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The Power of Mindful Journaling

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Sitting right down to meditate could be scary.

And I won’t even add, “especially for beginners”. Even seasoned practitioners have days where they’d reasonably do almost anything than stop and be present with uncomfortable feelings, or get real about what their monkey mind is telling them.

One technique to approach that scariness? Research has shown that combining journaling and mindfulness significantly increase mindfulness, in addition to as a way of rest, and positive thoughts and emotions. As a lifelong journaller whose writing and mindfulness practices are inextricably linked, I concur.

  • What do I want to journal mindfully?
  • Can’t I just write as a substitute of meditating?
  •  How do I practice mindful writing?
  • 3 ways to make use of writing in meditation
  • 8 mindful journaling prompts for self-compassion, clarity and to quiet the mind
  • Bonus exercise

What do I want?

We’re so used to being on screens and laptops that the concept of “writing” often evokes typing. And if that’s the one way you possibly can write, no problem.

But should you can replace the screen with a pen and notepad, please do. Studies show that writing by hand affects our brains in a different way and truly has impacts which can be much like meditation. (See? You’re already halfway there.) I take advantage of a notepad for my morning pages (see below), a pile of scrap paper for brainstorming and scribbling, and a separate journal for thoughts I would need to return to later.

Can I just write as a substitute of meditating?

Yes! And no. When you’re really struggling to take a seat still (or walk, or stand – meditation isn’t only about having your bum on a cushion), writing can function a meditation in and of itself, so long as you’re doing it with intention. You may additionally find that after some  writing, your nervous system has settled and you’re feeling like being still for five or 10 minutes (or more).

How do I practice mindful writing?

Initially, let go of any notions of “I’m not author” or “I got Ds on all my essays in school.” This will not be that form of writing. What we’re doing here is allowing the thoughts to develop into clear. As Flannery O’Connor said, “I write because I do not know what I feel until I read what I say.”  Ideally, once we’re aware of what we’re pondering, we are able to then develop into a little bit friendlier with the emotions beneath those thoughts.

Imagine an iceberg. The a part of the iceberg you see above water is the thought. The big part below that’s holding that thought up is the emotion. Writing helps us go from being stuck in our minds, above the water (plotting, planning, obsessing or worrying) to exploring what’s beneath the surface and being present, compassionately, with how we feel… which is what’s driving that mind stuff.

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Let’s say  you’re offended a couple of situation with a colleague. You end up repeatedly rehearsing conversations you must have with this person, and shaking your fist within the air.  So, you may first sit down and provides yourself a while to write down… about your rage, your indignation, your worries, your fears, and anything which may arise.

The more you write, the more you may notice yourself settling. You may additionally develop into more acquainted with an emotion you hadn’t realized was there, like grief concerning the relationship, or fear about your job as a complete.

This might ease you into sitting with and allowing those feelings, which then allows your body to process them and allow them to go.

3 Ways to Use Writing in Meditation:

Write because the meditation (should you find the practice of sitting on a cushion too daunting)

  • Set your timer, turn off your phone and other distractions, and pull out your pen and paper with the intention of becoming clear.
  • Give yourself the liberty to write down unhindered. Go along with your stream of consciousness… whatever comes up (even when it’s “I don’t know what to say.” You’ll be surprised where that takes you!)
  • No editing, spelling corrections or grammatical concerns. All “mistakes” are welcome here.
  • When you’d reasonably not set a timer, you possibly can simply write until you replenish 1 (or 2 or 3) lined pages.
  • Journaling prompts could be helpful to start (see the list below).

Write as a pre-meditation (to quiet the mind prepare to go deeper)

Mix the 2.

  • You may start with a short meditation to get settled
  • Then take about 20 minutes or so to write down about what’s come up for you, or to reply a journaling prompt’
  • Then do an extended meditation based on what’s come up for you around your writing.
  • For instance, you may notice you’re being critical of yourself, and do a self-compassion meditation. Or you may notice quite a lot of fear arise, and do a RAIN practice.
10 Mindfulness Journal Prompts to Boost Self-Awareness

8 mindful journaling prompts for self-compassion, clarity and to quiet the mind

  • What do I not need to be feeling immediately?
  • What am I attempting to get right? What am I convincing myself I want so as to be whole, acceptable, good? Whose voice is telling me that I’m not enough as I’m?
  • Do I think I should be loved just as I’m? Why or why not?
  • When faced with the fact that I’ll die, what seems vital?
  • Am I making space for pleasure in my life? Do I think I deserve pleasure? Why or why not? What brings me true pleasure?
  • What if I were enough, just as I’m? How wouldn’t it feel in my body if I didn’t need to prove anything or remove anything to be worthy?
  • Give your inner critic the mic. Allow them to blab on and on about all of the ways you fall short… until they run out of steam.
  • What’s something you’d do should you didn’t care what anyone considered you?

Bonus Practice Idea: The Morning Pages

In her seminal book The Artist’s Way, Julia Margaret Cameron stresses the importance of the Morning Pages for mental clarity and to advertise creativity. Many individuals, including Tim Ferris, swear by this practice. do it?

  • Get up.
  • Roll over (no checking your phone).
  • Write stream of consciousness for 3 full pages. Let all of it come out – your dreams, your stresses, your petty disagreements.
  • Don’t read these pages over whenever you’re finished. Burn them if needed.
  • Repeat for 30 days.
  • Prepare to have your life modified perpetually.

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