Journaling: getting started.
There are times in life when we could benefit from taking a long hard look at ourselves. Sometimes we just need to vent. Sometimes we need to reflect on what’s good, or simply brain-dump. Why not become your own best friend in this therapeutic, life-enhancing practice.
Why Journal?
Journalling helps us identify our thoughts, it is a mindfulness practice. It helps us come to terms with what is. It gives us a boost in memory and communication skills. Studies have also found that writing in a journal can also lead to better sleep, a stronger immune system, more self-confidence and a higher I.Q.
How do I start?
1. Start small. A piece of paper and a pen is all you need to start. You can throw the paper in the bin afterwards if you want. The value is not necessarily in what we write but in the very act of writing itself. We let the thoughts pour out.
2. Create a visualisation of a loving, calm, confidante to help you. Picturing a friend or an image of a very kind supporter will help you develop your skills in observing your thoughts with non-judgement and compassion.
3. Find what suits you. Maybe you would love a special notebook for your journalling. Perhaps you set an intention to try it daily for a while. You can do it every so often or just at times you need an extra self-care boost. Your journalling is just for you, make it something you enjoy.
4. Give it a go. Do it with no sense of right or wrong, any writing at all is good journalling.
Before Journalling ~ Meditation Ideas:
Sit quietly for a few slow deep breaths and approach your journalling from a place of calm.
Practice a loving kindness meditation to establish your non-judgemental approach.
Do a body scan to start to identify where your thoughts are manifesting in your body.
Journalling ideas:
Daily practices:
1. Gratitude. What are you grateful for today? How can you express this gratitude?
2. Positive experiences journalling. Recall a positive event from your recent past. What was the experience? How did your body feel, in detail, during this experience? How you do feel now as you write about this?
Just for curiosity practices:
1. Brain Dumping. Set a timer for 10 minutes and just write. Write anything, whatever thoughts pop into your mind. Don’t worry about the content, just keep the ink flowing and the pen moving. Don’t stop, even if it means writing ‘I don’t know what to write’, or draw squiggles … the next thought might flow from there. Think of it as a brain drain, a way to expel all that angry, petty, whiny stuff that lingers in our subconscious influencing our thoughts.
2. “When I am at my best, I…” The process of writing out a two- to four-paragraph narrative cements the image of your best self in your consciousness. At the end of this process, you might come away with a rejuvenated image of who you are.
Remember: Be calm, be grateful, be kind, pour it out, and get on with living your best life!
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