There are literally 100’s if not 1000’s of paths to mindfulness. One of the most effective I’ve found is reflective writing or journaling. This form of meditation forces you to go inward, notice your thoughts but also record them. In this way you create a deeper self awareness.
When this concept was first introduced to me in my Yogi training I always thought, “Oh I’ll remember that, I don’t need to write it down.” I’ve come to understand that there is a magic that happens when you put pen to paper. There is something that makes your thoughts real by writing them down. Whether you go back and re-read your journal or not, writing it out creates a deeper self awareness. Some of you might be old enough to remember when you got in trouble in school you would have to write 100 times. “I will not chew gum in class” Sister Mary Agnes was on to something. The act of writing something down reinforces this idea.
I'm often asked, “Can I journal electronically?” And the Yogi in me answers, “Of course, but why are you resisting using a pen?” Just like you can use a meditation app on your phone, you can also use any of the myriad of electronic options available to journal. Writing it in a google doc, or Google Keep. Asking Siri to add something to your list. None of these practices are inherently bad but this practice is designed to be a stilling, reflective practice. It is designed to slow you down. We are not looking at efficiency here.
I also often hear, “I’m not a writer.” I get this one all the time. Well, I am a writer, and I use that fact as my excuse. Journaling is not for publication, not to be shared with anyone (unless you want), not to be graded, and not to be edited. When I’ve gone back and read some of my journals some of the deepest insights are when I see a word I had written down and then crossed out. Drawing a line through a word is so much more powerful than deleting and replacing. An example is the word Journey … I saw the word crossed out and I had written Adventure in its place. I understand now I was looking for a more positive word to express my experience.
One thing that revealed itself for me is my perfectionism. My pen doesn’t have spell check. I can’t rearrange my copy. I’ve learned that it’s okay I’m just releasing the thoughts in my mind; imperfect, illogical and sometimes downright nonsensical. This is the process of self awareness not a place for self judgement.
Here’s a list of reasons to try journaling.
It helps sharpen your focus.
It turns your attention inward.
It can be used to increase positive thoughts.
It can be used to decrease negative thoughts.
It is easy to implement.
It has little or no cost.
It can be performed anywhere.
It can be performed at any age.
Here’s my short list of ideas on how to start journaling.
Put it on your calendar Many folks who regularly journal make it a practice to journal at a particular time. Before bed, upon waking, or during a quiet afternoon coffee break. Personally I commit to journaling 3 to 4 times a week. I sometimes journal daily, other times I miss a whole week. I have to say I feel better when I’m journaling regularly. I always make it a point to record the day of the week, the date and time. (Saturday, October 23, 2021 6:24am)
Gratitude Journaling Just making a list of the things that you are grateful for. Reinforcing the positive things that happened in your day. Even the challenges or opportunities for growth that you experienced.
Letting it out! If something happens that is particularly stressful in your life and you find yourself ruminating on it, try journaling. I started a love journal once when I thought I found the partner of my dreams. The idea was to gift it to them on our one year anniversary. Over time it became a place for me to vent about my disappointment and frustrations and eventually about what I had gained from the experience. The idea is not so much to dwell in what’s bothering you but to let it out and perhaps see it for what it really is.
Reflection after a mediation. After your meditation take a minute or two to write down any reflections. Perhaps how the meditation went. If it was easy or more challenging. Or perhaps how you feel. More insight might be gained if you elaborate about what came up in the meditation. Were you bored? Were you stuck on a particular issue? Did an old memory surface? I have had the practice of keeping my journal next to me so if there is a particular rumination that I can’t disconnect from, I stop and jot it down and come back to my meditation. I have found that I have gained significant insight to how my brain works through meditation. Writing it down just like was discussed earlier creates a lasting awareness.
This last method has been so helpful I’m doing a workshop primarily focused on this type of reflective writing. Sunday, Nov 7, 2021 from 11am to 12:30. The cost is $22. Members of the YMCA, current coaching clients and past retreat participants can reach out to me about discounts.