If you’ve already tried out meditation, chances are you’re looking to feel more present, more centered, and just a little less… frantic.
Here’s a powerful practice for deepening that mindfulness routine: following up your your meditation with gratitude journaling.
It’s a simple, calming combination that can shift your entire mindset. And it only takes a few minutes a day.
Why These Two Practices Work So Well Together
Meditation helps quiet the noise in your mind. Gratitude journaling helps tune in to what matters most.
Together they can act like a reset button for your nervous system.
When you meditate first, even for just five minutes, you create mental space. Your thoughts slow down, your breathing deepens, and your body softens. That calmness makes it easier to access genuine gratitude, not just the surface-level, “I guess I should be thankful for something” stuff.
Dr. Rick Hanson, a psychologist and author, puts it this way:
“The brain is like Velcro for negative experiences and Teflon for positive ones. Gratitude helps us take in the good – and meditation helps us hold onto it.”
So while meditation clears the way, gratitude journaling plants the seed.
A Simple 5-Minute Meditation + Gratitude Routine
You don’t need a fancy cushion or an hour-long ritual to enjoy the benefits of this partnership. This quick routine is easy to fit into your morning or even for winding down in the evening:
✨ Step 1: 5-Minute Breath Meditation
- Sit comfortably.
- Close your eyes or soften your gaze.
- Breathe in slowly for 4 counts, hold for 4, exhale for a count of 6 to 8.
- Notice your breath. When your mind wanders, gently return to your breath.
✨ Step 2: Write 3 Things You’re Grateful For
- Grab your journal or notes app.
- Write down 3 things you’re genuinely grateful for.
- Don’t overthink it. Just go with what comes up after meditation.
That’s it. This simple pairing strengthens self-awareness and helps rewire your brain for resilience and contentment.
Want To Go Deeper? Try this Video Below
The Science Behind the Calm
Both gratitude and meditation have been shown to help calm the nervous system and reduce stress:
🧠 A 2016 study published in Frontiers in Psychology found that mindfulness meditation increases activity in brain areas linked to emotional regulation and focus.
💛 Meanwhile, gratitude journaling has been shown to reduce symptoms of depression and improve sleep quality (Emmons & McCullough, 2003).
Together, these two practices can support mental clarity, emotional balance, and a deeper sense of peace.
🎧 Want a little extra guidance?
Want to know why people bother with gratitude journals in the first place? This article will give you the bigger picture – and show you how it fits into a more mindful, meaningful life.
I created a full 21 Day journaling + Meditation practice you can follow from home! Designed to help you build consistency and deepen your mindfulness practice.
👉 You can even try Day 1 for free on YouTube, and if it feels good, grab the full program and keep the calm going.
FAQs
❓ Should I meditate before or after I journal?
Meditating before journaling can help quiet the mind and bring deeper clarity to your gratitude practice. But feel free to experiment. Some people journal to clear their head before meditating, too.
🕒 How long should I meditate before journaling?
Start with just 3–5 minutes. You don’t need to sit in silence for an hour to feel the benefits. What matters is showing up consistently, even in small doses.
🌙 Can I do this routine at night?
Absolutely. Many people use this combo as part of their evening wind-down. Meditation helps you decompress, and gratitude journaling shifts your focus toward what went right, setting the stage for a clear mind, lighter mood and better sleep.
Final Thought
Gratitude journaling and meditation are powerful on their own, but together, they create a powerful practice of mindfulness and self-awareness.
Think of it as a daily pause: a moment to breathe, reflect, and remember what’s good. And in a world that moves fast, that pause can be priceless.
Do you already combine journaling and meditation, or are you just starting out? Let me know how it’s going in the comments below. I’d love to hear what your routine looks like!
