Achieve your goals
and nourish your soul.
October’s Mindfulness
Exercise is here.
A Guided Meditation with Dr Greg (≈10 minutes)
The Power of Awe.
As children, most of us found awe everywhere. A sky full of stars. A tree too tall to see the top of. The first thunderstorm we remember. We didn't go looking for it. It simply arrived, and for a moment our worries got smaller and the world got bigger.
Then life filled up. Deadlines, responsibilities, screens, to-do lists. Nobody decided to stop noticing. It just happened slowly, and most of us stopped looking up.
This month, Dr Greg guides you back. First to a moment of wonder from childhood, made as vivid as you can: what you saw, who was with you, what the air felt like. Then to something ordinary that stopped you recently. A sunset, a piece of music, the plants in your room. Along the way you'll notice what awe does in your body, and that it can feel like being very small and completely held at the same time.
The meditation closes with one question: what small ritual could you build into your life to invite more of it in? There's nothing to prepare and nothing to get right. Find a comfortable seat, close your eyes, and give it ten minutes.
When you're ready, open your journal to this month's practice, the Awe Walk. Go for a walk somewhere green and look for three things that stop you. One that reminds you of life's vastness and mystery. One that feels like your own essence. One that carries a message for you. Pick them up or simply notice them, then come home and write about each one and what it taught you.
In Dr Greg's words: "Awe doesn't require a grand trip or a rare event. It's often available in ordinary moments, when we slow down enough to actually notice them."
This month's reflection: When did I last feel goosebumps, and what small ritual would bring that feeling back more often?
New in:
Daily Companion Prompts just launched
The Wellness Planner + Journal
True well-being, we believe, is a delicate harmony between achieving goals and nourishing your soul.
One should not come at the expense of the other.
That’s why we created the I Am Well Journal, a beautiful eco-linen book
that helps you work smarter while caring for your inner world.
Inside, you’ll find yearly visioning, quarterly and monthly reviews, and daily goal-setting
guided by proven tools like the Eisenhower Matrix and Pareto Method.
Every page offers gentle structure and inspiration to help you grow into who you want to be.
Love,
Rachel & Crystal
Quotes from our Community
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![A woman with straight brown hair wearing a black blazer and red top, smiling in front of a window with a blue sky and cityscape in the background.]()
“We live in a complex world with multiple forces and noises pushing us in multiple directions. Creating space for mindfulness helps eliminate these noises to enable us to focus on what is important. I applaud the efforts of this journal in helping us achieve some calm and direction in our hectic lives.”
- Tan Su Shan, Group CEO, DBS
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![A woman with shoulder-length dark hair wearing a light-colored blazer and a pearl necklace, smiling in front of a blurred background.]()
"I love how the journal questions encourage mindful reflecting and clarity.”
- Rowena Yeo, Chief Technology Officer & Global Vice President, Technology services, Johnson & Johnson
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![A woman smiling in a white dress with earrings outdoors in a desert landscape with mountains and a pink sky at sunset.]()
“It’s introduced the habit of reflecting on the highest leveraged work per week + an increased sense of progress, because in a sea of never-ending priorities, it’s good to know we have made progress on the most important items.”
— Angelyn Tan
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![A smiling young woman with glasses and shoulder-length brown hair standing outdoors near a body of water with tall modern skyscrapers in the background.]()
“Made me so much grounded as a person and achieved insane goals — running a full marathon, landing my first job, passing CFA level 1… and now, I’m living the reality that I could only envision a year ago.”
- Wachel Ng
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![A woman smiling while standing in a bright office or showroom, with white shelves displaying decorative objects and sample materials behind her. She is leaning on a white table with papers, a pen, and a small dish in front of her.]()
“It’s been 2 years of journeying with the I Am Well Journal, and it has truly become part of my daily rhythm… Each night, I take a few quiet minutes to plan the one main goal for the next day… Those reflections have not only kept me aligned but have also grown me deeply.”
- Serene Wu @sundaysdawn
Follow us on Instagram @iamwell_journal
Meet the Founders
The IAMWELL Journal was created by two women passionate about helping people live
with clarity and intention — Rachel Lim and Crystal Lim-Lange.
Rachel is the co-founder of Love, Bonito, one of Asia’s leading fashion brands known for empowering women through thoughtful design. Her experience building a global community of confident, purpose-driven women inspired her to create tools that nurture the inner self,
not just the outer expression.
Crystal is a leadership expert and the CEO of Forest Wolf, a consultancy that develops future-ready leaders for Fortune 500 companies, and Co-Founder of Deep Human Club, a personal and professional growth community. Her work combines neuroscience, mindfulness, social emotional intelligence to help people grow with purpose and resilience. Her bestseller Deep Human, is now in its 5th printing.
Together, they designed the IAMWELL Journal to be more than a planner — it’s a science-backed, beautifully crafted companion for self-reflection and intentional living. Loved by founders, creatives, and professionals around the world, it’s your invitation to slow down, realign, and thrive.
