I can’t feel much in my body right now. What should I write for this prompt?

Keep it simple and descriptive—no analysis. Try: 1) Scan three zones: head/neck, chest/arms, belly/legs. 2) Use plain words: warm/cool, tight/loose, heavy/light, buzzy/numb. 3) Note contact points: feet on floor, back on chair, air on skin. 4) Add a 0–10 tension rating before and after the breaths. In Stoic, jot quick bullet points; you’re training attention, not hunting for perfect sensations.

How do I structure the 10–20 breaths and the journal entry so I don’t overthink it?

Use a tiny script: 1) Before: “Now = [3 words], Body = [2 sensations], Tension = [0–10].” 2) Breathe: Inhale 4, exhale 6 (slow, nose if comfortable), count up to 10–20. If you lose count, start at 1—that’s the practice. 3) After: “Now = [3 words], Body = [2 sensations], Tension = [0–10], Shift = [one small change].” Stoic works well for these quick check-ins—short, honest notes beat long essays.

What if focusing on my body makes me more anxious or restless (ADHD, stress, or past anxiety)?

Soften the practice. Try one tweak: 1) Fewer breaths (3–5) with longer exhales. 2) Eyes open, pick a stable point to look at. 3) Add gentle touch: hand on chest or belly to feel movement. 4) Alternate internal and external: one breath noticing chest, one breath noticing a sound. 5) Keep the journal minimal: “Before/After word,” one sensation, one number. In Stoic, brief entries are enough—you’re building a skill of attention and control over what’s up to you (your breath), not forcing a result.

Journaling Idea - On Stress Reduction.

Write down how your body feels right now. Then, take 10 or 20 long, slow breaths.

Has anything changed in how you feel? Try to focus on your body and sensations – no big-picture thinking.

Journal in Stoic

Written by

Zach Beauvais

Published on

Mar 19, 2023

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

Write down how your body feels right now. Then, take 10 or 20 long, slow breaths.

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