Journaling as Meditation and 10 Prompts to Get You Started

I’m not one of those “do as I say, not as I do” kind of people. For instance if I’m going to teach meditation, I better be keeping a regular practice myself. And I do, almost always, at least once a day (ok, not always so good when traveling). So when I taught a six week course in meditation, and I included using journaling as a form of meditation, I added it to my own practice. It was never something I used in the past, not enough time, not feeling creative, don’t see the benefits, yadda, yadda. Since then, I’ve become a believer. Do I journal everyday? Nope, sometimes not even every week. But when I do, I reap the rewards of a clearer mind, self-reflection and self-discovery.

I believe journaling is a form of meditation because it keeps you in the moment. Sure you may be writing about past events, or even what your plans for the future are, but that connection to your thoughts, those observations are what keep you present. That’s why it’s important when journaling to allow those thoughts to just flow without censorship. You’re not trying to change anything, you’re simply observing and recording your thoughts as they arise.

When I say journaling, I’m talking about a hand written journal in ink. The practice of writing by hand has it's own value that writing on the computer can't deliver. Studies show that writing by hand is considered a more personal experience and those that keep a hand-written journal will sustain the practice for a longer period of time. Not only that, but writing by hand makes learning easier, improves memory and enhances creative expression. And with ink, you can only cross through your “mistakes” instead of deleting them, only to glean benefit from those mistakes at a later time.

I suggest you give journaling a try, just twice a week for one month. Go out and get a fun or beautiful, hardcover, blank journal and just start. You have nothing to lose and so much to gain. And if you need a little push in the right direction, here are my

TEN IDEAS TO JUMPSTART YOUR JOURNALING

To begin your meditative journaling, sit in stillness for about 5 minutes, focusing on your breathing. Notice where your mind is going.  When you’re ready, begin your journaling.

1. Write first thing in the morning about your previous night’s dreams. They may sound crazy, but just write them, uncensored, exactly as your remember them.
2. Go for a walk in nature and write about what you observed. It’s a beautiful place we live in.  Record the things you notice about the sky, the weather, the birds and other living things.
3. At the end of the day, write about the events that stood out to you . It could be anything from a confrontation to an ice cream cone.
4. Keep a gratitude journal. Write up to three things for which you feel grateful – large or small.  Be specific and detailed.  Doing this once a week can increase your happiness.
5. Just start writing. Write whatever comes into your head, uncensored, uncorrected.  Get your thoughts and feelings out on paper.
6. Journal about your successes. This may be in list form.  Start with the big one, and filter down to the smaller successes.  This will cause you to pay attention during the day.
7. Develop your intuition. Write down your questions or concerns, then take a deep breath and listen for a response from your inner self.  Write automatically.  If you don’t get an answer right away, look for signs throughout your day.
8. Write about where you are in your life at this moment. Describe your living situation, your work, your relationships.  Are you right where you want to be?
9. Use a word or phrase to get you started. A phrase such as “without limits” or “I am” is a great way to get things rolling.  Just allow your writing to be organic and intuitive and see where it takes you.
10. Write about how you really feel about a situation. If you are in the middle of a difficult situation, write about how you feel, being completely honest with yourself.  Then reread your thoughts, looking at them without judgment.