transition 2020

Shifting Into a New Year: 2020 End of Year Journaling

Pleased to have an article featured on Insight Timer Blog — the very important topic of processing the year that was 2020, and letting it go. Enjoy the article on their website, or below. 

2020: A Year With No Transitions

Laura Stukel explores the shifting states of transition and suggests three meditative journaling practices to let go of 2020.

In a normal year’s end we start to become wistful, reflecting upon and gathering up the memories, while also looking ahead for inspiration to direct the year about to unfold. But it goes without stating. 2020 was in no way a normal year.

While we cannot wait to move away from the year 2020, it’s easier said than done. When things are shifting, we can find ourselves churning – times of transition (no matter how big or how small) create a tension between letting go of what was and accepting what will be.

Understanding Transitions

Bridges-Transitions-Model-copyright

William Bridges created a three-part model to help explain the nature of transitions. The Bridges Transition Model refers to the shifty part in the middle as the ‘neutral zone’ – a no man’s land where we live both amidst what’s ending and also in what is beginning.

It is an unsettling place, yet the heart often needs to linger here for a long while.

In fact, what makes 2020 complicated is that there were basically no transitions. From mask-wearing routines, to school or work environments to social gatherings, we found ourselves launched rapidly into one new beginning after another with no time for the neutral zone.

So, saying goodbye to 2020 is a transition and requires letting go. But in this moment, we also have the baggage of thousands of little things we had to abandon without an option to let them go. We are in a neutral zone, held by the tiny (and of course the not so tiny) threads of all the emotions from the little challenges and frustrations, the grief of milestones and special events that were not celebrated, time lost, health changes, and loved ones who suffered as well as those who passed.

We may even be held by a tinge of unprocessed guilt for pride in new hobbies or skills or strengths discovered, because of the confusion of if or how to acknowledge, or let alone celebrate or feel gratitude for these.

Mindfulness Encourages Transition

So how can we mindfully, gently, carefully, guide ourselves in this shifting moment? With the promises of a vaccine, we are likely at the beginning of the end phase of this pandemic. In order to move into a new year, we must let go of the one past. How can we process what has transpired in a way that nudges us to move into a new chapter in the best possible way?

Journal writing has been scientifically proven to invoke mindfulness, release stress, encourage processing of thoughts and emotions, and create clarity when problem-solving is needed. Journal writing creates space to practice letting go; it is a tool for shortening the indefinite time in the neutral zone.

Bringing the practice of meditation into journal writing at this particular year-end, can create even more benefits.

In another piece, Laura explains the practice and benefits of mindful journaling in more detail.

Saying Goodbye To 2020, Mindfully, In Your Journal

Some ways to process, and begin the shift from 2020 into 2021 using meditation and journal-writing include the following.

Create A Historical Recap

Christina Baldwin was a teenager during the Cuban Missile Crisis, carefully recording — and protecting — her account for future readers should a bomb destroy life as she knew it. In creating a record for others, we create a pathway for our own understanding – and healing.

Read, reflect and focus on a quote from Baldwin (now a well-known author on journal writing), and then create your own recap of the year 2020 in a paragraph for each month. Write it as a gift for someone in the future; it also becomes a gift for yourself. Include what events stood out for you personally, locally, nationally and around the world. Reflect on this quote to get started:

“Spiritual empowerment is evidenced in our lives by our willingness to tell ourselves the truth, to listen to the truth when it’s told to us, and to dispense truth as lovingly as possible, when we feel compelled to talk from the heart.”  – Christina Baldwin, Life’s Companion

Doodle For Insights

The oval is the first shape children master in any culture around the world. Reflecting on a key word for a few moments and then adding it in an oval on the center of a journal page creates an amazing writing prompt. Beginning with a prompt in an oval sets you in an open, gentle, curious place of child-like wonder.

Try sitting with the phrase “Goodbye 2020” for a few moments as you take a few deep, slow breaths. When you are ready, write the phrase in an oval and then follow your pen. Branch, sketch and jot the words, symbols, lines or whatever comes. When you feel finished, review the page and now write in words what you see – patterns, insights, struggles, opportunities.

Write An Unsent Letter To The Year 2020

Begin by watching a movie of 2020 play out in your mind. Be present as the months pass. Be careful to watch, but not to label. Be gentle in allowing yourself to express the range of emotions. When you are ready, start a letter with the prompt – ‘Dear 2020, I need to tell you…’.

Unsent letters create clarity and closure. Add a ritual of destroying the letter if you feel so moved – it adds to another element, catharsis

Here’s To The New Beginning Ahead

We are in a shifting moment. Shortening days suddenly become lengthening days. We flip the page to a new calendar. A vaccine is becoming available. Each of these moments creates a new neutral zone.

The year 2020 will be in the past soon enough. How you let this year go will help you begin the new year in a place of mindfulness, openness and healing. We cannot rush the heart through the neutral zone. But being present to the process of letting go helps us take steps into a new beginning.

 

 

Water photo created by wirestock – www.freepik.com

Unsent Letter: The Airing of Grievances!

Whether you’re a Seinfeld fan or not, today is a big day – Festivus! To celebrate, all you need is an aluminum pole, feats of strength, and, the airing of grievances.

I find the episode so funny. But humor aside, the airing of grievances is an effective journaling exercise, the Unsent Letter. It feels so good to let it all out. You have your say, and it’s all one way – the floor is fully your own. When you feel like you’re going to explode, just let it all out. What makes this writing unique is that you NEVER save it. Be sure to include the process for destroying your Unsent Letter once you are done. It’s part of the release process.

If you need a prompt, here’s an option:

I’ve been meaning to tell you…

Once you’ve written your Unsent Letter, re-read it. I like to do a reflection separate from the letter. Often, this becomes the source of a letter or conversation I can have that’s more productive and two-way, or it’s an insight about what’s going on in a relationship or some sort of step I can take. Then, enjoy that process of destroying the original letter.

Release. Feels better!

Unsent Letter is just one of 18 amazing techniques I teach during Journal to the Self workshops. Learn more on the Workshops page (online and in-person session). Or, if you prefer to sample first, try a free technique, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

Seinfeld aired on NBC. Image from festivusweb.com