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Meditation (listening) and prayer (talking) are two powerful ways to grow your spiritual life! Many times we do not notice growth because it happens slowly over time. Creating a meditation and prayer journal is a wonderful tool for growing your spiritual life and documenting your spiritual growth.

Here is a simple structure you can follow for your daily meditations and prayers. Record what you experienced during meditation and what prayers are on your heart.

Important to note, pray to the God you believe in, and if you don’t believe in God, you can still pray. Direct your prayers to the universe, to energy, or simply to ‘all that is love’. Growing your spiritual life is an incredibly important part of a healthy life. Seek, grow, and expand. Start where you are.

Meditation & Prayer Journal Exercise

Spend 5 minutes sitting silently, following your breath. Breath in and out through your nose, track your breath into your nasal passages, down you throat, into your lungs, into your belly, and then follow through the exhale. Repeat this practice to quiet your mind.

As thoughts came into your mind, do not judge them. Lovingly acknowledge them and then let them go. Bring your focus onto God or love or something that feels peaceful and beautiful to you. Sit and actively LISTEN and BE STILL. After 5 minutes of this begin to pray or talk to God.

In your journal write on the following:
“In doing this prayer and meditation today I experienced, learned, felt…”