The Quiet Hour is your daily invitation to breathe deeply, honour your feelings, and embrace the beauty of slow, intentional living. Whether you're a seasoned meditator or completely new to mindfulness, this journal is here to help you build a sustainable relaxation practice that actually fits into your life, just five minutes a day.
Your free journal includes:
A guided relaxation practice – A complete meditation script you can follow anytime
Morning Tide prompts – Start your day with intention, gratitude, and clarity
Sunset Reflections – End your day with joy, pride, and self-compassion
Daily journaling space – Track your mindfulness journey and notice positive changes
Self-care checkboxes – Simple ways to nourish yourself (moving, resting, creating, connecting, breathing)
Practical tips – How to make mindfulness a sustainable habit
Morning Tide prompts – Start your day with intention, gratitude, and clarity
Sunset Reflections – End your day with joy, pride, and self-compassion
Daily journaling space – Track your mindfulness journey and notice positive changes
Self-care checkboxes – Simple ways to nourish yourself (moving, resting, creating, connecting, breathing)
Practical tips – How to make mindfulness a sustainable habit
Why I Created Salt & Still
As both a teacher and a mum, I know how overwhelming life can get. Workload builds, my kids need attention, and somewhere in the chaos, I realised I wasn't taking care of myself. That's when I discovered how powerful even 15 minutes of mindfulness can be.Salt & Still is my answer to that need. A collection of mindfulness resources designed for real life. The Quiet Hour Journal is my gift to you, a tool to help you create your own quiet hour, whether that's 5 minutes or an hour. It's not about perfection; it's about showing up for yourself with kindness and intention.
Who This Is For
- Mum's feeling overwhelmed and burnt out
- Anyone new to mindfulness, wanting a gentle starting point
- Teachers and professionals managing high-stress environments
- Parents wanting to model self-care for their children
- Anyone seeking practical, no-nonsense relaxation techniques
How to Use The Quiet Hour Journal
Download your free journal (link below)
Find a quiet space – even 5 minutes counts
Start with the guided relaxation – follow along at your own pace
Use the Morning Tide prompts – set your intention for the day
Reflect with Sunset Reflections – celebrate your day and let it go
Make it a ritual – light a candle, brew tea, or play soft music while you journal
Real Benefits You'll Notice
✓ Better sleep and reduced anxiety✓ Improved focus and clarity
✓ More patience with your kids and students
✓ A sense of calm that carries through your day
✓ Time carved out just for you (guilt-free!)
Get Your Free Quiet Hour Journal Now
No email required. No strings attached. Just a resource created by a mum, for mums.
And if you find this journal helpful, please share it with a friend who could use some calm in their life. We're all in this together!
If you're interested in finding out more about mindfulness, check out these posts below;
K Elizabeth xoxox
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