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Insight TImer Feature

Blend Meditation + Journal Writing – Featured on Insight Timer

Thrilled to be featured right now on the Insight Timer blog. Check out my guest post about the benefits and how to of blending meditation with journal writing. Or is it journal writing with meditation? Read more to find out.

‘Mindful Journaling’ feature on Insight Timer.

 

Even NASA has Journal Power!

If you’re like me, you’re hunkering down for safety, while your head and heart try to process what this pandemic really means on a day-to-day basis.

Astronaut Scott Kelly (the twin who was in space for a year) offered some inspired tips on what it takes to live effectively in isolation.

The NYTimes shared an article written by the astronaut. One of the unexpected findings was the importance of keeping a journal while in isolation.  You can read “I Spent a Year In Space, and I Have Tips on Isolation to Share” on the New York Times (you may need a guest log in to view the content).
His tip on journal writing is about mid-way into the article (bold added for emphasis):

NASA has been studying the effects of isolation on humans for decades, and one surprising finding they have made is the value of keeping a journal. Throughout my yearlong mission, I took the time to write about my experiences almost every day. If you find yourself just chronicling the days’ events (which, under the circumstances, might get repetitive) instead try describing what you are experiencing through your five senses or write about memories. Even if you don’t wind up writing a book based on your journal like I did, writing about your days will help put your experiences in perspective and let you look back later on what this unique time in history has meant.

Turns out you CAN be a rocket scientist. All you need is your journal!

Power for Your Journal

Captured Moment is a writing technique from Journal to the Self that empowers us to write memories from the five senses. It is just one of 18 techniques I teach. My next online class starts April 16th. Join me! Learn more on the Workshops page, download a free sample first, or schedule a no obligation phone call to chat about how I can support your own journey, especially in these uncertain times.

NASA Photo by Bill Ingalls.

Pi Day

‘Pi’ Chart Wisdom in Your Journal!

My in-laws are a family of math people, and bakers. So we never miss out on celebrating Pi Day. (Our favorite is a cookie-cake with the Pi symbol on the middle — a circle, of course. We waited so that we ate it at exactly 3.14 1:59!)

A great Pi-related journal prompt is the List of 100. This is great if you want to generate big ideas, and tap your intuition in the process. Start with a prompt, such as:

100 things I am grateful for…

100 things I’m feeling stressed about…

100 marketing ideas…

100 ways I can help others…

100 lessons I have learned…

100 things to delegate…

You get the idea! Pick a topic and get ready to write.

Here are a few pointers: Write very quickly. Number as you go. Repeat, repeat, repeat is ok! If you get stuck, just write ‘stuck’ until the next thing comes.

Now comes the Pi/Pie Chart part — reread your list. Look for patterns, themes and insights. Assign items to categories, count and make a pie chart with the results.

Don’t forget to write a reflection of the overall process or outcomes to wrap it up (link is to an audio file, you might have to download the free app first). Every List of 100 is different. Sometimes you get big insights while writing the list (especially somewhere between items 66-100 on the list), sometimes while sorting or doing a pie chart, and sometimes while reflecting on the overall activity.

Join me for Journal to the Self

List of 100 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.

Prompting Yourself to ‘Spring Forward’

We’ve gained an hour of sunlight (but I do miss that hour of sleep!). The earth still appears to be sleeping, but change is afoot.

In your journal this is great inspiration. Try a Springboard or a Clustering write.

Spring forward…

As a Springboard write, use the words as your prompt and follow your writing.

As a Clustering write, place the words in the center of a page and circle them. Then branch and sketch as it suits you.

Write for five minutes. When you are done, reread your writing and jot down a few follow notes based on what you notice, observe in your body or any to do’s that may be popping out to you.

Use Your Journal to Spring Forward, Farther!

Springboard and Clustering are just two 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.

The Season to Dream!

Pisces Season is upon us. A call to listen to our inner wisdom, intuition — and dreams!

Ever wake up with a dream and wonder what it means? Writing about it in your journal can help you sort out these messages and insights from your subconscious. See previous blog posts on Character Sketch, Unsent Letters, Artmaking, Springboards and other techniques you can use to explore the meanings of your dreams.

Want to inspire more dreaming and dream recall? Some tips: keep a notepad by your bed, remind yourself before you fall asleep that you’d like to remember your dreams when you wake up, jot just a few notes and/or a title in the middle of the night then fill in whatever else you remember in the morning. Last tip – the more you try to recall dreams, the more you will recall! Try it out for yourself.

Working with dreams in your journal is just one of 18 amazing techniques I teach during Journal to the Self Workshops (online and in-person session). Plus, all my students receive a cool pen with a mini flashlight to capture dream notes without disturbing your sleep. Join me and learn the insights your dreams hold for you.

Love for Yourself in Your Journal

Valentine’s Day is an important day to make time for loving yourself too! All journal writing is a form of self-care, but one method especially stands out. It also draws out your own inner wisdom in a delightfully surprising way: the AlphaPoem.

The technique is simple, just write an inspirational word or phrase down the side of your journal. Try a word or phrase of about 10-15 letters for the best results. Reflect on the word for a few moments, then write quickly. Just follow your pen, as a rhythmic paragraph unfolds. Perhaps each line starts a new phrase or sentence, maybe not.

You can close your eyes to see what stands out, or try a current theme like:

L

O

V

I

N

G

 

M

Y

S

E

L

F

AlphaPoem can be especially insightful if you use it to wrap up a series of journal writes on a related topic. Use the word or phrase that captures the theme of what you are exploring or where you are moving.

The practice is a bit trickier. A few tips – be sure to write VERY fast and be VERY imperfect. Set a timer for 5 minutes, take a few deep breaths and then just follow the pen.

AlphaPoem is my favorite way to close my Journal to the Self workshops. My next online class starts March 4th. Join me! Learn more on the Workshops page, download a free sample first, or schedule a no obligation phone call to chat about how I can support your own change journey.

Photo credit to photographer. 

Lincoln Inspiration

Since I studied the Ira Progoff journal method in my twenties, Abraham Lincoln has been my most consistent source of journal inspiration. From his quotes as a Springboard, to his wisdom in Dialogues, and his leadership through Character Sketches I continue to be influenced by his amazing poise, grace and insights.

Here’s a favorite Lincoln quote as a Springboard for your journal, in honor of his birthday today:

Character is like a tree; reputation its shadow. The shadow is what we think it is and the tree is the real thing.

Or try:

What is the real thing? …

Springboards, Dialogue and Character Sketches are just a few of the 18 amazing techniques I teach during Journal to the Self workshops. My next online course begins on March 4th. Join me! Learn more on the Workshops page (online and in-person session). If you’d like, download the free sample there first, or let’s schedule a no obligation phone call to chat about how I can support your own change journey.

 

Photo by Caleb Fisher on Unsplash.

The most personal is the most creative …

Parasite was the big delightful surprise out of the Oscars last night — the first time a foreign language film has taken home the top prize. This was one of many awards the film took home, including Best Director for Bong Joon-Ho.

In his acceptance speech, Joon-Ho shared a quote that he explained in English was “carved deep into my heart” and he acknowledged Martin Scorsese in the audience as the source.

From Joon-Ho via Scorses, it makes for a brilliant Springboard for your journal:

The most personal is the most creative.

Or try:

Carved deep into my heart…

Springboard 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.

 

New York Times photo.

Repeating: Deeper Insights from Your Journal

Wintertime really calls me to slooow down. I’d hibernate if I could! So I always feel for the poor celebrity groundhogs who get dragged out of their cozy dens early each February 2nd to help us ‘forecast’ when spring will arrive. But the movie ‘Groundhog Day’ is one of my favorites. The message of embracing the ability to repeat, tweak, repeat, tweak again, and grow stays with me. 

So here’s some inspiration for your journal, using the power of repetition to tap insights. 

Just pick a prompt that stands out to you — a word, a question, the lyrics from a song. Set your timer for five minutes and write. Then repeat so you write five times with the same prompt. Be sure to do a reflection after each one, and then a sixth reflection after your read all five at once. 

You may choose to write for five days, spread it over a week, or do all the writes in one day. Whatever works for you! 

Visit the Workshops page to learn about more ways to tap insights with your journal, or test it out with a free sample!

 

Image by Dana_David from Pixabay.

Using Meditation for Journal Writing

As a teacher, my goal is always to help students understand the wisdom within. It’s possible to tap this wisdom through the practice of journal writing. One amazing suggestion to empower your journal writing is by using an entrance meditation.

An entrance meditation is anything that works for you to quiet yourself before you begin writing. This process of settling the day-to-day busy-ness of our brain then engages the more intuitive, creative, symbol-oriented part of our brain to inspire our writing. For some a long walk, time in the garden or a warm bath is helpful. For others, a beautiful quote or lyric from a song works. Even a few deep breaths can be magical. For those who want to try a more focused quieting, yoga, listening to calming music or mindfulness meditation can be very effective.

Listening to a focused meditation designed specifically to inspire your journal writing can be particularly powerful. These meditations often use a visualization activity — taking your mind on a journey and guiding you to write based on the inspiration you glimpsed. Such visualizations can take you back or forward in time to see things from a different perspective, help you call forward the people present in your life today, or influencers from the past to inspire new lessons in your life, or use vivid imagery to help your brain see the bigger themes, symbols and insights we’re sometimes too busy to take in.

I’ve recently begun recording some of my students’ favorite journal meditations on a free app called Insight Timer. I hope you’ll join me there next time you need some special inspiration for your journal writing. You can even revisit this blog post as audio on Insight Timer.

Until then, give yourself at least three deep breaths each time you interact with your journal. You’ll see a difference in your writing!

 

Photo by Pixabay from Pexels.