Journaling…Tips for Getting Started
People choose to journal for a variety of reasons—for self-discovery and personal growth, for creative expression, to process thoughts and emotions, to record daily life, dreams, and nature. Others choose to journal simply to express gratitude. The reasons for journaling and the types of journals are many. Why do you want to journal? What is it you are hoping to gain or accomplish?
Whatever your reason for journaling, remember that there is no right or wrong way to journal, no set rules about when or for how long to write. Find your own rhythm. Is there a particular time of day with less distractions or a time when thoughts and words seem to flow? Experiment to see what works best for you.
Grammar, punctuation, and spelling are unimportant in journaling. What is important is listening to your inner voice, your inner wisdom. In order to listen to that voice, you must first quiet the mind.
Find a quiet place where you can leave the demands of the world behind you. I like to start with deep breathing exercises: slowly breathing in to the count of 4, holding for a few seconds, and breathing out to the count of 4. I do this several times. I then focus on relaxing the muscles, starting at the head and working down to the toes. Other ways to relax are with soft music, drumming, meditation, prayer, a walk, lighting a candle. What types of things calm you and quiet your mind?
Begin by dating your entries so that you can go back and look at your writing. You may discover hidden patterns and insights. Then, just start writing! Let the process flow organically without trying to force words onto the page. Think of your journal as a friend to whom you can safely pour out the contents of your heart without judgment or criticism. What it is that you need to tell your friend, knowing that they will lovingly accept all your words? Write whatever comes up for you, without judgment or censorship. Trust that you are expressing what you need to express and honor wherever your writing takes you. You may surprise yourself with the words you have written!
Sometimes you may not know what to write or you may not get an answer to a question, and that is perfectly OK. Be kind to yourself! You can try using a prompt or you can come back to your journal later. Inspiration and answers come in their own time, and often when you least expect it.
If you don't know what to write, you can experiment with a variety of prompts. Try using a word, a phrase, a statement or question as a springboard. I have also used inspirational quotes, photos, stories, visualizations, and guided imagery as a starting point for journal entries.
If you are seeking greater self-awareness, your writing must be genuine and honest. Even if you are simply recording an event that happened, it is important to write about how that event effected you. Getting in touch with your inner process, your thoughts and emotions, is what leads to greater self-awareness and self-understanding.
Sometimes when journaling, you may uncover an unpleasant aspect of yourself. In those moments, remember that we are all human beings with a mixed bag of strengths and shortcomings. Be kind and compassionate with yourself!
You may also find yourself writing about an event that frustrates or angers you. It is OK to vent those feelings, but don't stop there! Try to find something positive in the situation or within yourself and write about it. By ending on a positive note, you are able to find balance.
Finally, just have fun with it!
Next Month: What to Do when You Don't Know What to Write