, body, or surroundings and gently bringing yourself back when your mind wanders.
Benefits of meditation:
Calms the nervous system → activates “rest and digest” mode, lowering stress hormones.
Improves focus and emotional balance.
Supports hormone health by reducing cortisol.
Builds presence and awareness in daily life.
Beginner how-to:
Sit comfortably and set a timer for 2–5 minutes.
Close your eyes or soften your gaze.
Notice your breath. When your mind drifts, gently return.
End with one deep breath and notice how you feel.
Use meditation when: your mind feels busy, stress is high, or you want to feel grounded.
What Journaling Does
Journaling is simply putting your thoughts and feelings onto paper. It turns mental clutter into something you can process and reflect on.
Benefits of journaling:
Releases emotions and reduces overthinking.
Lowers stress and supports emotional clarity.
Helps track patterns, triggers, and growth.
Encourages self-compassion.
Beginner how-to:
Grab a notebook and a pen.
Choose a simple prompt, e.g., “Today I feel…” or “What’s on my mind is…”
Write without editing or censoring yourself.
End with one small gratitude note.
Use journaling when: your emotions feel heavy, you’re stuck in overthinking, or you want clarity.
Meditation vs. Journaling — Which to Use When?
Meditation helps when:
You feel scattered and want calm.
You need nervous system regulation.
You want to connect with the present moment.
Journaling helps when:
You’re processing emotions or triggers.
You want clarity about a decision or situation.
You need to release mental heaviness.
Quick rule of thumb:
Busy mind → meditate.
Heavy heart → journal.
Combining Both Practices
You don’t have to choose one or the other. Used together, meditation and journaling create balance:
Meditate first, then journal: Calm the body, then capture insights.
Journal first, then meditate: Release emotions, then settle into stillness.
Alternate: Meditate in the morning for focus, journal at night for reflection.
Together they create a cycle of clarity, presence, and healing.
Gentle Beginner Guidance
If you’re starting out, try this 5-day plan:
Day 1: 2 minutes of meditation before bed.
Day 2: 5 minutes of journaling (“Today I feel…”).
Day 3: Meditate for 3 minutes, then write 3 lines.
Day 4: Journal gratitude, then meditate for 2 minutes.
Day 5: Reflect on which felt most supportive.
Want more step-by-step guidance? In today’s blog and podcast episode, I go deeper into exactly how to start both practices and blend them in a way that feels natural.
Meditation and journaling aren’t about doing them perfectly — they’re about creating space for yourself. Meditation quiets the mind and regulates the body. Journaling expresses emotions and clears mental clutter.
Together, they’re powerful companions. When you know which to use, and how to use them together, you have a personalised healing toolkit you can return to again and again.
For even more on meditation and journaling, tune into the Glowfully podcast — available on Spotify, Apple Podcasts, YouTube, Substack, and on our website.
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