Inti Meditation Journal — a 21-day meditation journal
The Inti Meditation Journal is a 21-day meditation journal for the minutes after you sit: how the body feels, how the mind feels, how the breath moves. About ten minutes a day is enough — read a short passage, practise for a few minutes, then write down what you noticed. There is no right or wrong, only honesty with yourself.
Redeem with Inti Points · not sold for money
In stock
This item is not sold for money—it can only be redeemed with Inti Points at Dharma Treasure Store, with no need to add it to your cart. Shipping: pay the carrier directly upon delivery.
Introduction
A practice journal for noticing body, mind, and breath each day. Suitable for accompanying a journey of meditation and return.
How to keep a meditation journal as a beginner: 21 days of notes after meditating
Each day's page has a short reflection, a “Today's practice” box, three reflection questions with lines to write on, and an affirmation at the bottom.
Three stages of seven days
- Days 1–7 · Awareness — practise being presentThe first seven days practise one thing only: being present. Nothing to fix, no one to become — simply noticing what is here: breath, body, thoughts and the quiet between them.
- Days 8–14 · Letting go — learn to lighten the heart
- Days 15–21 · Light — live and share the good within
Ten minutes a day
- Pick a fixed time. Early morning as you wake, or at night before sleep — the quietest moment of your day.
- Read the reflection. Read slowly. Let one sentence touch you, then stay with it for a breath.
- Do the practice. Just a few minutes — this is where understanding moves from the head into the heart and body.
- Write it down. Answer the prompts honestly. Write for yourself, not for anyone else to read.
- Close with the affirmation. Read the affirmation at the bottom of the page and carry it through your day.
If you miss a day, don't blame yourself — gently come back the next day.
Sample page, Day 1: The first breath
Today's practice: Sit still for 3 minutes. Breathing in, know you are breathing in. Breathing out, know you are breathing out. When the mind wanders, gently bring it back to the breath.
Reflection questions:
- When did you last truly stop and notice your breath?
- How does your body feel right now, after three minutes of breathing?
- What makes it hard for you to pause on an ordinary day?
Affirmation: “I return to my breath, and my breath brings me home.”
Redeem with Inti Points
The journal is not sold for money: redeem 400 Inti Points at the Dharma Treasure Store and Inti posts it to the address you enter. You earn Inti Points on each day you read on Inti Treasury.
Reading every day is how you earn points — see the 21-day reading challenge.
How are points earned and redeemed? See Inti Points explained.
Part of a reading path
This journal is the “Journal” step in Meditation and return — a reading path for meditation beginners.
Preview the first 6 pages
A few opening pages to get a feel for the practice before you redeem the journal.
