The Power of Mindful Journaling

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.

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.

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).

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.

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.

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?