How to Use Journaling to Transform Your Mindfulness Practice
Photo by Shashi Chaturvedula on Unsplash
You’re sitting down with your legs crossed, palms in your lap. Your eyes close as you try to focus. But your nose is itching. Buzz, buzz. Your phone is going off. Oh god, did you leave the stove on? All these thoughts fly through your mind at a thousand miles per hour.
You grunt. This isn’t working. You’re tempted to quit. You’re not doing it right. You feel lost, like you can’t find your destination.
Everybody else talks about how great this is — how wonderful it is to have a mindfulness practice. And you’re looking at them, wondering what’s missing.
But maybe, there’s a solution. Instead of fighting with your mind, you can open yourself up to it. With journaling, you open the doors to your subconscious and allow yourself to write anything.
The magic of the pen
At first, journaling may seem daunting. You think you don’t know what to write about or worry you’ll do it wrong. It’s a perfectionist’s nightmare.
There are no wrong answers. One of the best things about journaling is it’s all for you. Nobody ever has to see it. You may choose to get rid of it or burn it when you’re done. But the process of writing is cathartic. It allows you to let go of everything you’ve been holding onto.
Here’s how to get started.
Brain dump
Start with a journal and your writing utensil of choice. You may choose to go to a quiet and safe space. Writing allows you to reflect on yourself and what’s going on.
You can analyze what’s happening in your body and observe what’s happening in your surroundings.
The hardest part about this will be going in with no judgment. Try to remove yourself from your inner critic. If you have to, pretend it’s fiction or that it’s someone else writing it.
One way to do this is to begin by brain dumping. This is my favorite method. All you have to do is write whatever comes to your mind, no matter what it is. You may think, “I don’t know what to write.” That’s totally okay. Write that down.
Photo by Keith Hardy on Unsplash
You’re beginning to open the floodgates, which may be slow at first. If you haven’t opened those gates in a long time, they’ll creak and groan. You have to oil them by getting them out on paper.
This can be scary at first.
You might start to feel unexpected emotions. You might think uncomfortable thoughts. Don’t fight them. Instead, allow yourself to breathe. Try not to judge and be curious. Ask yourself why you feel that way and what’s coming up.
You might start to uncover some old wounds. That’s great news! That means it’s working.
The more you do this, the more you’re going to feel. Remember: this is a good thing. This is your humanity at work, and it’s the very best thing about you.
It’s going to be a lot like clearing the cobwebs. Once you clear them out, you’ll feel lighter and cleaner. It’ll feel like a weight has been lifted off your chest.
Picture this
If you’re struggling to free-write, consider writing about one of your memories or a current observation. It doesn’t matter what it is. Allow yourself to be open and free.
Recall the memory of the first time you fell in love. Or when you baked with your grandma. Or when you had that really good sandwich. It doesn’t have to be a monumental memory or observation.
While you’re writing, incorporate all of your senses. What did you see? What did you hear? What did you smell? Make writing a sensory experience as you explore all these different senses.
By doing this, you’re bringing awareness. You might start to feel gratitude. You might start to release some of that heaviness you’ve been carrying around.
Talking to yourself
Dr. Nicole LePara has revolutionized self-help by helping others heal their inner selves. Your inner self, often referred to as the inner child, holds some of your deepest dreams, fears, wants, and needs. Chances are writing will bring some of these up.
Treat yourself kindly. You wouldn’t treat a child that way, so why would you treat yourself any differently? Act as if you’re talking with your five-year-old self. How would you talk to them?
You wouldn’t want to be yelled at or condemned, so don’t do that to yourself.
You’re going to learn a lot about yourself through journaling. You’re not going to like all of it. But that doesn’t mean you have to let it change you. If anything, it may move you to want to change.
Some prompts you may choose to write on:
Today, I am grateful for…
I am my most authentic self when I…
What qualities am I grateful to embody?
If my body could speak, it would tell me to…
What is the story I am telling myself right now?
What negative thought patterns do I wish to transform?
Writing about past wounds can be triggering. Remember, that’s a good thing. You’re sparking things you haven’t felt in a long time. And all of them are valid.
You are not wrong for feeling.
Journaling is a cathartic experience. It’s a wonderful tool to enhance your mindfulness and learn about yourself. You’ll learn more about yourself that you never knew. You’ll explore depths you never knew you had. And you’ll raise your awareness to a whole new level.
Journaling is the ultimate guide to becoming the best you.
You’ve arrived.
Ready to level yourself up and become the best version of yourself? Download my free journaling guide and join my email list today.
Maggie Kelly is a freelance writer who writes about mental health, self-help, and psychology. Contact at maggiepkelly@gmail.com
