Many years ago I knew it was time to start a journal. I was so carefully locked up within myself, I didnt know where to begin. What will I write? Where do I start? What do I say? Who would care what I have to say? What if someone reads what I wrote? To write would risk exposure. It was a difficult process to write anything of significance. After writing off and on for three years, I began to see several things. First I noticed a watcher was always with me, careful not to allow emotion, passion or truth escape onto the pages of my expression. This was good to see, because I had never noticed before how guarded and hidden I kept myself. I also noticed that although the words were different, the story I was writing about myself was essentially the same. It was like an old tape repeating over and over and over again. The story needed to be told and seen from many angles. Writing allowed my pain and suffering to be given a voice, substance, validity, and form. Deeply buried emotions found an avenue to be expressed and given freedom. Because I allowed myself to see the same story again and again, it eventually got dull. Without seeing something consciously, we can live in it forever without ever getting bored. Following the inner urge to write, although it was difficult, allowed many other dreams to be born. I did not know so many years ago that my spirit longed to write, express itself and share itself with the world. I didnt have a clue. I only knew that since writing a journal was almost impossible, it was a clear sign that this was an area needing exploration. I started off quiet and small and hidden. Sometimes I wrote for weeks on end, other times I wrote nothing for months on end. But overall, I continued on. It took years to open the door, but what time well spent. Year after year following through writing in my journals became the gateway for my soul. Suggestions for Journal Writing 1. Create an Environment. Think about the kind of environment that will best suit and support your writing. Consider playing some quiet music or other relaxing background sounds. Would a brightly lit room filled with sunlight be preferable, or a room quietly lit by candles? Define a quiet space, where you can be alone with yourself to connect with feelings, passions and desires. This space might include an environment filled with objects which feel good such as a comfortable chair, favorite pillow, cup of warm tea, relaxing music, pictures of loved ones, feathers and rocks, inspirational books... 2. Develop a Centering Ritual. Take a moment and shake out your hands. Breathe deeply and exhale as you settle comfortably into your chair. Close your eyes for a moment and, imagine if you can, letting your body relax and be supported by the chair. Become aware of your body and slowly let go of any tension that you might be holding. Develop the feeling that things are settled and centered. 3. Write for Yourself. Whether you're working with a therapist or starting on the path to discovery on your own, remember that your journal is just that your journal. It is written by you, for you. Write because you want to write, not because you have to. Writing helps ground us in the knowledge of who we really are. Writing connects the mind with the spirit. Write poorly, be sloppy, use bad grammar. Draw and scribble. Paste quotations and pictures in the journal. Use colored pens or crayons. If youre writing tends to be neat, safe and ordered, be silly on purpose. We open and learn the answer to Who am I often for the first time when we venture in exploring ourselves through journal writing. We discover we have unique thoughts, opinions, emotions, passions, convictions, and ideas. 4. What to Write? Calm your mind by centering and bringing attention to your breathe as you inhale and exhale deeply and rhythmically. Once you feel a bit more comfortable and relaxed, open your mind to those images, thoughts and sounds around you . . . whatever enters your mind. Ask yourself, Whats going on within me right now? What am I feeling? What issues are up for me now? What is the most important thing going on in my life right now? Whats on my mind? Is there anything that I might be interested in writing about today? Jot down what comes to mind. You may find a list of things to jot down, or a single item. Perhaps nothing comes to mind. If you feel totally blocked, write that down. You can than explore, What is this nothing all about? Feel free to refer to the following list of open ended questions whenever you are blocked or having trouble deciding what to write about: Who am I? What makes you - you? What are my rules? What are my dreams? What am I afraid of? What is the gift within this challenge? What motivates me? My perfect life is . . . I am hopeful about . . . I lie to myself about . . . What do I want for myself? Where am I in the movement of my expanding joy? What do I really want? The most important thing I can do for myself is is. . . 5. Pause and Re-center. Having written for awhile, stop for a moment. Take a deep breath, shake out any tension in your shoulders, and close your eyes again for a moment. Get a sense of the whole topic not the bits and pieces and ask, What makes this topic interesting to me? Whats important that I havent said yet? Whats the heart of this issue? Wait quietly for a word, phrase, or image to arise. When if feels right, begin writing again. |
