Dear Diary… Creating a Ritual of Journaling for Healing and Self-Discovery (part 2)
Last week I discussed the importance of journaling for healing, growth and self-discovery. If you missed it, you can read the article here. Journaling is meditative, therapeutic and an act of self-care.
Create a Ritual for Journaling
Creating a ritual for our journaling practice gives it greater significance, allows us to process at a deeper level and makes it not a bothersome routine that has to get done, but an activity to look forward to each day and a necessary tool to your healing journey.
Rituals have long been an important part of the human experience. Rituals differ from habits and routines, as they connect us to something more meaningful and gives a greater sense of purpose. Routines are things we need to get done, like brushing our teeth or making the bed, and are goal-oriented. Rituals connect us to our deepest thoughts and feelings. They connect us to one another and to ourselves.
Below are some simple steps to create a journaling ritual.
Choose a time and place
Find time in your day that is conducive to journaling. I have this little fantasy where I wake up in the morning, go for a run, do a little yoga and meditation and then journal while I drink some herbal tea. Reality is waking up too late, cramming in a quick workout and maneuvering around three dogs who want their breakfast while I shower, unload the dishwasher, fold laundry, make coffee and try to get out the door by the time I need to be at work.
I journal at work.
Find a time and place that works for you. It may not seem ideal or magical, but in the beginning just do it. Time and location are two of the biggest triggers for our habits. By the time my morning break comes at work, I am ready to journal.
Ground Yourself
Grounding brings us into the here and now. It can be mental, physical or emotional. Grounding calms the body, mind and nervous system and fosters self-compassion and connection.
Move your body
Movement can help clear your mind and settle your nervous system. You can do some simple yoga moves, go for a brisk walk or have a dance party in your kitchen. Movement will increase your feel-good brain chemicals, endorphins and serotonin, and can create a more positive and open mindset as you begin to journal.
Do some simple breathing techniques
An easy one is to inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds. You can do this breathing technique for one or two cycles then return to your normal breathing for one or two cycles, and then return to the extended inhalations and exhalations with the hold. Do this for 5 minutes.
Do a body scan
Close your eyes and scan your body. Notice any tension or tightness in your body. Allow your mind to go to those places of tension and ask your body to release and soften. You can do this after your breathing exercises. We live in a very busy world with plenty of opportunities to numb and disconnect. Both the breath work and body scan allows you to connect body, mind and soul.
Indulge Your Senses
You can help turn routines and habits into rituals by engaging your 5 senses. Light an incense or scented candle. Make some hot, fragrant tea or cup of coffee. Find your favorite spot in your house, on your porch, in a hammock or… at your desk at work with the lights dimmed. Cuddle up in a fluffy blanket or cozy sweater. Do something to make this process special.
I have a friend who has a special spot in her home. On a small table in front of a sunny window she has created a home altar, with pictures of important people and places in her life. She has decorated the space with crystals, plants and candles. Each morning, after her yoga practice, she lights an incense and candle and sits there with her tea. After reciting her daily affirmations, she closes her eyes, releases any tension from her body and mind and begins to write. It doesn’t matter how long or what.
She just writes.
Ok, ok, ok… this was my fantasy again.
But you get the idea. Write every day. Or almost every day. Hand write it or type it. Read it or don’t. Just do it. Let the process happen.
I would love to support you in your journey of self-discovery and healing. Schedule a free 20-minute consultation call and find out how we can work together.