This week’s mindfulness practice is Journaling.
This is quite a simple concept. Get a pen and paper (this can very much vary) and just write whatever comes to your mind.
If you’re lucky enough, you might’ve kept a journal buried under your mattress during your younger years- I know I did.
Journals are a place to acknowledge and express your struggles and worries without judgment or punishment, no rules, no structures.
Proper grammar? I don’t think so. No one is going to read that other than myself anyway.
Now, mindful journaling? What even is Mindfulness?
Mindfulness is about being in the present moment, being here in the now without complaints, without requiring the next moment to make us happier or fulfilled.
We’re not mindful when we are caught up in mind, lost in the past or anxiously looking into the future and thinking about all the what-if scenarios of what could go right or wrong.
Let’s now break down our mindfulness practice of today.
As a mindfulness practice, journaling gives us the chance to express and explore our deepest thoughts and emotions.
The most important conversation we should be having right now is with ourselves. Mindful journaling will enable you to initiate this conversation with yourself and shed some light on your current emotional state, your current life situation and your deepest thoughts. So you don’t have to keep them bottled up inside.
This practice requires writing down words to emotions, and acknowledging what you’re feeling at every given moment with openness and compassion is mindfulness.
Mindful journaling can help you with the management of anxiety, stress and depression. No wonder is a very popular technique among mental health professionals.
How To Start
All you’ll need is a pen, a piece of paper or notebook, and maybe a nice place to sit down and write if you’ll be journaling for a while.
You could use an app on your phone or write on a computer, but if you’re old fashioned like me, you’d prefer pen and paper.
Pick a good time to sit down and write each day, in the mornings or nights before bed works well.
Journaling in the mornings will give your days a fresh start, with clearer thoughts and intentions for the rest of your day. Doing it before bedtime gives you the chance to reflect, taking a moment to go deeper into different aspects of your day.
This will help you create a habit of writing and journaling more frequently.
What’s important is to start and be committed to the practice regardless of the time.
What To Write
You’ve gathered your journal and pen but don’t know what to write about?
If you need some inspiration you can write about:
- Your day
- Current feelings and thoughts
- Things you’re grateful for
- Things to do
- Any ideas or projects
You can also try by asking yourself some introspective questions:
- What is going on inside of me?
- What am I feeling at this moment?
- What worries me most right now?
- What am I really scared of?
- Am I holding on to something I need to let go of?
When feeling stuck, I try to write about the fact that I don’t know what to write about. Normally, it just flows from there.
Journaling is an easy practice that can have a highly positive impact on your mental wellbeing. Don’t think too much and just write what feels right to you in the way that feels the most authentic. Do not restrict yourself in your journal. Go there with the intention to express freely without any judgement.