21 Days. 10 Minutes a Day. One Simple Practice.

Want to make meditation and journaling part of your day, but have trouble knowing where to start—or sticking with either one?

I created the 21-Day Journaling & Meditation Challenge to take the guesswork out of both.

For the next 21 days, you'll set aside just 10 minutes a day to meditate, reflect, and write.

No searching for meditation music.

No staring at a blank journal wondering what to write.

Your practice is already planned for you.

Here's How It Works

Each day follows the same simple 10-minute routine:

5 minutes to meditate

Click the day's meditation link, get comfortable, and listen.

Listen for the tone

After five minutes, you'll hear a tone letting you know it's time to move into journaling.

5 minutes to journal

Keep the meditation music playing while you reflect on the day's prompt and write.

That's it.

5 minutes of meditation + 5 minutes of journaling.

You can use the writing space included in the Challenge or your own favorite journal or notebook.

What Will You Explore?

The Challenge begins simply and gradually gives you more to reflect on.

Week 1: Slow Down & Notice

You'll explore themes such as:

• Finding calm
• Letting go
• Mindfulness
• Noticing how you feel
• Mental clutter
• Peace
• Rest

The goal isn't to come up with perfect answers. It's to slow down long enough to notice what's there.

Week 2: Look a Little Deeper

Your prompts move into topics including:

• Avoidance
• Your inner critic
• Feeling disconnected
• Emotional memories
• Limiting beliefs
• Forgiveness
• Acceptance

Some prompts may give you plenty to write about. Others may not—and that's okay. This is your practice.

Week 3: Reflect & Move Forward

The final week explores:

• Gratitude
• Personal joy
• Your strengths
• Personal growth
• Looking ahead
• Where you want to invest your energy
• What you're proud of

You'll also have check-ins along the way and a bonus reflection after completing Day 21.

What's Included?

Your downloadable Challenge includes:

21 daily meditation + journaling practices

One simple practice for each day of the Challenge.

21 meditation music links

Click directly from the PDF to access the music for each day's practice.

21 guided journaling prompts

One focused question each day so you don't have to figure out what to write about.

Writing space for every daily prompt

Print the pages and write directly on them, or use your own journal.

Weekly reflection pages

Pause between weeks and notice the themes that are coming up for you.

Bonus completion reflection

Look back at what surprised you, what you noticed, and what you'd like to carry forward.

Why Combine Meditation and Journaling?

I like these two practices together for a simple reason.

Meditation gives me space to notice. Journaling gives me a place to explore what I noticed.

But starting two new habits at once can feel like a lot.

That's why I kept this Challenge simple.

You don't need an elaborate morning routine. You don't need an hour of free time. And you don't need to know what you're going to write before you begin.

For these 21 days, I've already given you the structure.

You just need to give yourself the 10 minutes.

Is This Challenge for You?

This Challenge was created to be approachable for beginners.

It may be a good fit if:

• You want to start meditating but aren't sure how to make it a regular practice.
• You want to journal but often don't know what to write.
• You've tried either practice before but haven't stayed consistent.
• You'd like a simple way to combine meditation and journaling.
• You can set aside about 10 minutes a day for yourself.
• You prefer one focused prompt instead of pages of exercises.

You don't need previous meditation or journaling experience.

This May Not Be for You If...

If you're looking for advanced meditation instruction, lengthy guided meditations, or an intensive journaling program, this isn't designed to be that.

I intentionally kept the Challenge simple:

One meditation. One prompt. Ten minutes.

Frequently Asked Questions

How much time does it take?

About 10 minutes per day.

You'll spend the first five minutes meditating. A tone then signals the transition into five minutes of journaling while the meditation music continues.

Are the meditations included?

Each daily page contains a clickable link to that day's meditation music.

Do I need a journal?

No.

Each daily page includes space for your response. You can print the pages and write directly on them or use a journal or notebook you already have.

Do I need meditation experience?

No. The Challenge is intended to be simple and approachable.

What do I receive after purchasing?

You'll receive the downloadable 21-Day Journaling & Meditation Challenge PDF, containing the daily practices, meditation links, journaling prompts, writing pages, weekly reflections, and bonus reflection.

Ready to Give Yourself 10 Minutes?

You don't need to figure out the next 21 days.

They're already planned.

Start with Day 1: Finding Calm.

Listen for five minutes.

When you hear the tone, pick up your pen.

And begin.

21-Day Journaling & Meditation Challenge - $8