Have you ever had one of those great conversations with a close friend? A conversation that leaves you feeling cleansed almost as if you’ve let go of lots of your stuff? A conversation where you feel as if there’s been a release and you feel energised afterwards? For me that’s journaling!
I’ve journaled for years – it was something I started doing when I felt that my head was full of so much that I needed to do something to bring some order to all the thoughts, to do lists, replaying of conversations, practicing for situations that was going round in my head!
I’ve since realised it is so much more!
It is also a great way of gaining insights about me! Revealing some of the deep stuff that I’m not aware of. The deep-rooted beliefs, thoughts and feelings. It is a great way to release, and I truly find some of my journaling sessions profound. Mostly I find them a relaxing ritual and a great way to find out more about me!
Remember there’s no one way to journal, do what intuitively feels right for you. Writing in a journal, making notes on stick it pads or loose paper, capturing thoughts on your phone or laptop. Experiment. Whatever you choose, make sure it works for you.
I like to make it a daily ritual and give myself time to settle, some space to allow and accept what comes. Giving ourselves time and space seems to be such a luxury these days, so I make this ritual special. A cup of cacao, some goddess cards, a beautiful journal (purple seems to be the theme of my current one) and my favourite pen. I like to do this daily just to check in with myself. Some days there is lots to download, other days hardly anything. There is no judgement, no good or bad, right or wrong. It just is. Its all about acceptance and curiosity. Its about becoming an expert on yourself! Remember this is for your eyes only! There are so many powerful benefits to journaling so its worth the effort of starting a daily ritual. Find your own way and what works for you.
When should I write? Just do it!
Write when you feel the need. Some people write first thing, others as they get into bed in the evening like to reflect on their day. Experiment when your flow is easier, when you are less likely to be disturbed. Write at different times of the day. Be curious. When does it give you the greatest benefit to journal? Perhaps to start with, its not so much about when and how long you journal. It may be about just making some space during your day.
A great starting point is a daily gratitude journal. Simply capturing all that you are grateful for. This lifts your energy, it’s a powerful mood booster and something I did regularly after
the Cancer diagnosis. It was a way of taking me to a different place, a different energy. Realising that there were good things in my day that I could appreciate. Perhaps start to describe your emotions about whatever you are grateful for.
In the summer, I take my favourite green tea and journal outside. The sounds of nature inspire me, create different sensations and emotions. Sometimes I go to a local café too. A change of scenery can help with journaling if you are finding it harder than you expected. Again, there is no right answer, experiment to find what works for you. Linking it to an already established habit can be a good way to journal regularly. If you start your day with a tea or a coffee, establish a pattern of journaling as you drink.
Why does journaling make such a difference?
There are so many profound ways of experiencing the benefits of journaling. I love the feeling of deep sharing with myself. Tapping into that inner wisdom and knowledge that I know is there. Journaling helps me to connect at that deeper level and find insight and sometimes unexpected but perfect solutions!
I also find I sleep better if I journal. Its almost as if I’m letting go of anything that has come up during the day. It allows my mind to rest as I’ve already processed the day’s events before I go to sleep. It improves my mood and helps my perspective as I’m expressing my emotions and thoughts instead of keeping them bottled up. It really helps to interrupt intrusive thought patterns and calms my mind and my body.
After the cancer diagnosis, I had so much fear and frightening thoughts. I needed to let them out and to relieve the pressure. I journaled every day. It helped me through a very difficult and frightening time. I was able to make sense of my thoughts and emotions and to put everything into perspective. It definitely reduced the anxiety, even if some days I just wrote a page of ‘I don’t know how to cope with this’.
Finding your voice and speaking your truth is a core component of much of my work. I believe that journaling helps you to discover your voice. It allows you to express yourself more authentically from your truth. Letting your words flow freely can be incredibly empowering. Writing without judgement from a place of acceptance means that you write honestly about yourself, you accept yourself and become more better able to express and share.
I find journaling a very mindful practice. I’m totally focused and, in the zone, as I write. The world outside slips away into obscurity and it provides time in the now with me.
Could you have a greater gift to yourself?
Journaling Techniques
There are many ways to journal. You can use different techniques daily or if you find one that works for you, then stick with it. Make journaling work for you. If you have a problem to solve, capture all the solutions that come into your mind, if you are feeling sad explore why that might be, if you are stuck and can’t move forward journal what may be holding you back. Explore any resistance. Use quotes to trigger your journaling. They can be powerful stimulants for journaling. Remember your journal is yours only, use colours, draw pictures, whatever you are inspired to capture. Write songs or poetry quotes, note anything that has meaning for you. Record events during your day that might be a journaling prompt.
How do I start journaling?
o Free writing. This is my favourite now. Allowing a stream of consciousness. Just write down everything that comes into your head. It doesn’t matter how bizarre or strange it may seem, you are simply capturing your thoughts as they happen. No editing or changing. Just keep writing until you feel you’ve captured it all. Its incredibly powerful at helping you to understand your emotions, track your thinking and understand some of the thoughts that you weren’t even aware of. It seems simple but is incredibly powerful. No criticism, no censure, no anxiety about what needs to come out. Perhaps start with 10 minutes a day. Capture anything that’s bothering you.
o Morning pages. Some people like the structure of doing a morning practice of filling 3 A4 pages every morning. This can be interesting even if you find you are filling the page with ‘I don’t know what to write’. Julie Cameron came up with the concept in 1992 as a way to increase creativity and release any blockages to writing.
o Dreams. You could write about your dreams. The unconscious part of your mind uses symbols. It could be worth exploring your dreams for further insight. Start by capturing what you remember. What is the significance, what might be behind the dream? What is its meaning for you?
o Food diary. Some people document the food they have eaten that day and how it makes them feel. This can provide interesting information about your physical and emotional response to food or your eating habits.
o Express your feelings with pictures. Draw whatever you feel expresses your emotions, doodle, label, collage or scribble strange shapes. Allow the constraints to fall away and capture what wants to come. This can be incredibly powerful. Experiment with colours, techniques. Remember there is no need to create a masterpiece. You just want to reflect where you are in that moment.
o A letter to yourself or someone else? Do you feel that there are still things left unsaid? Write the letter that you will never send. Say all the things that you need to say. Really let it all come out. There is no need to read the letter afterwards, just
o Let it go! An unsent letter can be very cathartic at helping to let go of any stuck feelings. I also think a letter to yourself can be a beautiful experience. A letter to your inner child. To you as a little girl. It can help with forgiveness of yourself and others who you feel may have wronged you. It can help with anger if you write what you like and appreciate about a person or the situation.
o Lists. Some people simply capture lists. You may write a list of the different areas of your life and under each of the headings capture what is important to you. This can provide a wealth of information and areas to focus your energy. You could list your favourite affirmations, or simply what you want to do or how you want to feel that day.
o Reflect on your day. Notice any patterns, anything that you feel has been left not dealt with? Are there still events to be processed? What have you learnt about yourself and how you reacted or behaved? What would you do differently? What are the insights? Be honest with yourself.
Use prompts such as:
o Today I am grateful for?
o I’m so happy that I have ? in my life.
o Things that make me feel good are?
o People who have had an impact on my life are?
o I regret?
o The things I would do differently are?
o The lesson from today is?
o Tomorrow I would like to ?
Feel free to share your experiences.