photo of woman's hand writing in journal for just five minutes blog

Five Sacred Minutes

by Melanie Gruenwald

I recently re-started a practice of journaling every day for five sacred minutes. I sit with my journal, some pens that bring me joy, set the timer on my phone and write uninterrupted for five minutes.


I started this practice when I was reading The Artists Way by Julia Cameron.  The mindful practice of journaling allows me to release the lists, create a more settled mindset, and get into the flow for the day ahead.

In our fast-paced world, finding time for self-reflection and personal growth can be challenging. However, dedicating just five minutes a day to journaling can have a profound impact on our lives.


1. Self-Reflection and Emotional Well-being:
Journaling provides a safe space for self-reflection, allowing us to explore our thoughts, emotions, and experiences. By taking just five minutes each day to jot down our thoughts, we can gain clarity, process our feelings, and improve our emotional well-being. This simple practice can help reduce stress, increase self-awareness, and promote a sense of inner peace.


2. Goal Setting and Personal Growth:
Five minutes of journaling can be a powerful tool for setting and achieving goals. By writing down our aspirations, dreams, and ambitions, we create a roadmap for personal growth. Regularly reviewing our journal entries helps us track progress, identify patterns, and make necessary adjustments to stay on track. In just five minutes a day, we can take small steps towards our larger goals and witness the transformative power of consistent effort.


3. Gratitude and Positivity:
Expressing gratitude is a proven way to enhance happiness and overall well-being. By dedicating a few minutes each day to write down things we are grateful for, we shift our focus towards the positive aspects of our lives. This simple act of gratitude journaling can cultivate a mindset of appreciation, leading to increased optimism, improved relationships, and a greater sense of fulfillment.


4. Spreading Kindness and Making a Difference:
In just five minutes a day, we can make a positive impact on the world around us. By using our journaling time to brainstorm acts of kindness, we can identify simple ways to help others. Whether it’s writing a heartfelt note, volunteering, or spreading awareness about a cause, these small acts can create a ripple effect of positivity and inspire others to do the same.


5. Personal Reflection and Learning:
Journaling allows us to document our experiences, lessons learned, and personal growth. By spending five minutes each day reflecting on our achievements, challenges, and insights, we create a valuable resource for self-improvement. Looking back on our journal entries helps us identify patterns, learn from past mistakes, and make informed decisions in the future.


In just five minutes a day, journaling can become a powerful tool for personal growth, self-reflection, and making a difference in the world. By dedicating this small amount of time to ourselves, we can cultivate emotional well-being, set and achieve goals, express gratitude, spread kindness, and learn from our experiences. So, grab a pen and paper, and let the transformative power of journaling guide you towards a more fulfilling and impactful life.

‘Five Minutes’ brings me to KE’s Awareness Practice #2:

Be fully present to what is present and integrate the past and future into this moment.

When we take the time to pause, reflect, and be fully present, we have the ability to reflect our stronger more authentic selves in the ways we interact with ourselves, and the people around us.


Explore Kabbalah Experience’s Awareness Practices at:


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