Journaling 101
Writing has been a powerful healing practice since I was 10 years old.
Well, at 10 my journal entries started more like “Dear Diary” but the essence of the practice has remained the same. Even though I didn’t know it at the time, I was using writing as a way to cope with the world around me and process the emotions I was feeling. Sometimes this came through as diary entries, other times as strange imaginary stories about fictional characters.
Now, I have come to experience journaling as a form of meditation. It is an opportunity to transfer the contents of your subconscious onto paper so you can quite literally take a look at what lies beneath the surface of your thoughts. If movement is meant to disrupt the stagnation of energy within our bodies then, in that same sense, journaling assists in breaking the cycle of thoughts that are not serving our wellbeing and call forth more supportive patterns.
Looking at a blank page can feel super overwhelming and like anything in life, sometimes getting started is the hardest part. So I’ve put together this list of some tips I’ve learned on my own journey in the hopes that they can serve you as well!
Your writing is for your eyes alone.
Right off the bat, remind yourself of this. You don’t ever need to share your writing with anyone else! It doesn’t need to be grammatically correct, pretty, or even legible. In fact, it can be complete gibberish and that’s okay too. Once you can let go of the desire to make it “perfect”, the freedom can encourage you to let the words pour out bit easier. Writing in this way can become meditative, and like meditation there is no “good” or “bad”.Attach journaling to an existing ritual and/or a specific time of day.
When creating a new ritual, it can help to tie it to an existing one. For example, keep a journal near your coffee or tea pot so each morning when you’re waiting for your coffee to brew or tea to steep, you can spend a couple minutes writing. Another example - keep your journal in the bathroom so each night after you brush your teeth, you can jot a couple of thoughts down. If this tactic doesn’t work, try choosing a specific time of day that you can rely on.Consistency is key, but…
just because you miss a day, a week, or a month does not mean you’ve failed! Life happens. In my experience, we can get caught up in an all or nothing, black or white mentality. But when trying to establish new rituals, there has to be a grey area. In fact, I think it’s in that grey area that we can learn to be a little kinder and more forgiving to ourselves. Isn’t that the point of this practice anyway?Utilize journaling prompts.
Most days I free write but in starting out, it can be helpful to use journaling prompts to get the creative juices flowing or to focus on a specific topic. You can even using the same 1-3 prompts consistently in the beginning . Here are some examples:I am feeling grateful for…
If my body could talk right now, it would say…
Three things that lit me up + three things that drained my energy (a good prompt for the end of day or in reflection of the day prior)
In this moment, I am feeling…
I feel most energized when…
Set a timer!
Giving this practice a distinct beginning and end can help to take the pressure off. Set a timer for 5-20 minutes and challenge yourself to not pick up the pen until the timer is done. Of course, if you feel pulled to continue writing past the timer, keep it flowin’!
Find a pen you love.
This sounds silly, but there’s something so satisfying about writing with a pen that you love. Linked here is my personal favorite brand.Lastly, find a journal that fits your unique style (and a reminder to shop small/local whenever possible). Check out the below for inspiration!
I made a playlist with grounding, relaxing music to play as you’re writing. You can find it here.
Have any questions or reflections? Get in touch here. I’ll be offering journaling workshops so keep your eyes peeled & your hearts open.
Blessings,
Brie